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20-Minute Treadmill Workout Burns More Fat Than Running, Says Trainer

You don’t need to pound the pavement to lose weight.

Leah Groth
By Leah GrothMar 23, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Vimal Rajput vimal_rajput24
Coach Lost Weight “So Much Faster” After She Stopped Doing These Things
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Leah Groth
By Leah GrothMar 23, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

You don’t have to run your way to weight loss. According to an expert, there is a fat-burning cardio workout much more effective than pounding pavement that will help you drop pounds and keep them off. Vimal Rajput is a fitness trainer whose mission is to “help people become the fittest version of themselves physically and mentally,” she writes in her Instagram bio. In a new post, she reveals her exact workout to lose 18 pounds. “The cardio trick to lose 8kg of fat faster without even running,” she writes.

The Workout Involves Breaking Down the Walk Into Increments

She reveals the “20-minute treadmill cardio trick,” which involves breaking down your walk into various time increments and adjusting the speed and incline. Hop on your treadmill and start adjusting

Here Is the Workout:

Minutes: 1-5

  • Incline-7
  • Speed-3.5

Minutes: 6 -10

  • Incline-9
  • Speed-3.8

Minutes: 10 -15

  • Incline-11
  • Speed-4

Minutes:15-20

  • Incline-9
  • Speed-3.8

Why Incline Walking Is Effective

“Incline walking is better than normal treadmill walking,” she says, adding that “it burns more calories, engages more muscle groups (especially the glutes, hamstrings, and calves), and improves cardiovascular fitness more effectively.” She says, “It also increases intensity without requiring a faster pace, reducing the impact on the joints.”

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

Research Supports This

Walking on an incline burns more calories than walking fast or running on a flat surface, so many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent compared to running on a flat surface.

Walking Is a Great Workout

Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

20-Minute Workout More Effective Than Running

Vimal Rajput vimal_rajput24
Coach Lost Weight “So Much Faster” After She Stopped Doing These Things
Copyright vimal_rajput24/Instagram
Leah Groth
By Leah GrothMar 23, 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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✓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.

You don’t have to run your way to weight loss. According to an expert, there is a fat-burning cardio workout much more effective than pounding pavement that will help you drop pounds and keep them off. Vimal Rajput is a fitness trainer whose mission is to “help people become the fittest version of themselves physically and mentally,” she writes in her Instagram bio. In a new post, she reveals her exact workout to lose 18 pounds. “The cardio trick to lose 8kg of fat faster without even running,” she writes.

The Workout Involves Breaking Down the Walk Into Increments

She reveals the “20-minute treadmill cardio trick,” which involves breaking down your walk into various time increments and adjusting the speed and incline. Hop on your treadmill and start adjusting

Here Is the Workout:

Minutes: 1-5

  • Incline-7
  • Speed-3.5

Minutes: 6 -10

  • Incline-9
  • Speed-3.8

Minutes: 10 -15

  • Incline-11
  • Speed-4

Minutes:15-20

  • Incline-9
  • Speed-3.8

Why Incline Walking Is Effective

“Incline walking is better than normal treadmill walking,” she says, adding that “it burns more calories, engages more muscle groups (especially the glutes, hamstrings, and calves), and improves cardiovascular fitness more effectively.” She says, “It also increases intensity without requiring a faster pace, reducing the impact on the joints.”

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

Research Supports This

Walking on an incline burns more calories than walking fast or running on a flat surface, so many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent compared to running on a flat surface.

Walking Is a Great Workout

Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

15-Minute Cardio Workout to Burn Fat Fast

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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 miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Kesley Rose in Two-Piece Workout Gear Shares 25-Minute Walking Workout to Get You “Sculpted & Snatched”

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Leah Groth
By Leah GrothDec 12, 2024
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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✓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.

Kelsey Rose is showing off her ab-fab body – in her two-piece workout gear. In a new social media post, the fitness trainer flaunts her washboard abs in an Alo exercise set as she unveils her under-30-minute fat-blasting workout. “The only fat-burning cardio workout you need to get sculpted & snatched,” she writes across the video, recommending doing it two to four times weekly for fat loss. Do you want to lose weight just by walking? Here is what you need to know.

She Upped Her Step Count

“When I upped my daily steps from 4k to 10k, let me tell you—it completely transformed not just my body but my entire mindset. Walking is such a simple but effective way to stay active, and it’s seriously the secret sauce to slimming down and feeling your best. Plus, it works wonders for your mental,” she says.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

The Routine Combines Jogging and Incline Walking

“This routine also incorporates jogging + incline, which forces your heart rate up and down, revving up the metabolism in the best way possible!” she continues. Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

Here Is the 25 Minute Routine

Here’s the breakdown:

  1. Warm-up: 5 min brisk walk (3.0-3.5 mph, 2% incline)
  2. Jog: 3 min (5.5 mph, 2% incline)
  3. Power walk: 3 min (3 mph, 8% incline)
  4. Jog: 2 min (6.0 mph, 2% incline)
  5. Power walk: 2 min (4.0 mph, 9% incline)
  6. Sprint: 1 min (7.0 mph, 2% incline)
  7. Power walk: 5 min (3.5 mph, 10% incline)
  8. Jog: 2 min (5.5 mph, 2% incline)
  9. Cool down: 2 min easy walk.

