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This “20-10” Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds 

Weight loss coach Christy Campbell reveals an easy way to lose weight fast.

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Do you want to lose weight fast and keep it off? Christy Campbell is a weight loss coach who helps women lose weight and “20 - 40 pounds of fat without dieting.” In a new social media post, she reveals the details about her method. “I wish more women 40+ knew that losing belly fat really is as simple as the 20-10 method,” she writes in an Instagram video. “This is based on coaching hundreds of people and seeing exactly what works,” she adds in the captions.


First, Stay in a Calorie Deficit for 20 Days

“The 20. I want you to shoot for 20 days in a row of following a plan that puts you in a calorie deficit. The best way to do this is to subtract 300-500 calories from the amount of food your body needs to stay the same. Get apps 1g/ pound of goal body weight in protein and split the rest of your calories between carbs and fat. Ideally, you are eating mostly whole, nutrient-dense foods,” she writes in her post.

This Will Give Your Body the Consistency It Needs to Change

“By committing to 20 days in a row, you give your body the consistency it needs to change. After 20 days, give yourself a day off to eat higher calories and enjoy a break. Then repeat again.” She recommends repeating this twice. ”Doing this 2x in a row is 42 days and will help you lose approximately 8-12 pounds of body fat,” she says.

Next, Walk 10,000 Steps Per Day

“Then the next part…the 10. 10k every day… and those are intentional steps… so if you need to take a 45-minute to 1-hour walk to get it done- do it! Walking speeds up your metabolism without causing your body additional stress,” she says.

Also, Lift Weights

“Should you lift weights, too? Yes, because that makes it a lot easier to maintain weight loss and also gives you a fit, healthy body. Do a minimum of three days a week… but the 20-10 method will get you big progress even if you can’t do the workouts right away,” she says.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

This Will Help Boost Metabolism and Burn Body Fat

Increasing daily movement and following a nutrition plan is a game-changer, she says. “20-10…simple and easy to remember. If you store fat in your belly, this will help a ton, and if you are over 40, the additional movement is going to give your metabolism a much-needed boost.”

She Also Maintains That Ditching a Few Bad Habits Changed Her Body

In another post, she reveals that “ditching” a few habits “really changed” her body. “And I really wish I would have done them sooner…but here are the deets if you want to steal any or all of them,” she writes.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

She Stopped Scrolling and Started Sleeping Moore

“Stopped scrolling and started sleeping” is the first change she made. “How did I do it? I deleted TikTok and gave myself time during the day to scroll…that wasn’t before bed. I go to bed early…like 9 pm, and am typically asleep by 930. It is a priority. More sleep means better body composition, less cravings, and better hormone balance…aka…my body feels and looks its best.”

She Stopped Over and Under Exercising

Next, she “stopped over and under exercising,” she writes. “I’ve had times in my life where I was 40 pounds overweight and basically sedentary…and times in my life that I was doing CrossFit for 3 hours a day and felt very inflamed and puffy. Now, I exercise to build lean muscle, feel good, and enjoy life. I keep a very consistent routine, and it pays off.”

She Quit Drinking

She also put down the bottle. “I quit drinking,” she says. “This one is a very personal choice, but I’m sharing it bc it really made a big difference for me. I have had about ten drinks in the past year, and it has only been a positive in my life. I don’t have the sleep issues, inflammation, or extra body fat from alcohol.”

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

She Paid More Attention to Her Nutritional Needs

“I stopped guessing how much food my body needs,” she concluded. “There wasn’t a secret diet or solution. It was simple…Understand macros and how they impact my body, learn how to turn macros into meals that I would eat consistently, and then learn to adjust the portions for my goals.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Do you want to lose weight fast and keep it off? Christy Campbell is a weight loss coach who helps women lose weight and “20 - 40 pounds of fat without dieting.” In a new social media post, she reveals the details about her method. “I wish more women 40+ knew that losing belly fat really is as simple as the 20-10 method,” she writes in an Instagram video. “This is based on coaching hundreds of people and seeing exactly what works,” she adds in the captions.


