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3 Best Ways to Lose 7 Pounds in 3 Weeks After Age 40

A health expert reveals the keys to losing weight as you age.

Leah Groth
By Leah GrothJul 29, 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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FACT CHECKED BY Christopher Roback
Louise_Corrans
Louise Corrans/YouTube
Leah Groth
By Leah GrothJul 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Louise Corrans is an influencer who regularly shares tips on how to stay in shape past age 40. In one viral video, she reveals how, at 45, she lost 7 pounds in three weeks. “It's not a huge difference, admittedly, but you can see a tightening up in my abs,” she says, adding that her “butt's a little bit smaller” and “ tummy is a lot flatter.” And, “I'm 45, so I think that's pretty awesome for weight loss,” she says. “So I can hear you asking, what have I done differently? Why, all of a sudden, in the last three weeks, have I lost the weight?”

Tip One: Change Your Diet

“Number one, I've changed my diet,” she says. “I went from eating whatever I wanted whenever I wanted, just following my cravings and just eating crap, some healthy food, some crap, whatever. I wanted to be very strict and adhere to a calorie-controlled, fat-controlled diet plan. She adds that the diet involves “clean” and “healthy” eating. “There is no processed junk food.”

Don’t Cheat on Your Diet

“I haven't been cheating on that diet at all. And so I am seeing the results. And ladies, I just have to say, I don't give a flying F what you weigh. I don't care if you lose weight or not. I love you just the same. But I do know that a lot of people want to lose weight, and this is the no BS way that I did it,” she says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Tip Two 2:. Be More Consistent with Strength Training

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

“Number two is I definitely started to be far more consistent with exercise,” she says. “I have been going to the gym five days a week, adding a little bit of cardio as well. So that's five days of weight training.”

Also, Do More Cardio

Fit athletic middle-aged woman jogging on a road alongside a canal approaching the camera with a smile of pleasure in a healthy lifestyle conceptShutterstock

She also does two days of cardio, “although I'm not strict with that. I go for a run when I feel like it,” she says. “I've been very consistent with exercise, and I've done it five to six days a week following the strict plan as well.”

Tip Three: Make Sure Your Hormones Are Balanced

The final “important part” is that she’s in a rhythm with her hormone replacement therapy. “I was on bioidentical HRT. I'm now on the birth control pill with my little bit of testosterone gel cream because, of course, the pill doesn't contain testosterone, but it's the hormonal support that is making me feel good, not depressed anymore, not low on energy. I'm now full of energy. My brain is functioning well, and I have the energy, the mental capacity to sustain dieting and to get my butt to the gym without feeling like, ‘Oh, I'm just going to die and collapse with fatigue. And so HRT is also the secret to my weight loss,” she says.

However, If Your Hormones Are Balanced, Exercise

Shot of athlete woman exercising on assault air bike.Shutterstock

“if you have the hormonal support or your hormones are fine, and you're not in perimenopause, you may be over 40, but your hormones are still good, lucky you, then I do recommend you exercise because exercise is going to just help you burn those extra calories, keep you fit and strong and healthy,” she explains.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

You Can Exercise On or Off HRT

“And as a side note, I just have to clarify what I meant about being on HRT and exercising. You can exercise on or off HRT. That doesn't matter. It depends on your age and stage. What I meant was that on HRT, you'll be able to repair and recover much better. And so you'll be able to sustain five days a week, 40 minutes to an hour's worth of training, weight training or cardio, or some form of exercise,” she says.

If You Are Younger, You Can Do Any Training

“Without HRT, you can do it if you've got the youth on your side, if you're still closer to 40 if your hormones are good, maybe you haven't got any perimenopausal or menopausal symptoms, then you can train any style you like. I was just clarifying that it does get harder the more towards menopause you get without the HRT for repair and recovery,” she says.

