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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.

Trainer Shares 15-Minute Workout That Melts Belly Fat at Home

“You could even do this in your pajamas.”

Christopher Roback
By Christopher RobackNov 04, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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Lucy_Wyndham_Read_lucywyndhamread11
Copyright lucywyndhamread/Instagram
Christopher Roback
By Christopher RobackNov 04, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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Fitness & Workouts

Hot flashes, weight gain, and mood swings can make menopause feel like your body has turned against you. Even simple daily activities become challenging when you're dealing with night sweats and fatigue. But fitness expert Lucy Wyndham-Read has turned her personal journey of resilience into a mission to help women thrive during this transition. With nearly 30 years of fitness training experience and 2.4 million YouTube followers, Lucy combines her military discipline with deep understanding of women's health to create effective, accessible workouts. Her approach, born from both professional expertise and personal transformation, makes fitness feel achievable for women at any stage of their menopause journey. Read on to discover a 15-minute workout that can help reduce menopause symptoms and restore your confidence—no equipment needed.

Understanding Menopause

"Menopause is a point in time when you've gone 12 consecutive months without a menstrual period. It happens, on average, at age 52," says Cleveland Clinic. During this time, "your ovaries stop producing reproductive hormones," leading to various physical and emotional changes. These hormonal shifts can begin years before menopause officially occurs, during a stage called perimenopause, which can last "eight to 10 years before menopause."

Recognizing Common Symptoms

The Cleveland Clinic identifies several key symptoms of menopause, including "irregular periods, hot flashes, night sweats, difficulty sleeping, emotional changes, and joint and muscle aches and pains." Exercise can help address many of these symptoms, which is why Lucy's program focuses on comprehensive fitness. "The average length of menopause symptoms is about seven years," they note, making it crucial to develop sustainable exercise habits.

Warm-Up: Essential Preparation

"We're going to start with a quick little warmup," Lucy says in her post, emphasizing the importance of properly preparing your body. The warm-up includes 10 side steps, hamstring curls, and alternating punches. "This is just going to really help mobilize through your joints and warm up your body," she explains, keeping the preparation brief but effective at just 40 seconds.

Core Focus: Managing Menopausal Weight Changes

The Cleveland Clinic notes that weight gain can be a common menopause symptom due to hormonal changes, as "you may start to lose muscle as you get older, which can affect how your body gains weight." Addressing this, Lucy introduces targeted exercises: "We're going to really work those abs," she explains, focusing on movements that "help to reduce that visceral fat that's that deeper fat that we find we often gain when we're menopausal."

Cardiovascular Health: A Critical Component

The Cleveland Clinic warns that "after menopause, your risk for cardiovascular disease tends to increase" due to multiple factors, including "the loss of estrogen" and "increased blood pressure." Lucy's workout addresses this through integrated cardio: "Exercise really does become your best friend," she shares, explaining how these movements support "bone health, joint health, heart health, brain health, metabolic health, and mental health."

RELATED: I'm a 75-Year-Old and Here Are My 15 Secrets to Staying in the Best Shape of My Life

Bone Health: Preventing Osteoporosis

"People lose an average of 25% of their bone mass from the time of menopause to age 60," states the Cleveland Clinic, largely due to estrogen loss. Lucy specifically addresses this through impact training: "The great thing is with doing these walking moves, what we're doing is we're really actually helping with your lower body bone health here as well. Because every time we stamp that foot down, it creates a piso chemical reaction which really helps build a stronger bone."

Multi-Directional Movement: Comprehensive Fitness

"Your body moves in three different directions," Lucy explains while leading lateral steps with punches. "These are way more effective than doing planks or crunches. It's far better to be standing up and doing these exercises," she advises. This approach helps maintain functional fitness, which becomes increasingly important as the Cleveland Clinic notes that "maintaining physical activity" is crucial for managing menopause symptoms.

Mental Wellbeing: Managing Emotional Changes

The Cleveland Clinic identifies several emotional changes during menopause, including "anxiety, depression, mood changes and tension." Lucy addresses the mental health aspect of menopause fitness: "This stage of our life is where I've embraced it and I feel more confident - we know who we are as women and it's a time that we can still enjoy life."