First, Stay in a Calorie Deficit for 20 Days

“The 20. I want you to shoot for 20 days in a row of following a plan that puts you in a calorie deficit. The best way to do this is to subtract 300-500 calories from the amount of food your body needs to stay the same. Get apps 1g/ pound of goal body weight in protein and split the rest of your calories between carbs and fat. Ideally, you are eating mostly whole, nutrient-dense foods,” she writes in her post.

This Will Give Your Body the Consistency It Needs to Change

“By committing to 20 days in a row, you give your body the consistency it needs to change. After 20 days, give yourself a day off to eat higher calories and enjoy a break. Then repeat again.” She recommends repeating this twice. ”Doing this 2x in a row is 42 days and will help you lose approximately 8-12 pounds of body fat,” she says.

Next, Walk 10,000 Steps Per Day

“Then the next part…the 10. 10k every day… and those are intentional steps… so if you need to take a 45-minute to 1-hour walk to get it done- do it! Walking speeds up your metabolism without causing your body additional stress,” she says.

Also, Lift Weights

“Should you lift weights, too? Yes, because that makes it a lot easier to maintain weight loss and also gives you a fit, healthy body. Do a minimum of three days a week… but the 20-10 method will get you big progress even if you can’t do the workouts right away,” she says.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

This Will Help Boost Metabolism and Burn Body Fat

Increasing daily movement and following a nutrition plan is a game-changer, she says. “20-10…simple and easy to remember. If you store fat in your belly, this will help a ton, and if you are over 40, the additional movement is going to give your metabolism a much-needed boost.”

She Also Maintains That Ditching a Few Bad Habits Changed Her Body

In another post, she reveals that “ditching” a few habits “really changed” her body. “And I really wish I would have done them sooner…but here are the deets if you want to steal any or all of them,” she writes.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

She Stopped Scrolling and Started Sleeping Moore

“Stopped scrolling and started sleeping” is the first change she made. “How did I do it? I deleted TikTok and gave myself time during the day to scroll…that wasn’t before bed. I go to bed early…like 9 pm, and am typically asleep by 930. It is a priority. More sleep means better body composition, less cravings, and better hormone balance…aka…my body feels and looks its best.”

She Stopped Over and Under Exercising

Next, she “stopped over and under exercising,” she writes. “I’ve had times in my life where I was 40 pounds overweight and basically sedentary…and times in my life that I was doing CrossFit for 3 hours a day and felt very inflamed and puffy. Now, I exercise to build lean muscle, feel good, and enjoy life. I keep a very consistent routine, and it pays off.”

She Quit Drinking

She also put down the bottle. “I quit drinking,” she says. “This one is a very personal choice, but I’m sharing it bc it really made a big difference for me. I have had about ten drinks in the past year, and it has only been a positive in my life. I don’t have the sleep issues, inflammation, or extra body fat from alcohol.”

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

She Paid More Attention to Her Nutritional Needs

“I stopped guessing how much food my body needs,” she concluded. “There wasn’t a secret diet or solution. It was simple…Understand macros and how they impact my body, learn how to turn macros into meals that I would eat consistently, and then learn to adjust the portions for my goals.” 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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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.

Looking to lose weight fast? Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her many viral videos she shares tips on how to lose weight and get into the best shape of your life. In one of them, she revealed a few ways to lose weight fast – in both sustainable and unsustainable ways. “If you want to lose weight fast for a special occasion, here's exactly what you need to do,” she says in the clip. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her approach.


Intermittent Fast and Cut Out Fast Food

@project.s.lifestyle

How to lose weight FAST for a special occassion #weightlosscoach #weightlossforwomen #weightlosstips

The first thing you need to do? “Cut out all fast food and limit your eating window from 12:00 PM to 6:00 PM and only have two meals within that time frame,” she says.

Related: Blogilates Creator Cassey Ho Reveals Abs in “Fairytale” Running Shorts

Run a Mile a Day and Do 10 Minutes of Ab Work Daily

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Next up, exercise. According to Soraya you need to “run a mile a day and do 10 minutes of abs right before bed.”

Weigh Yourself Daily

Low Section Of Woman Standing On Weight ScaleShutterstock

Finally, “number three, weigh yourself every single day in the morning to keep track of your daily progress,” Soraya says.