RELATED:20 Superfoods for People Over 50

Estrogen Lubricates Joints

Modern rehabilitation physiotherapyShutterstock

“Estrogen is lubrication for our joints, ladies, and it really does help us with so many functions,” she says. As for testosterone, if you are low, “it is worth using a testosterone gel cream as well. And that's really it, ladies. It's HRT, diet, and exercise. It's very simple. It's always the basics. Always, always, always go back to basics. There are no quick fixes.”

You Can Lose One to Two Pounds a Week

point of view - closeup feet for asian woman measure weight on scaleShutterstock

“Yes, this was quick weight loss in that they recommend a pound a week. So I've lost, on average, two pounds a week, but I was eating absolute crap, absolute junk, not really sticking to an exercise program. So the minute I changed it, yes, the weight loss is a little bit faster,” she says.

RELATED:I Lost 45 Pounds in 6 Months, and This is What I Eat Every Day

Just Remember to Change Your Diet

“Diet is so important, ladies,” she concludes. “When we're doing any kind of weight loss journey, it is all about what you're putting into your mouth. It's really critical. You've heard the cliched saying abs are made in the kitchen, and that really is true. I found it to be true throughout my whole life. The minute I watch what I eat in some form, you've gotta restrict it. You have to follow a diet and stick with it. And that really is the key, as they say. You cannot out exercise a bad diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

cardiosustainable weight lossweight loss

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Nutrition & Diet

Lose 25 Lbs in 10 Weeks with These 7 Things

Lose 25 Pounds in 10 Weeks by Doing These 7 Things
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothFeb 05, 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
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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 lose 25 pounds in 10 weeks and get in the best shape by springtime? One expert claims that it is doable. Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. In a new post, she reveals how to lose 2.5 pounds per week realistically and sustainably. "If I wanted to spend the next 10 weeks focused on my health so that I could lose 25 pounds by spring break, this is exactly what I would do," she writes in the Instagram video.

You Don't Need to Be Super Restrictive to Lose Weight Over 40

"Let's be real, it's hard to find a perfect time to focus on your health. But if there was, this might be it. Especially when you realize that what actually works, especially for women over 40, isn't counting calories or making yourself crazy with some ultra-restrictive plan that requires you to cook separate meals," she writes in her post.

It's More About Balancing Hormones and Reversing Insulin Resistance

"It's balancing your hormones and reversing insulin resistance. And you can do it, no matter how busy your life is right now. In fact, here are the exact steps I would take if I wanted to lose 25 pounds before vacation season begins," she continues, listing her recommendations.

Cut Out Sugar and Processed Foods

She first tackles the diet topic. "Cut out sugar and processed foods," she suggests. "This is the most crucial step for reversing insulin resistance in order to balance your hormones," she writes. This includes packaged baked goods, chips, most packaged snacks, and desserts.

Eat More Healthy Fat

Not all fat will hinder your weight loss, says Ruth. "Eat more healthy fat. It's also key to rebalancing your hormones and kickstarting your metabolism," she writes.

Amp Up Your Protein Intake

Protein is the building block of muscle growth and fat burning. "Load up on protein," she recommends. "Shoot for at least 25-35 grams of protein at every meal."

RELATED: Coach Unveils 40-30-20 Method for Fat Burning and Muscle Building

Hydrate

Make sure to drink enough water and keep yourself hydrated. "Hydrate with electrolytes," she suggests. "This will keep you feeling good as your body makes big changes."

Avoid Alcohol

Don't drink your calories – at least for a little while. "Avoid alcohol. Only for the first six weeks!" she says. Not only is alcohol generally high in calories, but when you drink, you are more likely to eat unhealthy food and exercise less.

Track Your Macros

Be accountable when it comes to your diet. "Track your macros," says Ruth. "Don't worry about calories, but DO worry about getting the right balance of macronutrients."

RELATED: This Mobility Coach Fixed Her Upper Back Pain With 3 Simple Moves (It Only Takes 5 Minutes)

Go for a Walk Daily

And don't forget to get your steps in. "Get OUTSIDE for a quick walk every day! It will not only help reverse insulin resistance but also help lower your cortisol!" she writes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

3 Best Ways to Lose 7 Pounds in 3 Weeks After Age 40

Louise_Corrans
Louise Corrans/YouTube
Leah Groth
By Leah GrothJul 29, 2024
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:
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.

