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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

15 Fresh Ideas to Lose Stomach Fat Before Summer

These ideas are proven to work.

Ferozan Mast
By Ferozan MastMay 27, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Beautiful, healthy woman is so happy to see the results of exercising and training hard in the gym. She is looking down at her firm stomach and muscular abs.
Shutterstock
Ferozan Mast
By Ferozan MastMay 27, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

If you want to lose belly fat before summer, there’s still time to make a real difference. Aside from wanting to look better, losing belly fat will help improve your health and wellness. “People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat,” says the Mayo Clinic. “Getting older also makes a difference. People lose muscle as they age. And the problem is worse for those who are not physically active.” Here are 15 ideas for losing stomach fat before the warm weather kicks in.

No Ultra Processed Foods

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

Eating a healthy, balanced diet is key to blasting belly fat. “[Eat] a predominantly plant-based diet, heavy on fruits, vegetables and legumes and light on sugar, meat, dairy and eggs, and ultra-processed foods," says Dr. Garth Davis, a bariatric surgeon at Houston Methodist. "We are hardwired to eat. That's why, in the end, the mainstays for people who want to lose belly fat are lifestyle changes, eating a healthier diet, and becoming more active. It can be done."

Cut Back on Alcohol

Bartender pours alcoholic drink into small glasses on barShutterstock

Be mindful of alcohol intake, as it can encourage belly fat. “Drinking alcohol can lead to what's sometimes called a beer belly, but beer alone isn't to blame,” says the Mayo Clinic. “Drinking too much alcohol of any kind can add to the problem. If you drink alcohol, do so only in moderation.”

Aerobic Exercise

Runner with heart rate monitor sports smart watch. Man running looking at his pulse outside in nature on road with smartwatch.Shutterstock

Get moving! “Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming," cardiac rehabilitation specialist and exercise physiologist Laura Cartwright tells the British Heart Foundation. "This can also include doing housework, gardening, and playing with your children."

Eat More Protein

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

Try including protein with every meal and snack to encourage fat-burning. “Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do,” Specialist Dietitian Maya Aboukhater tells Bupa UK. “By including a lean source of protein in your meals, you may find that you’re not as hungry, and so eat less.”

Resistance Training

,Working,Out,Gym,Weights,dumbbellsShutterstock

Building muscle can help boost fat burning. “Resistance exercise can help maintain your muscle mass and your glucose metabolism (the way your body processes sugar and uses it for fuel),” Aboukhater says. “This is important for managing your weight. Resistance training has also been shown to reduce fat around your tummy area.”

Watch Portion Sizes

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

Be mindful of your portion sizes, especially when eating outside the home. “Even when you're making healthy choices, calories add up,” says the Mayo Clinic. At home, cut down your portion sizes. In restaurants, share meals. Or eat half a meal and take the rest home.”

Get Your Sleep

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

Sleep is essential for proper fat-burning to happen. “Not getting enough sleep may increase your risk of additional visceral fat,” says the Cleveland Clinic. “You should try to get at least seven hours of sleep a night.”

Moderate-Intensity Exercise

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

“The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity,” says Harvard Health. “At least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight and lose belly fat.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Eat More Fiber

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

“Fiber promotes weight loss because it causes people to feel full sooner,” says Kaiser Permanente. “Vegetables, fruits and seeds are great sources of fiber. Stick with natural foods because fiber supplements won’t make you feel full.”

Don’t Stress!

Relaxed serene pretty young woman feel fatigue lounge on comfortable sofa hands behind head rest at home, happy calm lady dream enjoy wellbeing breathing fresh air in cozy home modern living roomShutterstock

Try to manage stress, as it can derail your fitness routine. “Stress and lack of sleep can also affect fat loss, because they can lead to increases in the stress hormone cortisol, affecting appetite,” Cartwright tells the British Heart Foundation. “Stress-relieving and good sleep-promoting activities can include mindfulness, breathing techniques, and gentle exercise like tai chi and yoga.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Get Professional Help

Doctor talking to patient in officeShutterstock

Talk to your doctor or healthcare provider to get a diet and exercise plan that works for you. “It’s important to see your healthcare provider regularly. They can track your body fat percentage, including your visceral fat,” says the Cleveland Clinic. “If you measure your body fat at home and your measurements are higher than recommended, make an appointment to see your provider.”

Try HIIT

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

“Strength training exercises are recommended at least twice a week,” says the Mayo Clinic. “If you want to lose weight or meet specific fitness goals, you might need to exercise more. There is some evidence that high-intensity interval training (HIIT) can help reduce belly fat, as can strength training.”

Intermittent Fasting

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

Try intermittent fasting to give your fat-burning efforts an edge. “Intermittent fasting is a weight loss strategy that involves going through periods of eating and not eating,” says the Cleveland Clinic. “It may help reduce your levels of visceral fat.”

Check Your Hormones

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

Women may struggle with weight loss because of menopause. “Menopause hormone therapy (MHT) does not cause weight gain and can, in an indirect way, help with weight loss,” Jean Marino, CNP, tells UH Hospitals. “MHT can help women sleep better, have more energy and fewer negative mood changes, and less joint pain – all of which support weight loss efforts. Women who are perimenopausal, within ten years of their last menstrual period, or younger than 60 years old are usually the best candidates for hormone therapy.”