RELATED: Woman Loses 45 Pounds With Simple Walking Routine Instead of Gym

Nutrition and Lifestyle Support

The Cleveland Clinic emphasizes the importance of "lifestyle changes" in managing menopause symptoms. Lucy complements this with specific nutritional advice: "Protein is really key," she notes, but advises to "get protein through its natural sources" rather than supplements. She also recommends berries and dark chocolate (in moderation) for their antioxidant properties, and stresses the importance of staying hydrated during menopause.

Treatment Options and Exercise Benefits

While the Cleveland Clinic notes that "there are many different types of treatments for managing menopause symptoms," including hormone therapy and medication, they emphasize that "lifestyle adjustments" play a crucial role. Lucy's approach makes these adjustments accessible: "You don't need any equipment. You could even do this, let's be honest, in your pajamas."

RELATED: 50-Year-Old Takes Wegovy for 21 Days and Shares 3 Unexpected Results

Long-Term Health Investment

"What you and I have done is we've just invested in your future health," Lucy concludes. This aligns with the Cleveland Clinic's guidance that managing menopause symptoms effectively requires a comprehensive approach. The workout combines cardiovascular exercise, strength training, and flexibility work to address the various physical and emotional challenges of menopause while building a foundation for long-term health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Fitness & Workouts

15-Minute Cardio Workout to Burn Fat Fast

Ellen Ludwig ellenludwigfitness
Copyright ellenludwigfitness/Instagram
Leah Groth
By Leah GrothMar 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight fast just by doing cardio? Ellen Ludwig is a fitness and nutrition coach who helps women over 40 achieve their body goals. In a new social media post, she reveals her go-to workout for shedding body fat – all you need is a pair of sneakers. “Ladies over 40 who want to shed belly fat, steal my cardio workout,” she says.

Women In Peri and Post Monopause Need to Add “Short Intense Cardio Burts” Into Their Routine

In the post, she explains that women in peri and post menopause “need to add short intense cardio bursts into their workout regime, in addition to strength training! It can actually help reduce the not so great effects peri menopause has on our body,” she explains.

Sprint Interval Training Is the Way to Do It

“One of my favorite ways to do this is Sprint Interval Training (SIT). As a former runner, I get to enjoy the ‘runner’s high,’ but without all the knee & hip pain I had with running longer distances. Here is why you need it,” she continues, adding that “more isn’t better,” but that harder is.

Reason Why You Should Do SIT

According to Ludwig, here is why you need to do it:

  • Short SIT/HIIT bursts can help to improve insulin sensitivity and lower fasting blood sugar levels, especially during perimenopause when blood sugar can be harder to manage.
  • It improves your fat-burning capacity and helps manage visceral fat.
  • Helps increase human growth hormone (HGH), which helps to preserve muscle mass, which we especially need as we age!
  • Helps your body burn more fat at rest!
  • Lowers inflammation!
  • Improves cardiovascular health and reduces hot flashes!

How to Do It

“Always warm up first!! Pick an exercise that works for you! Sprinting, cycling, walking/running up hills are great options. Go as fast as you can for 20-30 secs and then walk/rest for 60 secs. Repeat 10-15 times. If you’re new to SIT, start with 5-10 and work your way up. You only need to do this 1-2 times a week! I do sprints one day a week!” she writes.

Also, Do This Strength Training Routine

In another post, she reveals her strength training routine. “Grab a set of light, medium, & heavy weights that will challenge you and try this upper body burner. Do 10 reps of each move 3x and move on to the next move! Rest in between moves. (I’m sharing what weights I used!)” she says.

Here Is the Set:

  1. Deadlift (55lbs)
  2. Arnold press (25lbs)
  3. Close grip chest press (25lbs)
  4. Front raise (15lbs)
  5. Chest press (35lbs)
  6. Goblet squat w/pulse (55lbs)
  7. Curtsy lunge (35lbs)
  8. Side shoulder raise (15lbs).

Be Consistent with Your Workout Routine

“Listen, I didn’t wake up one day with muscles (well, maybe my quads!),” she writes. “I have been working on building muscle for YEARS and YEARS. I started with lighter weights and worked my way up. I slowly went from 10s to 12s to 15s to 17.5s to 20lbs, and on up! I put in the reps and my CONSISTENCY (and good nutrition!) has lead me to where I am today!” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

10-Minute Workouts to Melt Abdominal Fat in 60 Days

Slim fitness young woman Athlete girl doing plank exercise outside. Concept training workout crossfit gymnastics cross fit.
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Ferozan Mast
By Ferozan MastJun 28, 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
✓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.