She Also Shared a 15-Minute Workout

In another post, she unveils a 15-minute walking workout. “This is your sign to STOP skipping your post-workout cardio and squeeze in a quick 15-minute treadmill workout for best results! It’s easy to feel like cardio needs to be a long, intense session to matter, but even a short burst after strength training can make a big impact,” she says.

Just 15 Minutes Offers So many Benefits

“By adding just 15 minutes on the treadmill, you can boost fat burn, increase endurance, and rev up your metabolism—all without draining yourself. Cardio is also a great way to wind down, reset, and give your body some extra love post-workout,” she says.

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

Here Is the 15 Minute Workout

“My Cheat Code Treadmill Series,” she says.

  1. 5 min steady walk at incline 8, speed 3.0—get the blood flowing!
  2. 5 min intervals: alternate 30-sec fast run (speed 6.0-8.0) + 30-sec walk (speed 3.0) to elevate your heart rate and maximize calorie burn
  3. 5 min cool down with incline 5, speed 3.0—ease into a steady pace and let your body relax.

Do It After Your Regular Workout

She recommends doing it after your regular workout. “Just 15 minutes, and you’re done! Try it out as a finisher for your next workout and see how it feels to add this extra boost. Let’s make cardio simple and effective!” she says.

Walking Offers Lots of Health Benefits

Walking at a brisk speed offers lots of benefits. One study published in JAMA Internal Medicine found that getting your steps in about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

RELATED: 10 Everyday Foods This Expert Says Are “Absolutely Destroying Your Health”

10,000 Steps Is Ideal for Weight Loss

According to research published in the journal Obesity, walking 10,000 steps a day, weight loss, and weight management are linked. 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. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

7 Cardio Workouts That Burn Fat Faster Than Running

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Ferozan Mast
By Ferozan MastMay 01, 2024
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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.

Running is a highly effective form of cardio exercise, but it’s not for everyone. “If I’m looking at a gym and looking at what can I get the most bang for my buck from, it’s whatever I can use that moves and works for the most muscle groups at the same time,” Dr. William Roberts, a University of Minnesota physician and former president of the American College of Sports Medicine, tells USA Today. “If you can build strength and build muscle mass, you’re going to burn more calories. Even if you’re idling.” If running doesn’t appeal but you want to continue with a decent cardio option for workouts, here are 7 workouts that burn fat faster than running.

Take a Walk

Walking or running legs sport shoes, fitness and exercising in autumn or winter nature. Cross country or trail runner outdoors.Shutterstock

Running burns more calories overall, but walking burns more fat for fuel. “When it comes to weight loss, moving and burning calories are what matters,” Dr Daniel O’Connor, professor of health and human performance at the University of Houston, tells Runner’s World. “If you like sprints, which have a higher rate of calories burned per minute, then go for it. But, if you prefer walking or slower jogging, you’ll just need to spend more time doing this to burn those calories.”

HIIT Training

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

HIIT is a great fat-burning exercise. “Interval training seems to change your metabolism, and higher intensity exercise seems to promote many physiological changes that might favor long-term weight loss,” Paulo Gentil, Ph.D., a professor in the Department of Physical Education and Dance at the Universidade Federal de Goiás in Brazil, told Runner’s World. “In other words, it makes your body more efficient in burning fat.”

RELATED: 5 Posture Mistakes Causing Neck Sagging and How to Fix It

Swimming

Professional man in swimming pool. View underwaterShutterstock

Swimming burns fat faster than running, but there is a caveat. “Swimming burns the most calories over short periods of time,” says Timothy Miller, MD, director of The Ohio State Wexner Medical Center Sports Medicine Endurance Medicine Program. “Over longer periods, running is most likely to win out for most calories burned because few people can swim for a long time, but a lot of people can run for a long time.”

Spin Class

people biking in spinning class at modern gym, exercising on stationary bike. group of caucasian people athletes training on exercise bikeShutterstock

Cycling is a low-impact exercise, which means it may be kept up for longer than running. “Cycling is one of the best options, alongside swimming,” Alex Parren, personal trainer and running coach for Sundried, tells Runner’s World. “Cycling is low-impact, meaning the joints that usually take a pounding during running will be able to rest and recover while you continue to improve your aerobic base.”

Trampoline Workouts

Portrait of two young active girls in fitness clothes doing exercises for squatting with trampoline during training in gym.Shutterstock

Studies show that rebounding is 68% more efficient than running. “In just a short time, you can burn a lot of calories and get a good cardiovascular and strength-building workout,” Dr. Melissa Leber, MD, director of emergency department sports medicine at Mount Sinai Health System, tells Vogue. “[It’s also a] great way to change up your workout routine to avoid overuse injuries from the sport or workout you love.”