RELATED:6 "Realistic Sacrifices" I Made to Lose 20 Pounds in Less Than 3 Months

Avoid Simple Carbs and Sugars

,Bubbly,Soda,Pop,Ice,Cubes,sugarShutterstock

Experts recommend avoiding simple carbs and sugars if you want to get rid of belly fat. “Pay attention to portion size, and emphasize complex carbohydrates (fruits, vegetables, and whole grains) and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks,” says Harvard Health. “Replacing saturated fats and trans fats with polyunsaturated fats can also help.”

💪🔥Body Booster: Anything that causes general fat loss will cause belly fat loss, too!

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Nutrition & Diet

10 Wellness Habits to Lose 10 Pounds Before Summer

Paulina Stein, aka Paulina Hefferan paulinastein
Copyright paulinastein/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Swimsuit season is almost here: Are you ready? If not, one expert has some suggestions to help you shape up before slipping into your swimsuit. Paulina Stein, aka Paulina Hefferan, is a celebrity trainer and fitness influencer who boasts over 96,300 followers on Instagram. In a new social media post, she unveils her summer prep plan. “If I wanted to drop 10 pounds before summer, here are 10 wellness habits I’d start doing now,” she writes. “Ready to lose 1.5-2 lbs PER WEEK? Try this!”

Take Probiotics

Her first tip? Take probiotics to restore gut health. “Take 3 Reset Pm Gut cleanse nightly! SUPER IMPORTANT to improve stagnant digestion. Also add in daily probiotic in the AM! Also, gut inflammation can slow down weight loss,” she writes.

Eat in a Small Calorie Deficit

Next, she recommends eating in a slight calorie deficit. “Reduce about 200-300 calories per day (I suggest cutting back on fats that are high in calories like nut butters, oils, or starchy carbs like pasta). Cut out carbs and you’ll drop water weight, not fat!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Eat Protein

Amp up your protein intake. “Eat protein at every meal! Eat around 4-6 oz,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Walk

Walking will also help shape you up fast. “Walk 20-30 minutes per day! This speeds up digestion. BONUS if you can get in 10k + steps daily!” she writes. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Lift Weights

She also recommends strength training. “Add 3 weight lifting days in weekly (Lower body, upper body, full body)” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Drink Water

Don’t forget to hydrate. “Drink 1 gallon of water daily! SUPER IMPORTANT! Not 1 Stanley or 2. You need 4!” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Sleep

Don’t sleep on sleep. “Try to prioritize 7+ hours of sleep nightly. Lack of sleep can affect hormones and slow down weight loss,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Reduce Alcohol

Don’t drink your calories. “Reduce alcohol to 1x per week (stops fat burn!)” she says. Not only are alcoholic drinks high in calories, but when you drink you are more likely to eat unhealthy food and exercise less.

Reduce Salt Intake and Cut Back on Gas-Causing food.

Don’t overlook sodium. “Reduce salt intake (not cut out),” she suggests. Also, cut back on “gas causing food,” she says. “FODMAPS, including seasonings, onions, garlic, broccoli,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Drink Coffee After Eating

Another surprising suggestion? She says to drink coffee after eating in the morning “to balance cortisol.” According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point ou

Don’t Go Overboard on the Weekends

Her last tip? Don’t go overboard on the weekends, because they matter. “If you are great during the week and go ravenous on weekend,” she says, noting that it’s all about “balance.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Fresh Ideas to Lose Stomach Fat Before Summer

Beautiful, healthy woman is so happy to see the results of exercising and training hard in the gym. She is looking down at her firm stomach and muscular abs.
Shutterstock
Ferozan Mast
By Ferozan MastMay 27, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

If you want to lose belly fat before summer, there’s still time to make a real difference. Aside from wanting to look better, losing belly fat will help improve your health and wellness. “People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat,” says the Mayo Clinic. “Getting older also makes a difference. People lose muscle as they age. And the problem is worse for those who are not physically active.” Here are 15 ideas for losing stomach fat before the warm weather kicks in.

No Ultra Processed Foods

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

Eating a healthy, balanced diet is key to blasting belly fat. “[Eat] a predominantly plant-based diet, heavy on fruits, vegetables and legumes and light on sugar, meat, dairy and eggs, and ultra-processed foods," says Dr. Garth Davis, a bariatric surgeon at Houston Methodist. "We are hardwired to eat. That's why, in the end, the mainstays for people who want to lose belly fat are lifestyle changes, eating a healthier diet, and becoming more active. It can be done."

Cut Back on Alcohol

Bartender pours alcoholic drink into small glasses on barShutterstock

Be mindful of alcohol intake, as it can encourage belly fat. “Drinking alcohol can lead to what's sometimes called a beer belly, but beer alone isn't to blame,” says the Mayo Clinic. “Drinking too much alcohol of any kind can add to the problem. If you drink alcohol, do so only in moderation.”

Aerobic Exercise

Runner with heart rate monitor sports smart watch. Man running looking at his pulse outside in nature on road with smartwatch.Shutterstock

Get moving! “Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming," cardiac rehabilitation specialist and exercise physiologist Laura Cartwright tells the British Heart Foundation. "This can also include doing housework, gardening, and playing with your children."