You don’t need to spend hours at the gym or on the treadmill to lose belly fat and get into shape—just 10 minutes can make a huge difference. “Short bursts of activity burn more calories, increase metabolic rate, aaaand improve endurance and strength – all in less time. Simply ramping up your activity for a few minutes, a few times a day, can improve health,” sports medicine specialist Joshua Beer, DO, tells University Hospitals. Here are 12 10-minute workouts to burn fat and get fit.

Bodyweight HIIT Workout

@maiahenryfit

Bodyweight full body HIIT workout- all you need is 10 minutes ❤️‍🔥 at home circuit to get your heart rate up quick and burn those calories! #bodyweightworkout #bodyweighttraining #bodyweightexercises #athomeworkout #athomeworkouts #athomeexercise #tonedbody #tonedbodyworkout #weightloss #fatloss #calorieburn #fatlossworkout #hiitworkout #hiittraining #hiitcircuit #hiitwokout #hiit #viral #trending #gymfyp #fittok #gymtok

This workout from TikToker MaiaHenryFit will get your blood pumping. “Bodyweight full body HIIT workout- all you need is 10 minutes ❤️‍🔥 at home circuit to get your heart rate up quick and burn those calories!” she says.

Pilates Workout

@briannajoye_fitness

this one is for all my girlies who dont feel like standing up to workout today 😂🤍 #pilates #workout

TikToker Brianna Joye Kohn has the perfect 10-minute Pilates workout. “POV—I show you this 10-minute Pilates workout that will tone your core, sculpt your arms, and slim your legs,” she says.

10-minute Cardio

@alexxiusss

10 MINUTE CARDIO - These exercises are simple yet effective. You got this💪🏾 2 rounds: 🔥Beginner: 20 sec. Exercise- 40 sec. rest 🔥Intermediate 30 sec. Exercise- 30 sec. rest 🔥Advanced 45 sec. Exercise- 15 sec. rest #athomeworkout #athomeworkouts #cardio #cardioworkout #athomecardio #athomecardioworkout #fitness #workout #workoutmotivation #weightlossjouney

Try TikToker Alexius Ordaz’s 10-minute cardio workout. “These exercises are simple yet effective. You got this💪🏾 ✨,” she says.

Postpartum Workout

@getmomstrong

Hard time sneaking in a workout? Try this! 3 rounds. Generally sate and beneficial for moms with diastasis recti and prolapse. #quickworkout #morningworkout #10minuteworkout #bodyweightworkouts

TikToker Ashley (getmomstrong) has the perfect short workout for moms. “Hard time sneaking in a workout? Try this! 3 rounds. Generally, sate and beneficial for moms with diastasis recti and prolapse,” she says.

Ab Workout

@maiahenryfit

My go to ab workout to do at home that only takes 10 minutes and will give you a strong core/defined abs✨ reminder that abs are made in gym but will only be visible if you have a healthy diet paired! #abworkout #abworkouts #abworkoutchallenge #athomeabworkout #athomeabs #totalabs #coreworkout #sixpack #sixpackabs #abexercises #abexercise #fitness #gym #workout #flatstomach #flatstomachworkout #beginnerabs #abworkoutathome #abworkoutforgirls #beginnerabs #gymmotivation #motivation

MaiaHenryFit also has a 10-minute ab workout. “My go to ab workout to do at home that only takes 10 minutes and will give you a strong core/defined abs✨ reminder that abs are made in gym but will only be visible if you have a healthy diet paired!” she says.

RELATED: 10 Foods to Avoid That Cause Inflammation

Walking Workout

@petragenco

Get your steps in at home with this quick 10 minute beginner walking workout 💃🏽 #walk #walkingworkout #weightloss #beginner #fun #exercise #exerciseathome

TikToker Petra Genco has a great walking workout to burn fat. “Get your steps in at home with this quick 10 minute beginner walking workout 💃🏽,” she says. All you need are sneakers!