If You Do That, You Will Lose Weight, But Likely Gain It Back

Soraya_project_s_lifestyle2project.s.lifestyle/TikTok

“Now, if you do this, you will lose weight fast, but you know what else? At some point you're going to get overwhelmed, exhausted, have overwhelming cravings, go right back to old habits and regain the weight, if not even more weight,” she continues. “On top of that, it'll worsen your relationship with food and create a really toxic relationship with the scale. So forget all that,” she says.

Calorie Deficit with Foods You Enjoy

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“If you want to lose weight and actually keep it off for good, here's what you need to do,” she continues, offering a few healthier weight loss methods. “Number one, eat in a healthy deficit and include foods that you actually enjoy,” she says.

Work Out Three to Four Times a Week

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“Number two, get three to four workouts in per week,” Soraya says, adding that you need to strength train.

Walk 30 Minutes a Day

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“Number three, walk 30 minutes every day,” she concludes.

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

RDN Says: Thumbs Up

tara_collingwooddietdivatara/Instagram

Collingwood says that Soraya’s advice “is very practical and not extreme,” and overall, gives it a thumbs up. “Incorporating walking, exercise, strength training, etc. along with reducing calories makes perfect sense,” she says. However, “there is no need to do abs right before bed…any time of the day will work.” She also likes that she is encouraging eating foods you enjoy. “She isn’t really giving major guidelines around portions or frequency, so some people might have a hard time with knowing exactly how much they can eat and still lose weight. She is encouraging only a 6 hour eating window which is pretty strict. I tend to recommend at least an 8 hour window and more like a 10-12 hour window of fasting each day.”

💪🔥Body Booster: The less restrictive a weight loss diet you commit to, the more likely you are to stick to it.

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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.

Losing weight can seem overwhelming, but it shouldn’t be. In fact, you can quickly lose ten pounds before Memorial Day weekend, according to one health expert. Gen Cohen, CNC, recently shared a motivating video via Instagram with her followers, offering some easy ways you can lose weight without going to extremes. “How to feel your best by summer! Here’s how I lost 10lbs in the first two months of my health journey,” she writes in the caption of the Instagram post. The Body Network also consulted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the weight loss suggestions that could get you feeling like the healthiest version of yourself before swimsuit season.


Focus on Losing Body Fat, Not Water Weight

“What I would do if I was trying to lose 10 pounds in the next two months,” she says in the video. “And I'm not talking about 10 pounds of water weight that you just gained back the next day. I'm talking about 10 pounds of body fat.” She starts by pointing out things a person should avoid, even if they could work in the short term.

Don’t Starve Yourself

Gen_Cohen2gensgym/Instagram

“What I would not do is starve myself,” she says. “That is the quickest way to lead to fat gain after weight loss.” Collingwood agrees. “Starving and fasting can produce fast weight loss, but it also stresses the body and causes the metabolism to shut down, which in turn can cause rebound weight gain,” she says.

Related: 8 Ways to Eat Your Way to 6-Pack

Don’t Do "Hours of Cardio” Daily

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

“What I also wouldn't do is ... hours of cardio every single day,” she continues. “Exercise is excellent, but too much can also stress the body and cause injury, not to mention burnout,” Collingwood adds.

Eat in a “Modest Caloric Deficit”

Calorie counting on a paper with calculator. Diet and weight control conceptShutterstock

She then reveals her plan. “What I would do is eat in a modest caloric deficit, which, if you're a woman watching this video, means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she maintains.

Download a Meal Planning App

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

“I would download an app like MyFitnessPal and pre-plan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continues. Collingwood loves the idea of the app. “Keep track of calories to increase awareness, but don’t obsess over it,” she elaborates. “Focus on getting target goals for macros and balancing with movement and exercise.”

Invest in a Big Water Bottle and Hydrate

Close-up of a large water bottle on a running track with woman's legs in backgroundShutterstock

She also suggests investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.” Water is always essential for overall health, and when embarking on a weight loss plan, “however, it will not really fill you up for very long because it is absorbed within minutes into the stomach and intestines,” Collingwood points out.

Lift Weights and Walks

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“And finally, rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60-minute walk in per day,” she suggests. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how just 60 minutes of walking.”