Louise Corrans is an influencer who regularly shares tips on how to stay in shape past age 40. In one viral video, she reveals how, at 45, she lost 7 pounds in three weeks. “It's not a huge difference, admittedly, but you can see a tightening up in my abs,” she says, adding that her “butt's a little bit smaller” and “ tummy is a lot flatter.” And, “I'm 45, so I think that's pretty awesome for weight loss,” she says. “So I can hear you asking, what have I done differently? Why, all of a sudden, in the last three weeks, have I lost the weight?”

Tip One: Change Your Diet

“Number one, I've changed my diet,” she says. “I went from eating whatever I wanted whenever I wanted, just following my cravings and just eating crap, some healthy food, some crap, whatever. I wanted to be very strict and adhere to a calorie-controlled, fat-controlled diet plan. She adds that the diet involves “clean” and “healthy” eating. “There is no processed junk food.”

Don’t Cheat on Your Diet

“I haven't been cheating on that diet at all. And so I am seeing the results. And ladies, I just have to say, I don't give a flying F what you weigh. I don't care if you lose weight or not. I love you just the same. But I do know that a lot of people want to lose weight, and this is the no BS way that I did it,” she says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Tip Two 2:. Be More Consistent with Strength Training

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

“Number two is I definitely started to be far more consistent with exercise,” she says. “I have been going to the gym five days a week, adding a little bit of cardio as well. So that's five days of weight training.”

Also, Do More Cardio

Fit athletic middle-aged woman jogging on a road alongside a canal approaching the camera with a smile of pleasure in a healthy lifestyle conceptShutterstock

She also does two days of cardio, “although I'm not strict with that. I go for a run when I feel like it,” she says. “I've been very consistent with exercise, and I've done it five to six days a week following the strict plan as well.”

Tip Three: Make Sure Your Hormones Are Balanced

The final “important part” is that she’s in a rhythm with her hormone replacement therapy. “I was on bioidentical HRT. I'm now on the birth control pill with my little bit of testosterone gel cream because, of course, the pill doesn't contain testosterone, but it's the hormonal support that is making me feel good, not depressed anymore, not low on energy. I'm now full of energy. My brain is functioning well, and I have the energy, the mental capacity to sustain dieting and to get my butt to the gym without feeling like, ‘Oh, I'm just going to die and collapse with fatigue. And so HRT is also the secret to my weight loss,” she says.

However, If Your Hormones Are Balanced, Exercise

Shot of athlete woman exercising on assault air bike.Shutterstock

“if you have the hormonal support or your hormones are fine, and you're not in perimenopause, you may be over 40, but your hormones are still good, lucky you, then I do recommend you exercise because exercise is going to just help you burn those extra calories, keep you fit and strong and healthy,” she explains.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

You Can Exercise On or Off HRT

“And as a side note, I just have to clarify what I meant about being on HRT and exercising. You can exercise on or off HRT. That doesn't matter. It depends on your age and stage. What I meant was that on HRT, you'll be able to repair and recover much better. And so you'll be able to sustain five days a week, 40 minutes to an hour's worth of training, weight training or cardio, or some form of exercise,” she says.

If You Are Younger, You Can Do Any Training

“Without HRT, you can do it if you've got the youth on your side, if you're still closer to 40 if your hormones are good, maybe you haven't got any perimenopausal or menopausal symptoms, then you can train any style you like. I was just clarifying that it does get harder the more towards menopause you get without the HRT for repair and recovery,” she says.

RELATED:20 Superfoods for People Over 50

Estrogen Lubricates Joints

Modern rehabilitation physiotherapyShutterstock

“Estrogen is lubrication for our joints, ladies, and it really does help us with so many functions,” she says. As for testosterone, if you are low, “it is worth using a testosterone gel cream as well. And that's really it, ladies. It's HRT, diet, and exercise. It's very simple. It's always the basics. Always, always, always go back to basics. There are no quick fixes.”