No Gym Needed Workout

@marralpn

This is For my girlies that don’t want to go to the gym💪🏾 Do each workout for 30 seconds on 15 seconds off for 5 rounds! #plussizeworkout #athomeworkout #beginnerworkout

Try TikToker Marralpn’s 10-minute workout designed to be accessible for people of any weight. “This is For my girlies that don’t want to go to the gym💪🏾 Do each workout for 30 seconds on 15 seconds off for 5 rounds!” she says.

Total Body Strength Training

@livelygirlfitness

10 minute total body workout 💪🏽 - Weighted march with dumbbell extended in front (1 minute) - Deadlift into upright row (1 minute) - Elevated lateral lunge (1 minute per side) - Iso bicep curl (1 minute per side) - Front raise + lateral raise (1 minute) - Wood chop (1 minute per side) - Sumo squat + hammer curl (1 minute) #totalbodyworkout

TikToker Rachel (livelygirlfitness) is sharing her total body strength training workout. Moves include weighted march with dumbbell extended in front and deadlift into upright row.

Wall Workout

@petragenco

Get your steps in at home with this quick 10 minute beginner walking workout 💃🏽 #walk #walkingworkout #weightloss #beginner #fun #exercise #exerciseathome

This wall workout from TikToker Lisa Morales Duke requires no equipment and will get those calories burned. “This was intense 🥵🔥🙌🏼 try it!” she says.

RELATED: Lose Abdominal Fat in 60 Days with the DASH Diet

Plank Workout

@maiahenryfit

Full body plank 10 minute challenge❤️‍🔥 #transformation #tranformationchallenge #fullbodyworkout #fullbodyexercise #fullbodyexercises #athomeworkout #athomeworkouts #athomeworkoutvideos #workoutathome #medicineball #tonedarms #coreworkouts #workoutchallenge #30daychallenge #30dayworkoutchallange #fitnessmotivation #athomeworkouts #fullbodytone #hiitworkout #hiitcardio #hiittraining #gymtok #viral #trending #fittok #gymtok #abworkout #flatstomach #flatstomachworkout

This plank workout from MaiaHenryFit will make you feel the burn in a very short amount of time! All you need is a good yoga mat. “Full body plank 10 minute challenge❤️‍,” she says.

Stairmaster Cardio Routine

@mdjfitness

10 MINUTE CARDIO ROUTINE!🔥✨ #gymworkout #cardioworkout #stairmaster

10 minutes is all you need for this stairmaster cardio workout from TikToker MDJFitness. “You’re gonna love it💘,” she says.

Couch Abs Workout

@ssanar.wellness

No matter how busy you are, everyone has 10 minutes! Save this and get it done💪 #homeworkoutsforwomen #coreroutine #fitness #fyp

Try this 10-minute ab workout from TikToker ssanar.wellness. “No matter how busy you are, everyone has 10 minutes! Save this and get it done💪,” she says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

10-Min Walking Workout Burns Fat at Home

Rick Bhullar rickbhullarfitness
Copyright rickbhullarfitness/Instagram
Christopher Roback
By Christopher RobackFeb 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Struggling to find time for exercise between work and family commitments? You're not alone. As someone who's helped thousands transform their bodies from home, I've seen this challenge repeatedly. That's where Rick Bhullar's expertise comes in. With over 650K YouTube subscribers following his low-impact walking workouts, Rick has revolutionized how people approach fitness at home. His signature walking with weights method helps you burn fat while keeping your joints completely safe. Here's his proven 10-minute workout that combines walking with strength training for maximum results.

Getting Started With the Right Weight

"For today's workout, I'm using a couple of 2kg dumbbells, but you can use whatever you want," Rick shares in his post, making the workout accessible for all fitness levels. He emphasizes proper form from the start: "What I like to have on my dumbbells, I take my thumbs over the top here... Let's get these arms active, let's get that calorie burn going."

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

Making Every Step Count

Maximizing calorie burn requires proper movement tracking. "If you do want your step tracker to track your steps, it's important to keep movement in these arms," Rick explains. "Step trackers track movement and if we're here [with static arms], they ain't going to track anything."

Core Activation for Better Results

The workout integrates core engagement throughout each movement. "Think about squeezing down and squeezing your abs. It's not a snap movement, it's a squeeze," Rick instructs. This deliberate engagement helps activate more muscle groups during the walking movements.