Eat More Protein

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

Try including protein with every meal and snack to encourage fat-burning. “Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do,” Specialist Dietitian Maya Aboukhater tells Bupa UK. “By including a lean source of protein in your meals, you may find that you’re not as hungry, and so eat less.”

Resistance Training

,Working,Out,Gym,Weights,dumbbellsShutterstock

Building muscle can help boost fat burning. “Resistance exercise can help maintain your muscle mass and your glucose metabolism (the way your body processes sugar and uses it for fuel),” Aboukhater says. “This is important for managing your weight. Resistance training has also been shown to reduce fat around your tummy area.”

Watch Portion Sizes

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

Be mindful of your portion sizes, especially when eating outside the home. “Even when you're making healthy choices, calories add up,” says the Mayo Clinic. At home, cut down your portion sizes. In restaurants, share meals. Or eat half a meal and take the rest home.”

Get Your Sleep

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

Sleep is essential for proper fat-burning to happen. “Not getting enough sleep may increase your risk of additional visceral fat,” says the Cleveland Clinic. “You should try to get at least seven hours of sleep a night.”

Moderate-Intensity Exercise

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

“The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity,” says Harvard Health. “At least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight and lose belly fat.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Eat More Fiber

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

“Fiber promotes weight loss because it causes people to feel full sooner,” says Kaiser Permanente. “Vegetables, fruits and seeds are great sources of fiber. Stick with natural foods because fiber supplements won’t make you feel full.”

Don’t Stress!

Relaxed serene pretty young woman feel fatigue lounge on comfortable sofa hands behind head rest at home, happy calm lady dream enjoy wellbeing breathing fresh air in cozy home modern living roomShutterstock

Try to manage stress, as it can derail your fitness routine. “Stress and lack of sleep can also affect fat loss, because they can lead to increases in the stress hormone cortisol, affecting appetite,” Cartwright tells the British Heart Foundation. “Stress-relieving and good sleep-promoting activities can include mindfulness, breathing techniques, and gentle exercise like tai chi and yoga.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Get Professional Help

Doctor talking to patient in officeShutterstock

Talk to your doctor or healthcare provider to get a diet and exercise plan that works for you. “It’s important to see your healthcare provider regularly. They can track your body fat percentage, including your visceral fat,” says the Cleveland Clinic. “If you measure your body fat at home and your measurements are higher than recommended, make an appointment to see your provider.”

Try HIIT

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

“Strength training exercises are recommended at least twice a week,” says the Mayo Clinic. “If you want to lose weight or meet specific fitness goals, you might need to exercise more. There is some evidence that high-intensity interval training (HIIT) can help reduce belly fat, as can strength training.”

Intermittent Fasting

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

Try intermittent fasting to give your fat-burning efforts an edge. “Intermittent fasting is a weight loss strategy that involves going through periods of eating and not eating,” says the Cleveland Clinic. “It may help reduce your levels of visceral fat.”

Check Your Hormones

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

Women may struggle with weight loss because of menopause. “Menopause hormone therapy (MHT) does not cause weight gain and can, in an indirect way, help with weight loss,” Jean Marino, CNP, tells UH Hospitals. “MHT can help women sleep better, have more energy and fewer negative mood changes, and less joint pain – all of which support weight loss efforts. Women who are perimenopausal, within ten years of their last menstrual period, or younger than 60 years old are usually the best candidates for hormone therapy.”

RELATED:6 "Realistic Sacrifices" I Made to Lose 20 Pounds in Less Than 3 Months

Avoid Simple Carbs and Sugars

,Bubbly,Soda,Pop,Ice,Cubes,sugarShutterstock

Experts recommend avoiding simple carbs and sugars if you want to get rid of belly fat. “Pay attention to portion size, and emphasize complex carbohydrates (fruits, vegetables, and whole grains) and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks,” says Harvard Health. “Replacing saturated fats and trans fats with polyunsaturated fats can also help.”

💪🔥Body Booster: Anything that causes general fat loss will cause belly fat loss, too!

Nutrition & Diet

Want to Lose Stubborn Belly Fat Once and For All? Stop Making These Common Mistakes

Woman in oversize jeans on pastel green background
Shutterstock/Dmytro Flisak
Ferozan Mast
By Ferozan MastJun 09, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

TikTok influencer Andrew Holmes (andrewholmes79) is on a mission to educate people about how to FINALLY lose that pesky belly fat. Have you tried to reduce the belly bulge? Are you doing crunches and situps from dawn til dusk with no change in the stomach area? Are you beyond frustrated that no matter what, the belly fat won’t budge? You might be overcomplicating things. Here’s what Holmes has to say on the matter, plus real, expert-backed advice on how to get the abs of your dreams.

Sit Ups and Crunches All Day

@andrewholmes79

How to lose stubborn belly fat once and for all.

Holmes says to please stop doing endless crunches and situps if the only reason you are doing them is to get rid of belly fat. Unfortunately, it just doesn’t work that way. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week,” medical weight management expert Karen Cooper, DO, tells the Cleveland Clinic. “You also need to reduce your intake of processed foods, fast foods and alcohol.”

Burning Belly Fat Specifically?