Collingwood agrees that walking is a great way to burn calories with low impact. “Lifting weights is key to maintaining muscle while you are losing weight,” she says.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Be Happy

Gen_Cohen3gensgym/Instagram

“I'd also visualize myself being the hottest, happiest version of me and remember that while my life isn't defined by the number on the scale, it's okay to want to take control of my health,” she concludes the video. In the caption, she added: “P.S. It’s okay to want to lose weight and improve your health...but please remember your life isn’t defined by the number on the scale.” Collingwood is on board with Gen’s overall approach. “Positive self-image and body image are wonderful. You don’t walk around with people knowing how much you weigh, but people do respond to your energy and attitude. If that is positive, you will be someone others will want to be around!” she says.

💪🔥Body Booster: Lift weights 3-4 times per week max. Prioritize getting a 60-minute daily walk for overall fitness. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Can you lose weight fast and keep it off? Yes, says one top health and fitness expert. Jillian Michaels is a fitness expert and star of The Biggest Loser. In a recent video, she reveals that it is possible to lose weight fast. At the start of the clip, Michaels points out that “nobody ever” says, “I want to lose weight slowly.” And there’s nothing wrong with that. “There's a lot of conflicting information about whether it's safe, whether you lose weight too quickly, and whether you will have loose skin. And so here's the deal. You can lose weight quickly, and you can lose weight quickly, safely, depending on how you lose it,” she maintains.


Most People Go About Rapid Weight Loss the Wrong Way

According to Michaels, most people go about rapid weight loss the wrong way. “To lose weight, we have to create a calorie deficit. You've gotta eat less food than your body is burning in a day,” she points out, noting that a pound “is about 3,500 calories,” so if you wanted to lose two pounds a week, you would need to burn a thousand extra calories a day. “This is where diets get dangerous,” she says.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

Starving Yourself Throws Off Your Hormones

She explains that when people diet and do “things like fasts and cleanses or dramatic calorie reduction,” they are usually depriving their body of nutrients. “There's a reason people talk about yo-yo dieting,” she says, explaining that you will lose weight, but gain it all back. “When you starve the body, you're telling your body, ‘Oh my god, food is really scarce’” which then shifts your hormone balance, “to store more fat and I'm going to cannibalize my own healthy tissue because I need fat to insulate my vital organs,” she says.

It “Messes Up” Your Metabolism

“The bottom line is it messes up your metabolism, and when you start eating normally again, if you even go back to normal, because a lot of times with these dramatic diets, there's a huge pendulum swing the other way, you've now damaged your metabolism,” she says. “You're going to put the weight you lost on and then some.” This is yo-yo dieting. “Plus, when we starve ourselves, we've lost lean tissue, lean body mass, which also compromises your metabolism. So it's this really dangerous, bad cycle.”

You Also Won’t Be Able to Exercise

“Plus, how much are you really going to lose? So what are you going to run on 500 calories a day? Well, you're certainly not exercising on 500 calories a day. I mean, and even if you were, what did you burn? 2,000 calories a day?” she points out. This might help you lose three pounds a week, but you will “starve your body and do a ton of damage. Like you can't starve the weight off. It's just not possible,” she says.

RELATED:7 Foods You Should Never Eat, According to a Nutrition Expert

If You Want to Lose Weight Rapidly, You Need to Exercise

The answer to losing weight fast, according to Michaels? “Rapid weight loss comes from exercise,” she says. “If you're maintaining your weight, it's going to be all food. If you don't overeat, you're not going to get any bigger, okay? If you're trying to lose weight, it's like 80% exercise because you can't starve it off,” she says. “It requires more energy to move your body, period,” she adds, noting that “certain fitness techniques” are better than others for energy. They include HIIT, plyometrics, free weights, and metabolic circuits.

Women Should Never Drop Below 1,200 Calories and Men, 1,500

“If you want to lose weight quickly and safely, this is the absolute bottom line for women. Do not go below 1200 calories and you can have unlimited green vegetables. You gotta count the stuff you put on them, but you can eat unlimited greens because the reality is that you're going to get more fiber, more phytonutrients, and it almost requires as much energy for you to break down and metabolize that food than the amount of energy that's actually in the food. As a man, I never would go below, never would go below 1500 would not do it,” she says.