Time-Efficient Fat Burning

"We're doing each movement for 30 seconds," Rick notes, explaining why this workout is so effective in just 10 minutes. "This is a perfect workout to add in between your other workouts," he adds, making it ideal for busy schedules.

Maximizing Muscle Engagement

Small adjustments make a significant difference in fat burning. "These little nuances when you're working out will make a huge difference," Rick emphasizes. He demonstrates how extending arms further from the body during movements increases core activation and calorie burn.

RELATED: 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Building Endurance and Strength

The workout naturally progresses to challenge your muscles. "You might feel your grip start to get a little bit weaker as this workout goes on... That's normal," Rick explains, adding that "The best way to build them up is to work through that grip strength."

Dynamic Movement Combinations

"Using these dumbbells in these dynamic movements improves our balance, stability, strength... and to get the heart rate up," Rick explains. This combination of cardio and strength training maximizes the fat-burning potential of each movement.

Proper Form for Maximum Results

Throughout the session, Rick emphasizes maintaining correct posture: "Keep your back nice and straight, head in alignment." This attention to form ensures you're targeting the right muscle groups while protecting your joints.

RELATED: How Long Your Walking Workout Should Be To Shrink Belly Fat

The Complete Weight Loss Package

Rick stresses the importance of a holistic approach: "If you do want to tone up, you're going to lose a bit of weight. Make sure your nutrition is aligned with these workouts." This combination of proper nutrition and consistent exercise is key to achieving lasting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

The 20-Second Workout That Changed Everything

Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.

"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."

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

Focus on Strength

Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

Why Her Old Workouts Weren't Working

"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."

Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

Chill Out To Slim Down

Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.

The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

Eat This, Not That

Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.

For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.

Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.

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

Dress Smart, Look Slimmer

How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.

On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

You're Not Invisible After 40

Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."

She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

My Ballet Trick That Works Every Time

Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.

"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.

RELATED: What Happens When You Quit Soda, According to a Nutritionist

Start Today, See Results Tomorrow

Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.

By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.

Fitness & Workouts

3-Step Plan for Losing 15 Pounds

Sade Rigby sadieactive
I Transformed My Body From Flabby to Firm and Here Are My 3 Secrets
Copyright sadieactive/Instagram
Leah Groth
By Leah GrothMar 27, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Are you trying to lose weight by making many changes to your routine? One top expert says you only need to make three. Sadie Rigby is a social media influencer and personal trainer with over 225,000 followers on Instagram. In a new social media post she unveils the only three steps you need to do to lose weight fast. “Someone asked me if I had 15 lbs to lose, what my plan would be. So here it is!” she writes.

Start Strength Training

“I would stop what I’m doing and start strength training!” she writes. “Don’t be deceived, there is no other special method better optimized for 'toning up' or 'leaning out' than good old-fashioned weight training. It will force your body to maintain/develop your muscle while you shed body fat. There is no better way to get a strong, lean body composition.”

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

Track Calories and Adjust

Next, start being accountable. “I’d track my calories for a few weeks to determine how much I’m eating to maintain my current physique. I would then adjust down by 2-300 daily calories for a couple weeks until progress stops. Then I would adjust down 2-300 daily calories again. You can usually achieve this by simply cutting out a few bad habits or by improving the quality of your diet rather than ‘eating less’,” she weites.

Amp Up Protein Intake

Her third step? “I would eat 1 gram of protein per pound of body weight everyday to fuel muscle recovery. I would also incorporate a few 20-25 minute LISS sessions each week. I like to make this fun by going on walks, hikes or bike rides with my family!” she says.

Fall in Love with the Process

In a previous post she also recommends falling in love with the process. “If you’re only doing it because you want to look good, you won’t be consistent enough or you’ll take an unsustainable approach,” she says. “It becomes a habit when you love the process. Set goals to hit and fall in love with getting your body stronger! You can become addicted to how good it makes you feel with just a little consistency and the right mindset! It feels so good to see what your body can do!”

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

Bonus Tip: Use Progressive Overload

Progressive overload, “gradually increasing the stress on our muscles,” is another tactic she approves of. The first way to do it? “Increase time under tension (add a pulse, slow down the exercise, do tempo work)” she says. The second is by increasing the weight lifted, “or add a band,” she suggests. Finally, the third is to increase volume, “add reps and/or sets,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

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“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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