You Can Lose One to Two Pounds a Week

point of view - closeup feet for asian woman measure weight on scaleShutterstock

“Yes, this was quick weight loss in that they recommend a pound a week. So I've lost, on average, two pounds a week, but I was eating absolute crap, absolute junk, not really sticking to an exercise program. So the minute I changed it, yes, the weight loss is a little bit faster,” she says.

RELATED:I Lost 45 Pounds in 6 Months, and This is What I Eat Every Day

Just Remember to Change Your Diet

“Diet is so important, ladies,” she concludes. “When we're doing any kind of weight loss journey, it is all about what you're putting into your mouth. It's really critical. You've heard the cliched saying abs are made in the kitchen, and that really is true. I found it to be true throughout my whole life. The minute I watch what I eat in some form, you've gotta restrict it. You have to follow a diet and stick with it. And that really is the key, as they say. You cannot out exercise a bad diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

3 Easy Steps That Will Help Anyone Lose Weight and Look Great

Mark Dean Edwards
By Mark Dean EdwardsMay 18, 2024
Mark Dean Edwards
Mark Dean Edwards is a nutrition coach and CrossFit trainer, based in Tokyo, Japan.
See Full Bio
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FACT CHECKED BY Alek Korab
✓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.

What are my proven tips for achieving a dream body? As a Precision Nutrition certified coach and CrossFit L1 certified trainer, this is a question that I often see asked in online forums, and it engenders responses that run the whole gamut—from eating a vegan diet to going full carnivore. I’ll give you my top 3 tips that, if followed, will not only help anyone to lose weight but will also create a body that looks fit, strong, and healthy. The best part is, they are easily actionable with some guidance and a little motivation.

1. Reduce Calorie Intake

Calorie,Counting,Calculator.,Diet,.Shutterstock

First, we have to look at reducing calorie intake. I know that sounds like a no-brainer, but bear with me here. Everyone knows this, but it’s a proven fact that the vast majority of people who are trying to lose weight cannot maintain a caloric deficit followed by maintenance. So how are we going to do that? It’s not as simple as just telling people to “eat less.” We need to make sure that the food we’re eating keeps us feeling satisfied for a longer period of time so that we can reduce or eliminate snacking, which is one of the primary drivers of weight gain. To address this, start each day with a protein-dense meal. It doesn’t have to be a big, complicated breakfast. It could be something as simple as a couple of eggs, boiled or scrambled. “But I’m a breakfast skipper” I hear you say. Then make a simple protein shake in the morning. Take your time drinking it. It can even be taken with you on your commute. Twenty five to thirty grams of protein in the morning will keep you feeling satiated so that mid-morning snacking is reduced or eliminated. And your body needs more protein if you want to sculpt that dream body. Protein is the magic bullet for losing weight and sparing muscle.

Related: #1 Dumbest Thing You Can Do to Lost Weight, According to Nutrition Expert (He Did It Too)

2. Don't Eat Four Hours Before Going to Sleep

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

Next tip. We then address post-6pm eating. By getting adequate protein early on in the day, we’re set up to have our next 1 or 2 meals (lunch or dinner, or both) without feeling ravenous and without the between-meal snacks that I mentioned as being one of the obstacles to weight loss. So try to finish your last meal of the day at least 4 hours before you go to sleep for the night. This ensures that you have restful sleep (which in itself has been proven by numerous studies to increase weight loss success) without the sleep disturbances that come with going to bed right after eating.