Jump Rope

Guy with girl warming up on a skipping rope before the competition. Jumping on the a skipping rope outdoors. Sport workout outdoors. Athletics.Shutterstock

One of the benefits of jumping rope is the small amount of space you need to do it. Depending on the intensity, you can burn 100 calories in 10 minutes. “Jumping rope is great cardiovascular exercise,” exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. “It can get your heart rate up. You can use it to complement a strength training program.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Indoor Rowing

Side view of man and woman doing exercises with rowing machine at gym.Shutterstock

Indoor rowing builds muscle, which means you continue to burn calories even at rest. "In general, rowing builds muscle mass faster than running," Reda Elmardi, R.D., C.S.C.S., tells Nike. "Rowing is lower impact, so you can have the advantages of getting exercise and getting muscle recruitment without the drawback of stressing the joints."

💪🔥Body Booster: You don’t have to run to burn fat—being active, no matter what the exercise, is what counts.

Fitness & Workouts

He Lost 10% Fat with the StairMaster Routine

Matt Crouch mcfitness365
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Leah Groth
By Leah GrothFeb 18, 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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Are you trying to lose body fat? There are cardio techniques that can help you achieve this fast, according to an expert. Matt Crouch is a fat loss coach and personal trainer who helps clients “lose fat/build muscle w/ custom workout & meal plans,” according to his Instagram bio. In a new post, he unveils a foolproof StairMaster routine for blasting fat. “If your goal is fat loss, this stairmaster routine will guarantee…” he writes. “I dropped to sub 10% body fat by doing this…”

LISS Cardio Helps Maximize Fat Burn

“The goal is to maximize fat burn by using fat as fuel through low-intensity steady-state (LISS) cardio,” he says, revealing details about the workout.

  • Goal: Fat Loss
  • Duration: 30 mins
  • Calories Burned: ~300
  • Training Zone: 2 (explained below).

StairMaster Routine

  • Minute 1-3 → Level 9
  • Minute 3-10 → Level 8
  • Minute 10-20 → Level 7
  • Minute 20-30 → Level 6 (if heart rate goes above 70% of max).

Stay in Zone 2

“Everyone is different, so focus on your heart rate! Stay in Zone 2,” he continues, explaining why Zone 2 training works. First, it “uses fat as the primary fuel source,” he says. Next, it “improves cardiovascular fitness & endurance,” he says. And finally, it “helps preserve muscle while burning fat.”

Combine It with the Following

“Fat loss is GUARANTEED when you combine this routine with,” he continues, revealing three other important things. The first? “A calorie deficit diet,” he says. The second? “A strength training plan,” he writes. And the third? Daily movement.

Consume EAA’s

He also offers a “pro tip” that involves essential amino acids. “Consume EAA’s intra-workout to prevent muscle breakdown (catabolism),” he suggests.

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

High-Protein Diet

In another post, he reveals the “5-Step Process” he follows to stay lean while building muscle, starting with a high-protein diet. “I hit at least 1g of protein per pound of body weight daily to support muscle growth while keeping me full and preventing overeating,” he writes.

Calorie Control

Next up, is calorie control. “I stay in a small deficit or maintenance ensuring my protein target is hit daily, to fuel muscle growth without excessive restrictions,” he writes.

Strength Training 4-5x/Week

Strength training four to five times a week is also essential. “I focus on progressive overload (adding weight, reps, or improving form) to ensure continuous muscle growth,” he writes.

Daily Steps & Cardio

He also gets his steps in and does other cardio. “I keep my NEAT high (10k+ steps daily) and include 1-2 cardio sessions per week to maintain a lean look,” he writes.

80/20 Diet

Finally, he follows the 80/20 diet. “I eat 80% whole, nutrient-dense foods and allow 20% flexibility to stay consistent without unnecessary fat gain,” he writes. “Stay disciplined, and you’ll build muscle without getting soft.” 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
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Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

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.

Nutrition & Diet

7 Habits to Make You “Unrecognizable” in Just 4 Months

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Leah Groth
By Leah GrothMar 25, 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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Follow:
✓Evidence-Based

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

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Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes.

Wake Up Early

Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.

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

Write Down Your Thoughts Before Bed

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Next, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

Learn an Online Skill

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Her third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.

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Exercise Four Times a Week

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She also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes.

Sit in Silence

Woman practicing yoga and meditation at home sitting in lotus pose on yoga mat, relaxed with closed eyes. Mindful meditation concept. Wellbeing.​And, They Reduce Her CravingsShutterstock

“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says.

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Sleep

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Make sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

Repeat

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Her last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Best Foods for Melting Fat Over 40

Tara Gidus Collingwood dietdivatara
I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
Copyright dietdivatara/Instagram
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
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Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40.

Lean Protein

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My first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.

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Leafy Greens

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Another one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

Berries

Girl,Holding,Up,A,Glass,Bowl,Of,Blackberries.,Blackberries,In43. Blackberries: 43 caloriesShutterstock

Another great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

Healthy Fats

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Healthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.

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

Probiotic-Rich Foods

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Don’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

Whole Grains

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Lastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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