You Can Do 4 to 5 Hours of Higher Intensity Exercise a Week

She explains that you can do four to five hours of higher intensity training a week. “I don't mean four to five hours of the craziest techniques like HIIT and this and that. You can do like a good hour of resistance training in circuits with free weights, multiple muscle group exercises, squat thrusters, things of that nature. Pull ups, pushups that are going to burn more calories. You can work HIIT intervals into those sessions, four to five hours of intensity a week maximum.”

RELATED:I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio

And, the Rest of Your Exercise Should Be Lower Intensity

“The rest has gotta be low intensity activity,” she says. This includes hiking, walking, biking, swimming, “so that you're not over training, you're not overstressing, you're not putting your body at risk of injury, you're still giving your body enough recovery time,” Michaels continues. “I always call that kind of low intensity cardio, the bread and butter of extreme weight loss.”

If You Want to Lose Weight Fast, Do as Much Lower Intensity Cardio As You Can

“If you want to lose a lot of weight, it's a lot of that low intensity cardio, a lot of it. And that's where it's not realistic, but it is safe. It is okay,” she says. “The extremes, that's where things get dangerous.”

RELATED:I Lost Over 250 Pounds And These Are 11 Habits That Transformed My Body

And, Here Is the Truth About Loose Skin

As for loose skin, “contrary to popular belief, it doesn't matter how quickly you lose weight. If you've got loose skin, you've got loose skin and that's it,” Michaels says. “The skin is an organ. How it rebounds after weight loss has a lot of different factors and components, one of them being genetics.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

When menopause hits, many women face an unexpected challenge: stubborn belly fat that seems impossible to lose. Despite maintaining their usual routines, their bodies begin changing in frustrating ways. Serena, a 50-year-old fitness enthusiast, found herself in this exact situation. But instead of accepting it, she discovered a combination of simple changes that transformed her body.


"It really hit me last year when my body started changing," Serena shares. "The fat has just kind of melted away from my face, neck, and chest. And now that I'm lifting weights, muscle is becoming more prominent." Her approach doesn't require extreme measures or strict dieting—just consistent, smart choices that add up to real results.

Why Traditional Methods Stop Working

Before finding success, Serena struggled with common approaches. "I was walking almost every day, three miles a day, and I was intermittent fasting, but I wasn't losing that belly fat and my weight wasn't going anywhere. It was just staying the same," she explains in her post. This frustrating experience led her to research solutions specifically for menopausal women.

The Protein Secret That Changes Everything

The breakthrough came when Serena discovered the power of protein. "You need a lot more protein than you think you need," she emphasizes. "Most people fail at eating low carb or on low carb diets because they're not getting enough protein." Her transformation began with a simple breakfast change: two eggs mixed with cottage cheese, cooked in real butter, often accompanied by Greek yogurt and fruit.

A Simple Daily Meal Plan That Works

"For lunch, it's another high-quality protein, usually chicken or some kind of fish," Serena explains. "Then for dinner again, protein, protein, protein and vegetables, and then a fruit or something for dessert if you want." She maintains satiety by adding protein shakes between meals when needed.

The Real Food Advantage

"I'm not eating rice, not eating any kind of mixes, no pasta, and very little bread—and I really haven't missed it because I'm getting enough protein to fill me up," Serena reveals. She shares her favorite vegetable preparation: "I love to chop up my zucchini and squash, toss it in a little bit of olive oil, season it with salt, pepper, onion powder, garlic powder, and put it in my air fryer until it's nice and crisp."

The Exercise That Targets Lower Belly Fat

"This is the best thing for that lower abdomen area where I know a lot of us have this pooch," Serena says about her core-strengthening routine. Her signature move involves holding light weights overhead while doing controlled high knees. "Keep it controlled. Keep your core tight. This forces you to tighten your core."

RELATED: 5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic

Bringing Back Your Waistline

For women struggling with disappearing waists, Serena offers hope: "That's something on me that I have really wanted to whittle in on my waist. I don't have much of a waist anymore, and that happens to almost all of us as we go through menopause." Her solution includes targeted exercises like wood choppers and alternating knee movements.

Smart Cardio That Actually Works

"One component of being healthy that you just can't ignore is your cardiovascular health," Serena emphasizes. Rather than endless cardio, she recommends a balanced approach: 4-5 weekly walks of 30-40 minutes combined with strength training.