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Holmes explains that once you start burning fat all over, eventually the fat on your stomach will burn off too. And it’s not just about hitting the gym, or eating well—try not to spend too much of the day sitting. “Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet,” say the experts at Harvard Health.

Related: Kelsey Wells Shows Off Toned Curves on Beach and Shares Her Nutrition Secrets

Pesky Genetics

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

Holmes makes the point that people are shaped differently—so your best friend, who might be doing the same diet and exercise, might lose fat from a different part of their body than you. That’s normal! "We know that women and men tend to store fat differently -- women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent," Mathias Rask-Andersen, Ph.D., tells Science Daily. "This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown."

Yes, Abs Are Made In the Kitchen

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

Holmes makes the crucial point that if you don’t have control of your food, belly fat is going nowhere. One good way of simplifying your diet is by food prepping. “Food prepping, or preparing meals in advance, is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says celebrity trainer Kollins Ezekh. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

Slow and Steady Wins the Abs

,Couple,fit,abs,muscle,beach,ocean,sea, fitnessShutterstock

As with all health and fitness goals, slow, steady work is key to a successful outcome. That means there are no shortcuts. “Be patient,” Holmes advises. Focus on good nutrition, stress management, don’t smoke, stay active, and be aware of how many calories you are taking in. Your abs won’t appear overnight but they’re under there, just waiting to make their debut.

💪🔥Body Booster: You WILL burn belly fat when you focus on burning fat all over.

Nutrition & Diet

5 Little-Known Tips for Burning Belly Fat

people, diet, culinary and food concept - hungry young woman eating meat on fork over kitchen background
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Leah Groth
By Leah GrothApr 10, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to burn fat without having to make major changes to your life? According to experts, there are a few simple things you can do to majorly amplify fat loss. Mike Diamonds, MD, founder of Sculpt by Science, is social media famous for sharing helpful hacks on how to get into shape and lose weight. In a recent clip, he reveals some little-known tips for burning belly fat. “These are five fat loss cheat codes. I wish I knew when I started,” he says at the start of the YouTube Shorts clip. We also asked our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, and co-author of the Flat Belly Cookbook for Dummies, to weigh in.

Walk for Cardio

Heart,Rate,monitor,Smartwatch,,Runner,Time,Shutterstock

“Number one, walking should be your main form of cardio,” says Diamonds, citing research that has shown that it burns the most fat. “I’m not sure it actually burns the most fat, but low to moderate intensity cardio is great, especially for beginners,” says Collingood. “Walking is simple—it doesn't take any equipment other than a good pair of shoes,” she adds. It can also be social. “Meet friends or family or take the dog with you for a nice brisk walk.”

RELATED:5 Best Exercises for “Bra Bulge” After 50

High Protein Diet

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Next, “the formula to being able to build muscle and lose fat is a high protein diet,” claims Diamonds. “30 to 50 grams per meal multiplied by a caloric deficit and weightlifting.” Collingwood agrees that you “definitely want protein to maintain and build muscle,” adding that it also keeps you satisfied.

Seven to Eight Hours of Sleep

Sleeping,sleep,snooze,bed,asleep,night,dreamShutterstock

“Three, sleep a minimum of seven to eight hours,” says Diamonds. “Sleeping any less will feel like playing Call of Duty or FIFA in hard mode.” Collingwood agrees that sleep is “absolutely necessary,” recommending 7 to 9 hours “to recover the body and help with hormone regulation.”

Morning Workouts and Exercise in Afternoon

Runners,Fitness,Couple,Running,Training,On,Beach.,Morning,Cardio,Workout,exercise,sand,sea,ocean,sunShutterstock

“Train in the morning and eat in the afternoon. Myself and my clients find the most productive formula is to train in the morning and then break your fast after midday,” claims Diamonds. “Morning is great for training but if you wait several hours to eat you are leaving yourself open to poor recovery,” notes Collingwood. “It is better to eat something within an hour after training, especially if training is intense or long.”

RELATED:3 Best Practices for Walking, by a Podiatrist

Eat the Same Food Every Day for a Week

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

And his last tip, “track your diet for one day and then eat the same food every day for a week. This will make your journey so much easier,” he says. “Tracking what you eat can be very eye opening, but it’s not necessary to eat the same thing every day,” says Collingwood. “Variety is better for the gut microbiome and to keep you from getting bored or feeling deprived.”

💪🔥Body Booster: In order to maximize belly fat, start by taking a look at your diet and making sure you are meeting the protein recommendations for your height, weight, and gender.

Nutrition & Diet

7 Tricks to Flatten Your Tummy Without Surgery According to a Plastic Surgeon

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Alek Korab
By Alek KorabOct 13, 2024
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Alek Korab is Founding Editor of Body Network
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Are you tired of feeling self-conscious about your midsection? You're not alone. Many of us struggle with stubborn belly fat, but the good news is that surgery isn't your only option. Anthony Youn, M.D. F.A.C.S, a board-certified plastic surgeon known as "America's Holistic Plastic Surgeon," offers insights on achieving a flatter tummy without going under the knife. Combined with expert scientific perspectives, these strategies aim to help you build a healthier, more confident you.