Related: Woman Wows After Losing 30 Pounds in 3 Months By Eating Lunchables

3. Move Some Weight

Woman,Walking,In,The,Park,,Outdoors.,exerciseShutterstock

Last tip: Move some weight. I know, I know, we’ve all heard that you can go for an evening stroll or run 5k a day to lose weight. But sculpting a strong, healthy physique? Muscle mass has to be at least preserved, or better yet, increased. No, moving some weights in the gym is not going to give you a body like Arnold, ladies. That’s like saying going to the library 3 times a week is going to turn you into Albert Einstein. But putting in 3 one-hour sessions moving some weights, with a little HIIT (high-intensity interval training) thrown into the mix is going to burn fat, build muscle, and give you a body that the typical runner can be envious of. If you enjoyed this article don't miss I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me.

💪🔥Body Booster: Start each day with a protein-dense meal. It could be something as simple as a couple of eggs, boiled or scrambled

Mark Edwards is a Precision Nutrition Level 1 Nutrition Coach, CrossFit Mobility Trainer & L2 at Minimalist Nutrition + Fitness

Nutrition & Diet

7 Rules to Losing a Lot of Weight Quickly

Andrew_Holmes_andrewholmes79
andrewholmes79/TikTok
Leah Groth
By Leah GrothFeb 16, 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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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Andrew Holmes (@andrewholmes79) is a fitness and weight loss coach who helps people blast fat and get into the best shape of their lives. In a viral video he discusses two approaches to weight loss, one sustainable and the other not. “If you want to lose a lot of fat very quickly, this is exactly what you need to do,” he says. The Body Network asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his tactics.

1. You Can Lose Weight Rapidly, But It Won’t Be Sustainable

If you want to lose weight fast, Andrew suggests fasting “for about 23 hours every day” and replacing meals “with only protein shakes.” As for exercise, “get at least seven hours of intense cardio every day,” he jokes, revealing that drastic plans aren’t sustainable. “So any fat that you did lose is likely going to come right back, plus even more so.” Collingwood agrees. “Nothing extreme!” she says.

2. Don’t Lose More Than Two Pounds Per Week

A pair of female feet standing on a bathroom scaleShutterstock

The first rule to “avoid rebounding and keep the weight off for good” is that you shouldn’t “lose fat any faster than 0.5 to two pounds per week,” says Andrew. Collingwood agrees that this is an excellent pace of weight loss. “If you have a lot to lose, 2 pounds per week might be realistic for you. If you only have a little to lose, even a half pound per week can add up after a month or two,” she notes.

RELATED:7 Surprising Reasons Why You Should Walk 10,000+ Steps a Da

3. Don’t Cut Out or Restrict Food Groups

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

Next, “do not cut out or restrict any food groups,” he says. Colingwood agrees with this. “If you cut out entire food groups you are asking for nutritional deficiencies and potentially other health risks,” she says.

4. Don’t Skip Meals

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

He also advises against skipping meals. “When you skip meals you get ravenously hungry. When you are really hungry, you make bad choices for the next time you eat, you eat too quickly, and you end up eating too much. I would rather you eat but just eat a smaller amount so you aren’t starving yourself. Plus, skipping meals can slow down your metabolism, teaching your body to hang on to calories when you do finally get around to eating,” says Collingwood.

5. Eat Three Balanced Meals Per Day

Fried salmon steak with potatoes and vegetables on wooden tableShutterstock

Instead, he says to eat three balanced meals a day. “Well rounded meals keep you satisfied for longer and also provide you with the nutrients you need,” says Collintwood. “Your body is happier and doesn’t have to go into starvation mode or waste muscle or use protein for energy.”

6. Consume 30 to 50 Grams Protein Per Meal

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

Also, make sure to get at least 30 to 50 grams of protein every meal. Collingwood notes that protein needs depend on body size, gender, and of course activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

Related: Denise Austin Shares Workout to “Tone and Tighten Your Thighs”

7. Lift Weights Three Times a Week

Kettlebell,Training,Gym,weights,training,exercise,Shutterstock

Finally, Andrew suggests lifting weights at least three times per week. “Lifting weights will help you maintain muscle mass when you are losing weight instead of losing it,” explains Collingwood. “Plus, the more muscle you have the higher your metabolism and the more calories you burn at rest.”