RELATED: Woman Walks 20,000 Steps for 30 Days, “My Body Changed Completely”

The 90/10 Rule for Lasting Success

"Yes, my results after doing this just for about six weeks may not be dramatic, but I want you to know that it's sustainable and I don't feel deprived," Serena shares. Her secret? "Follow that eating plan 90% of the time and you'll be amazed. Save that 10% for your treats, for your splurge, for your cheat meal."

Handling Setbacks Without Giving Up

Serena keeps it real: "I'm not perfect, and I have bad days and good days just like everybody else. But if you have a bad day, you just have to pick yourself up the next day and say, okay, that was yesterday, but today is going to be a good day and I'm going to try again."

Measuring Success Beyond the Scale

The proof is in the results: "When I put my clothes on, I have a gap in the waist that I didn't have before," Serena shares. While she only lost about three pounds, her body composition changed dramatically. "My clothes are loose on me. Things are fitting differently because I'm working that fat off."

RELATED: Kelly Reilly Will Be Heating Up "Yellowstone" Spinoff as Beth Dutton: Here Are 9 Ways She Stays Fit at 47

The Energy Bonus

Beyond the physical transformation, Serena experienced unexpected benefits: "I feel so much better eating real food, not processed crap, and I have a ton more energy." While it requires more frequent grocery shopping for fresh foods, she insists the results are worth the extra effort.

Remember to consult with your physician before starting any new diet or exercise program, as Serena advises. Success comes from making consistent, manageable changes that you can maintain long-term. As she reminds us, "Most people are not trying at all. So if you're trying, you're already ahead of the game." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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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.

Do you want to transform your belly from flab to flat in your 50s? This is totally doable, says one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals a few simple habits for flattening your tummy. “Women who have flat tummies in their 50s are doing these things,” she writes. “Make sure you steal the strategy.”

So Many Women Struggle with Belly Weight in Their 50s

“There are enough challenges being a woman over 50…Looking and feeling your best shouldn’t be one of them,” she writes. “So many women tell me that they struggle with bloating, abdominal weight gain, and the inability to even lose 5 pounds of fat and keep it off.”

These 4 Strategies Work, She Claims

“It’s FRUSTRATING…😫I know because I’ve been there! If you want to lose fat, you must be in a caloric deficit. If you are, then you can steal these 4 strategies to make fat loss easier,” she says.

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

Eat a “Balanced Plate of Food” 90% of the Time

First, eat a balanced plate of food at 90% of your meals. “This looks like 1/2 your plate is produce (the more color the better), 1/4 is protein, 1/4 is carbs—yes! Even your snacks! Build most of your meals to look like this at home, and you will see your body begin to change,” she says.

Strength Train

Next, exercise. “Strength train and take rest days,” she suggests. “Building muscle is your secret weapon to aging well and looking amazing. You don’t need hours in the gym (or even a gym at all). But hopping from video to video won’t help your body burn fat, and neither will 5lb weights. You are stronger than you think! Have a structured plan that you stick with for 4-8 weeks at a time so that you can track your strength. Do this 30-45 minutes 2-3 times a week. If you aren’t doing anything right now, this is enough to get you started. Be sure to take rest days, too. In the case of building muscle, more is not better.”

Manage Stress

You also need to manage your stress. “This season of life comes with plenty of stress. Job changes, retirement, aging parents, college kids, empty nest…. You need to stop your go, go, go lifestyle and learn to take time for yourself. Not just once in a while, but every single day. It’s up to you to do this work, even if it feels unnatural at first,” she says.

Prepare Your Environment for Success

Finally, prepare your environment for success. “None of these things are going to work if you hope and pray they will happen. You need a plan so that you can succeed. This means making sure you have protein and produce in your house. Scheduling your workout & destress time. Making sure that everything you need for the day is ready to go,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

katie south_east_living
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Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

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Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal 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.

Macro Tracking Over Calorie Counting

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” 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.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” 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:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. 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

Protein Before Caffeine

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

Shot of beautiful woman listening to music with headphones while using smartphone near to the lakeShutterstock

As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

Woman sleeping in a bed in a dark bedroomShutterstock

Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
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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.

Do you want to enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

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

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. 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.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” 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.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal 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.

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

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.