Understanding Belly Fat: The Hidden Danger

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Before diving into solutions, it's crucial to understand what we're dealing with. Belly fat, also known as visceral fat, is more than just a cosmetic concern. According to WebMD, "The type of fat that collects in your belly is called visceral fat. It surrounds your organs and raises your risk for heart disease, type 2 diabetes, and some cancers." This underscores the importance of addressing belly fat not just for aesthetic reasons but for overall health.

Measuring Your Risk

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How do you know if you have too much belly fat? WebMD provides a simple method: "To find out if you have excess fat in this area, put a tape measure around your midsection at bellybutton-level. More than 35 inches in women and 40 inches in men is too much." If you fall into this category, it's time to take action.

Embrace a Low-Carb, Nutrient-Rich Diet

In his viral post, Dr. Youn emphasizes the importance of diet in achieving a flat tummy. "The first thing you need to do is change your diet," he advises. A low-carb approach can be particularly effective. "I recommend a low-carb diet, not necessarily keto, but definitely lower in carbs," says Dr. Youn. He adds, "Cut out the processed foods, cut out the junk food, cut out the fast food."

While WebMD doesn't recommend a specific "belly fat diet," they do emphasize the importance of a balanced, nutrient-rich diet low in processed foods and high in fruits, vegetables, lean proteins, and whole grains. This aligns well with Dr. Youn's advice for a healthier eating pattern.

Incorporate Intermittent Fasting

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Another strategy Dr. Youn recommends is intermittent fasting. "I'm a big proponent of intermittent fasting," he states. This approach involves limiting your eating to specific time windows, which can help reduce overall calorie intake and improve metabolic health. Dr. Youn suggests starting with a 12-hour fast and gradually increasing to 16 hours if comfortable. He explains, "Start with 12 hours between dinner and breakfast the next day, and then you can increase that to 16 hours."

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Stay Hydrated and Detoxify

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Proper hydration is crucial for a flat tummy. Dr. Youn advises, "Drink lots of water." Adequate water intake can help flush out toxins, reduce bloating, and support overall digestive health. He specifically recommends, "Add some lemon to [your water]. Lemon is a great detoxifier." Aim for at least eight glasses of water per day to support your flat tummy goals.

Focus on Core-Strengthening Exercises

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While diet plays a significant role, exercise is also essential. Dr. Youn recommends incorporating core-strengthening exercises into your routine. "Focus on exercises that target your core," he suggests. This includes exercises like planks, crunches, and Russian twists.

WebMD supports this approach, stating, "Even if belly fat runs in your family, you can overcome your genes with the right diet and enough exercise." Regular core workouts can help tone your abdominal muscles, improve posture, and contribute to a flatter-looking tummy.

RELATED:31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Manage Stress Levels

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Stress can significantly impact your waistline. Dr. Youn notes, "Stress causes the release of cortisol, which can increase abdominal fat." To combat this, he recommends stress-reduction techniques such as meditation, yoga, or deep breathing exercises. Taking time to relax and unwind can not only improve your mental health but also contribute to a flatter tummy.

Prioritize Quality Sleep

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Quality sleep is often overlooked in the quest for a flat tummy. Dr. Youn emphasizes the importance of adequate rest, stating, "Make sure you're getting enough sleep."

WebMD echoes this advice, explaining, "Too little shut-eye could be part of the reason you've gained weight. Your body makes hormones that make you feel full. Lack of slumber can make them less effective." Aim for 7-9 hours of quality sleep each night to support your flat tummy goals and overall health.

Consider Supplements Wisely

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While not a magic solution, certain supplements may support your efforts. Dr. Youn suggests, "You might want to consider taking a probiotic." Probiotics can help improve gut health, potentially reducing bloating and supporting overall digestive function. He also mentions, "There are some supplements out there that can help reduce bloating." However, he cautions, "I'm not a huge fan of fat burners... a lot of those contain stimulants." Always consult with a healthcare professional before starting any new supplement regimen.

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

Be Patient and Consistent

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Losing belly fat is a process that requires time and consistency. As Dr. Youn emphasizes, "It's not going to happen overnight, but if you do these things, I guarantee you're going to see results."

WebMD doesn't provide a specific timeframe for losing belly fat, as it can differ significantly from person to person. Factors such as starting weight, diet, exercise routine, and genetics all play a role. The key is to focus on sustainable, healthy habits rather than quick fixes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Best High-Protein Foods for Women Over 40

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Christopher Roback
By Christopher RobackApr 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Looking in the mirror these days, you might notice subtle changes in your body that weren't there in your 30s. That's because after 40, our metabolism naturally slows down and maintaining muscle becomes more challenging—making what we eat more important than ever. Discover the powerhouse proteins that can help you stay strong, energetic, and healthy after 40 in this science-backed guide to better nutrition.

Why Protein Becomes More Important After 40

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After 40, our bodies go through significant changes that make protein more important than ever. Starting in your 40s, sarcopenia—the gradual loss of muscle mass and strength with age—begins to set in, making it crucial to increase protein intake to maintain muscle mass, independence, and quality of life. For women specifically, adequate protein helps combat age-related metabolic changes, supports bone health, and helps maintain a healthy weight.