💪🔥Body Booster: If you are losing weight, strength and weight training are extra important. If you don’t lift, you will risk losing muscle instead of fat.

Nutrition & Diet

5 Best Ways to Lose Weight in 2 Weeks After 50

Sporty mature woman in sportswear and earphones looking at camera while jogging in a green park on a sunny summer day
Shutterstock
Ferozan Mast
By Ferozan MastApr 18, 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.

Losing weight after 50 can be challenging, but it’s certainly not impossible. “Not all people over 50 will experience the same degree of difficulty with weight loss as genes determine 40 to 70 percent of what your weight is at a given time,” Holly Lofton, MD, director of the NYU Langone Medical Weight Management Program in New York City, tells AARP. Here’s how to kickstart an effective over-50 weight loss program in just two weeks.

Lift Weights

Sport and active lifestyle concept. Caucasian woman training, sportswoman exercising with dumbbells holding her hands forward outdoors on sunny day, close-up.Shutterstock

Lifting weights helps burn fat even when you’re not exercising. “Muscle is more metabolically active — it burns more calories than fat,” William Yancy Jr., MD, director of the Duke Lifestyle and Weight Management Center in Durham, North Carolina, tells AARP. “So having a higher ratio of muscle to fat will mean you burn more energy — just while sitting. To build that muscle, you have to exercise, and that burns calories, too.”​

RELATED: Caroline Idiens Shows Off Strong Arms And Reveals Beginner Bicep and Tricep Workout

Be Mindful of Drinking

Male group clinking glasses of dark and light beer on brick wall backgroundShutterstock

Alcohol can be kryptonite to any weight-loss regimen—but lowering intake or abstaining completely can help accelerate weight loss. “Across the board, for people who are trying to lose some weight, cutting out empty calories is a good place to start,” Leslie Heinberg, PhD, tells the Cleveland Clinic. “Oftentimes, beverages are a big source of empty calories — whether it’s soda, juice, sweet tea, beer, wine or cocktails. Any of those things add calories, but really without nutrition and without the sense of feeling full.”

Calories Count

Nutrition facts on whey protein products. nutrition labels and ingredients as well as the contents of the productShutterstock

Calories count, so make an effort to track how much you are consuming. “First, multiply your current weight by 15 — that's roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active,” say the experts at Harvard Health. “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.” Don’t go too far, though: women should eat at least 1,200 calories a day, and men should eat at least 1,500.

Ditch the Sugar

Spoon with white sugar on the dark backgroundShutterstock

Want to lose weight quickly? Ditch the added sugars, experts warn. Not all foods containing sugars are the same,” dietitian Victoria Taylor tells the British Heart Foundation. “Fruit or dairy products contain natural sugars but are nutritious foods that contain vitamins, minerals and in some cases fiber. What we need to cut down on are free sugars, which include added sugars, syrups, or juices. It’s recommended that we eat less than 30g (1 oz) of free sugars each day, but most of us are eating more than this.”

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

Aerobic Exercise and Active Hobbies

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

Getting your heart rate going is a great way to accelerate fat loss. “For most healthy adults, experts recommend moderate aerobic activity,” says the Mayo Clinic. “This includes brisk walking for at least 150 to 200 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Find time to take care of yourself. Activities that you enjoy doing can help you get exercise. This can include gardening, yoga or other active hobbies.”

💪🔥Body Booster: Cut out empty liquid calories from sugary drinks, alcohol, and juices. Prioritize water and low-calorie beverages for weight loss.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothApr 03, 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 unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

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First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

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Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

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Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

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Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist

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Christopher Roback
By Christopher RobackApr 03, 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.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

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Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

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Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

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Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

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Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

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Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

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Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

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Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

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Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

I Lost 140 Pounds With Science, Not Exercise

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky
Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
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Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

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Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

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“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

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“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

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

She Didn’t Exercise During Most of Her Weight Loss Journey

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She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

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

She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. 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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