Once you're between 40 and 50 years old, your protein needs increase to about 1-1.2 grams per kilogram of body weight daily, compared to the 0.8 grams recommended for younger adults. This higher intake helps prevent sarcopenia and maintain muscle quality in older adults.

Dr. Douglas Paddon-Jones, researcher at the University of Texas Medical Branch, explains: "To maximize muscle protein synthesis while being cognizant of total energy intake, we propose a dietary plan that includes 25–30g of high-quality protein per meal". This approach is more effective than simply increasing total daily protein. Read on to discover the best high-protein foods for women over 40.

1. Greek Yogurt

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Greek yogurt plays a starring role in protein-rich meals. A banana, Greek yogurt, and a hard-boiled egg together deliver about 19 grams of protein. Greek yogurt provides about 17 grams of protein per 3/4-cup serving—more than twice the amount found in regular yogurt.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

2. Lean Fish (Salmon, Tuna, Trout)

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Fish like salmon, tuna, and mackerel are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health. A half filet of salmon contains 40.4 grams of protein, while a can of tuna has more than 40 grams. The Cleveland Clinic recommends choosing seafood options that are higher in omega-3s and lower in methylmercury.

3. Eggs

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One large hard-boiled egg provides 6.3 grams of protein. Eggs are incredibly versatile and can be incorporated into any meal. Research shows that supplementing the diet with protein plus a regimen of heavy resistance exercise leads to the most improvement in muscle mass and strength in healthy older adults.

4. Lean Poultry

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A 3-ounce chicken breast with a half-cup of rice and vegetables provides about 25 grams of protein. Turkey breast is another excellent option with about 26 grams of protein per 3-ounce serving, and it contains almost no fat while providing B vitamins, niacin, zinc, iron, and magnesium.

RELATED: 20 Foods You Didn’t Know Were Ultra-Processed

5. Lentils and Beans

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Lentils are a good high-protein food option, especially for people who follow plant-based diets. One cup of lentils contains about 17.9 grams of protein, along with lots of vitamins, minerals, and fiber. The Mayo Clinic identifies plant sources such as beans, lentils, nuts, seeds, and soy as among the healthiest protein options.

6. Cottage Cheese

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Cottage cheese is an excellent source of protein that's easy to incorporate into meals. Dairy products like cottage cheese are rich in protein, calcium, and other essential nutrients. It can be eaten alone or mixed with fruits for a protein-rich snack.

7. Nuts and Seeds

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Almonds contain a good amount of vitamin E, magnesium, and phosphorus along with fiber to help you stay full longer. One cup of dry roasted almonds has about 30 grams of protein. Other excellent options include walnuts, chia seeds, and pumpkin seeds.

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8. Lean Beef

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Lean beef is a good source of protein, iron, zinc, and selenium. For optimal protein intake, Mayo Clinic recommends including foods with the amino acid leucine, which has been shown to preserve body muscle. "Leucine is found in higher amounts in animal foods: beef, lamb, pork, poultry, fish, eggs, milk and products made with milk," write Mayo Clinic experts.

9. Quinoa

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Harvard Health identifies quinoa as a protein-rich food that's particularly beneficial for adults. It's higher in protein than many other grains and provides a complete protein source that's excellent for vegetarians.

10. Soy Products

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Soybeans are a type of legume and a good source of plant-based protein. Just 3.5 ounces of boiled soybeans contain 18 grams of protein. They also contain antioxidants linked to health benefits. Tofu, tempeh, and edamame are all excellent soy-based protein options.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

How to Incorporate These Proteins into Your Diet

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Research suggests our bodies can only process about 20 to 40 grams of protein at a time. That means you shouldn't plan on getting a day's worth of protein in one or two meals. Rather, try to get some protein at every meal and supplement with healthy snacks that contain at least five grams of protein.

Here are some expert-approved meal ideas:

  • Breakfast: A banana, Greek yogurt, and a hard-boiled egg (19 grams of protein)
  • Lunch: An egg and bean burrito with a glass of milk (about 28 grams of protein)
  • Dinner: A 3-ounce chicken breast with a half-cup of rice and vegetables (25 grams of protein)
  • Snack: Greek yogurt with berries and nut-filled granola

The Importance of Timing

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If you're trying to maximize muscle growth and boost muscle recovery, eat a high-protein snack within 30 to 60 minutes of a strength-training session. Experts recommend spreading protein consumption throughout the day, with good protein sources at each meal.

Expert Advice on Protein and Exercise

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According to Cleveland Clinic, treatment for sarcopenia typically includes lifestyle changes. These modifications to your lifestyle behaviors can treat and help reverse sarcopenia. Physical activity and a healthy diet with increased protein intake are particularly important.

To help prevent sarcopenia, maintain a physically active lifestyle that includes exercises such as resistance training and aim for 20 to 35 grams of protein in each meal.

RELATED:20 Superfoods for People Over 50

Final Word

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As women age past 40, prioritizing protein intake becomes essential for maintaining muscle mass, supporting metabolism, and preserving overall health. By incorporating these 10 high-protein foods into your daily diet and pairing them with regular strength training, you can help combat age-related muscle loss and maintain your strength, mobility, and independence for years to come.

Don’t forget to consult with your healthcare provider before making significant changes to your diet, especially if you have kidney issues or other health concerns that might be affected by increased protein intake. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Mom Lost 135 Pounds and Kept It Off With These 7 Meals

Mayra Wendolyne LowCarbLove Low Carb Love
I Lost 130 Pounds on the Keto Diet and This Is How
Copyright low.carb.love/Instagram
Christopher Roback
By Christopher RobackApr 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We've all been there - trying to lose weight but getting stuck in a cycle of boring meals and cravings. For Mayra, a mother and wellness enthusiast from Low Carb Love, finding sustainable, delicious meals was the key to losing 135 pounds and keeping it off for over 15 years. "Focus on protein," she says, sharing the approach that transformed her life. Ready to discover meals that could change your weight loss journey too?

1. Morning Protein Smoothie

Mayra kicks off her day with a protein-packed smoothie that feels like dessert but fuels her body. "When I'm not really knowing what to eat, or I just feel like really nourishing my body, I always make a smoothie," she explains in her video. Her go-to blend includes plant-based protein powder, almond milk, unsweetened cocoa powder, and a secret ingredient - avocado - which creates creaminess without the carbs of banana.

2. Crispy Skin Salmon

For lunch, Mayra loves a perfectly cooked salmon with crispy skin. "I love a crispy seasoned skin," she says while demonstrating how to get that restaurant-quality sear. The salmon provides quality protein and healthy omega-3 fats that keep her satisfied. She cooks it simply with salt and pepper, letting the natural flavors shine through.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

3. Salmon Cobb Salad

Mayra transforms her salmon into a substantial Cobb salad that's anything but boring. "Salads are a really, really big part of my life. I love salads because they're really filling," she shares. Her version includes crispy turkey bacon, feta cheese, medium-boiled eggs, avocado, and fresh vegetables, topped with a simple homemade dressing of red wine vinegar, Dijon mustard, and avocado oil.

4. Smart Snacking

Before dinner, Mayra prevents overeating with strategic snacks. "One of the mistakes that I feel people make when they're snacking is they have too much fruit or sugars or carbs," she explains. Instead, she opts for protein and fat-focused options like a small bowl of strawberries, Marcona almonds, and protein-rich beef jerky that keep her satisfied until dinner.

5. Curry Chicken

For dinner, Mayra keeps it lighter with a delicious curry chicken dish. "I usually like to go a little lighter for dinner," she says, sharing her preference for chicken or seafood in the evening. Her curry chicken features a yogurt marinade that keeps the meat moist, plus a medium-heat coconut curry sauce that adds tons of flavor without excessive carbs.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

6. Cauliflower Rice

Mayra pairs her curry chicken with fluffy cauliflower rice. "This here is just super fluffy, light. It does the job," she explains while showing how to properly drain the moisture for the perfect texture. This low-carb alternative satisfies her desire for a comforting base without derailing her progress.

7. Simplified Sauces

For busy weeknights, Mayra relies on clean-ingredient sauces to transform simple proteins. "I'm all about making homemade sauces and making them from scratch, but sometimes during the week, you just need to make it and go," she admits. This practical approach helps her maintain her eating style without spending hours in the kitchen.

Her #1 Rule

Throughout her day, Mayra consistently prioritizes protein at every meal. "Again, like for me, protein really goes a long way," she emphasizes. This focus has been fundamental to her 135-pound weight loss and 15-year maintenance success, giving her meals staying power that prevents hunger and cravings.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

The Secret Weapon

Mayra doesn't shy away from fats - she embraces them strategically. "Don't be afraid of fats. I grew up being super paranoid about fatty foods. I got low fat, everything," she reveals. Now she understands that "fats are not the enemy" and uses them as a "lever" to stay satisfied longer between meals.

Why She Never Gets Bored

The key to Mayra's long-term success is constant variety. "What makes a low carb lifestyle sustainable, or even a weight loss journey sustainable, is you being able to actually stick to it," she explains. By creating flavorful variations of her favorite meals, she never feels restricted or bored with her food choices.

Meal Prep Mindset

Mayra suggests making extra portions of proteins and sides like cauliflower rice. "If you're alone, then meal prep," she advises, noting how this simple habit ensures she always has healthy options available. This practical approach helps her maintain consistency even during busy weeks. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Walked in a Weighted Vest For 30 Days

Emma Colsey-Nicholls emmacolseynicholls
Copyright emmacolseynicholls/Instagram
Christopher Roback
By Christopher RobackApr 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

For many women over 40, the struggle to maintain strength and fitness becomes increasingly challenging as hormones shift and metabolism changes. Emma Colsey-Nicholls knows this firsthand. As a weight loss coach specializing in helping women navigate midlife health challenges, Emma decided to put weighted vest walking to the test for 30 days. What she discovered was a game-changer for building strength without adding gym time to her already packed schedule. Read on to learn how this simple addition to her daily walks transformed her fitness and could do the same for you.

The Midlife Fitness Challenge

The fitness routines that worked in your 30s often don't deliver the same results after 40. "You only need to look at a chocolate bar and you gain weight around your midsection," Emma says in her video, describing a frustration many women share. Even as a health coach, Emma deals with PCOS symptoms alongside typical midlife challenges, making her passionate about finding strength-building solutions that fit into busy schedules. "I'm always delving into how we can optimise our midlife health and fitness without having to add any extra time to your already busy schedule," she explains.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

My No-Gym Approach To Fitness

Emma didn't change her existing routine of walking 10,000-15,000 steps daily with her dogs. "I didn't add any more walking to my schedule. I was simply doing my existing walks but just adding the weighted vest," Emma explains. She used a 15-pound vest just 3-4 times weekly throughout her 30-day experiment, making this an extremely manageable addition to her routine. "I'm all about working smart and not harder these days because I definitely do not have the time to add in more things," she adds.

How Walking Builds Muscle Strength

The science behind weighted vest walking is straightforward but effective. "It's simply about adding more load onto the body. Your body has to adapt to that extra weight," Emma explains. This adaptation process builds strength as your muscles work harder with each step. "Muscles are going to have to contract harder. We're going to have to recruit more muscle fibres so that your body can propel yourself through that greater amount of load," Emma says, detailing how this simple addition effectively turns your walk into a strength training session.

Strength Building Without The Gym

One of the most significant benefits Emma noticed was improved strength without setting foot in a gym. "I've actually really enjoyed using this when I've been going uphill. So I've been working on trying to maintain my pace, so walking at a good pace whilst having the weighted vest on," Emma says. She found that her leg muscles became noticeably stronger as they adapted to carrying the additional weight, providing resistance training benefits during what would otherwise be just a regular walk.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Perfect For Low-Energy Days

Midlife often brings hormonal fluctuations that can tank your energy and motivation for traditional strength training. "There are many times when I'm having hormonal fluctuations, I can feel like absolute garbage and my energy levels are on the floor," Emma shares. On days when a gym workout feels impossible, a weighted walk provides meaningful strength benefits while still being gentle enough to manage. "I'm always motivated to go out on a walk because I absolutely love going out and walking," she adds, making this an ideal strategy for consistent strength building.

Cardiovascular Strength Too

While primarily focusing on building muscular strength, Emma found that the weighted vest significantly improved her cardiovascular fitness too. "I've been feeling really really out of breath. It's been elevating my heart rate by the simple act of adding on the weighted vest," Emma notes. This dual benefit means you're strengthening both muscles and heart without traditional gym workouts. "I've really noticed those improvements in my cardiovascular health like when I'm just running up the stairs I haven't been feeling as out of breath," she shares.

Weight Loss Without Diet Changes

Although strength building was her focus, Emma was pleasantly surprised by other physical changes. "I dropped three pounds like without even trying," Emma says about her 30-day experience. "I am someone who usually doesn't drop weight that easily without having to be very very dialed in with my diets," she adds, highlighting how the added strength training element of her walks created meaningful body composition changes without dietary modifications.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Muscle Preservation Benefits

What makes weighted vest walking particularly valuable for building strength in midlife women is how it affects body composition. "It was shown to be effective in reducing fat mass and body weight but not fat-free mass," Emma explains about research findings. This means you're preserving and building muscle rather than losing it – crucial for maintaining strength as we age. "We want our body to be metabolically active meaning that we burn more calories at rest and we do that by sustaining our muscle mass," she adds.

Bone Strength Benefits

Perhaps the most important long-term strength benefit for women over 40 is improved bone density. "As we approach peri and menopause, we get a reduction in the production of estrogen. Bone health becomes important as we have the high risk of osteoporosis," Emma says. Studies show weighted vests not only help maintain bone mineral density but may actually help reverse bone loss. "Bones grow where there are load placed on it," Emma explains, making this a crucial aspect of midlife strength training.

Getting Started Simply

You don't need to invest in equipment right away to try this strength-building approach. "You could start with something as simple as putting some weight in a rucksack," Emma suggests. Starting with household items like canned goods in a backpack allows you to test the concept before investing in a proper weighted vest. This makes it accessible for anyone interested in building strength without a gym membership.

Choosing The Right Weight

If you decide to purchase a vest, Emma recommends looking for adjustable options. "I would definitely want one that has the ability to adjust the weight so that you can start lighter and you can build up over time," she advises. Vests that distribute weight around the waist rather than just on the shoulders can also be more comfortable for extended strength-building sessions. She suggests starting with a weight that challenges you but doesn't compromise your posture.

RELATED:20 Superfoods for People Over 50

Small Effort, Big Strength Gains

Emma was impressed by how quickly she noticed strength improvements with minimal effort. "I was really impressed with the benefit that I felt in quite a short period of time and without adding any extra weight," Emma says. She used just 15 pounds consistently and still saw meaningful improvements in her muscle strength, cardiovascular fitness, and overall body composition. "When it comes to midlife health, if we want to be able to get more bang for our buck without adding any more onto your plate, I think it's a great tool to utilize," she concludes.

"I've Seen and Felt the Benefits"

For women over 40 looking to build strength without adding gym time to their busy schedules, weighted vest walking offers a simple yet effective solution. The benefits Emma experienced went well beyond what she expected – stronger muscles, improved cardiovascular fitness, better bone health, and even some weight loss, all without changing her existing walking routine significantly. "I've seen and felt the benefits," Emma shares, "and maybe if you consider it that you might too." If you're looking for a practical way to build strength in midlife without a gym membership, this might just be the approach you've been waiting for. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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