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

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

She Did Cardio Every Day for 30 Days and Her Doctor Was Shocked by the Results

Discover how daily cardio can transform your body and mind.

Christopher Roback
By Christopher RobackOct 23, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Makari_Espe4
Copyright Makari Espe/YouTube
Christopher Roback
By Christopher RobackOct 23, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Fitness & Workouts

We all know the feeling: sitting at our desks, knowing we should exercise more, but struggling to start. When wellness influencerMakari Espe realized she wasn't meeting the recommended 2.5 hours of weekly cardio, she decided to document a 30-day cardio challenge. Her journey, combined with expert insights, reveals surprising benefits that might inspire your own fitness transformation.

Understanding Cardio

Dr. Erik Van Iterson from Cleveland Clinic explains, "Cardio involves intentionally coordinated physical activities that raise your heart rate for an extended period." It's not just about heart health – cardio has profound effects on your entire body.

"Not only can regular cardio exercise lead to a decrease in your resting blood pressure and heart rate, but these basic changes can also mean your heart doesn't have to work unnecessarily hard all of the time," Dr. Van Iterson notes.

RELATED: 5 Quick Fat-Burning Tricks This Natural Bodybuilder Swears By

Setting Up for Success

Makari designed her challenge around scientific guidelines: 300 minutes of moderate cardio, 75 minutes of vigorous cardio, 60 minutes of weights, and one stretching session weekly.

The American Heart Association's recommendation of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise spread across the week

Starting Strong

"A health professor once asked my class what the best form of exercise is," Makari says in her post. "The professor said everyone was both right and wrong because the best workout is one that a given individual enjoys and is excited to do often."

This aligns with Dr. Van Iterson's findings that cardio "combats depression, improves your self-esteem and releases tension-fighting hormones like serotonin, dopamine and norepinephrine."

Week 1: Discovering New Activities

The first week included various activities, from stairs to water aerobics. "Water aerobics was awesome. The resistance from the water is so good on your joints, and it's inexpensive," Makari reveals.

Dr. Van Iterson suggests that beginners "try getting started with three, 10-minute workouts, five or more days a week," making activities like water aerobics an excellent starting point.

Week 2: Building Mental Resilience

During week two, Makari expanded her routine to include spin classes, paintball, and dance lessons. "I think this is the most nervous I've ever been for an activity in my entire life, but everyone was so nice," she admits. This variety not only maintains interest but also supports brain health – research shows cardio can improve memory and thinking ability while reducing dementia risk.

RELATED: Woman Drops 3 Dress Sizes in Her 40s By Eating These 10 High Protein Meals

Week 3: Breathing Better, Moving Better

By week three, Makari noticed improved stamina. This aligns with Dr. Van Iterson's observations about lung health: "Your lungs are also positively affected by physical activity. Cardio helps decrease how frequently you have to breathe as exercise ability improves." Makari tried pole dancing and Jazzercise, noting, "I'm learning that you can be both serious and playful in fitness."

Physical Transformations

Makari's V02 max improved from 33.76 to 37.37, reaching "excellent" for her age group. Dr. Van Iterson explains why this matters: "These improvements mean your heart doesn't have to work unnecessarily hard all of the time."

Mental Breakthroughs

"Throughout this challenge, there have definitely been minutes, hours, and days where I felt like garbage," Makari shares, "but I've just been reminding myself how lucky I am to have a fully functioning heart and body that enables me to do all of this."

RELATED: 12 Safe Yoga Poses That Make Bones Stronger After 50

Getting Started

The key to sustainable cardio isn't forcing yourself into a rigid routine. As Makari discovered, and experts confirm, success comes from finding activities you enjoy. Dr. Van Iterson recommends "getting in a 30-minute workout five or more days a week that raises your heart rate for the duration of the activity." Start small, stay consistent, and remember that every movement counts toward better health. And if you enjoyed this article, take advantage of these31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

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Fitness & Workouts

This Coach Stopped Running and Lost Her Puffy Face With 30-Minute Workouts

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Leah Groth
By Leah GrothNov 08, 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.

Do you feel like your face is “puffier” and “fluffier” than it used to be? There might be a reason for that, according to one expert. Katie Hardage Penland is a fitness coach who helps people “workout smarter, not harder.” In a new social media post, she discusses how she depuffed and defluffed her face. “40+ Ladies. I realize I was not overweight by definition in my before picture, and that’s not what this post is about. I had hit my 40s and noticed I started to feel puffier/fluffier,” she writes in the Instagram post.

Running Was Leaving Her with Inflammation

“What once worked for me (running) was actually making me feel worse. I could feel it: in my face, arms, tummy…Long story short, I had to make changes. Here are three that made a huge difference,” she writes at the start of the post.

She Swapped Running for Walking

The first thing she did was swapped running for walking. “Now, my runner people don’t freak out…running obviously has great benefits, but losing fat and toning up is not one of them. I’ve been an avid runner my whole life. If you are excessively running and feeling bad, that’s a sign you need to reevaluate what’s happening to your body,” she writes.

She Focused on Macros Over Calories

Next, she focused on macros, not calories. “Nutrition is important for any age, but especially for midlife mommas! Our bodies are naturally losing muscle as we age, so fueling ourselves with the right macro split can make all the difference!” she writes in the post.

She Incorporated Strength Training

Finally, she incorporated three strength training days a week. “Remember what I just said about us losing muscle as we age?! That’s a BIG problem if you aren’t focused on building it. Muscle burns more calories than fat. It’s more metabolically active than fat tissue, so it burns more calories…not just during a workout but way after, too…like while you’re watching Netflix. If you stop focusing on calories burned in your one treadmill sweat session and start focusing on building some muscle so you can burn more all day, you would see a BIG change in that extra fluff!” she writes.

RELATED:I Lost 32 Pounds of Fat and Shaved 10 Inches Off My Waist with These 8 Tips

She Used to Spend “Hours” at the Gym

In another post she elaborates on how she changed her approach to fitness. “I used to hit the gym for hours on the daily. I would hop on the treadmill, run some miles, piddle around the weight section for a bit, and then throw in some abs or stretches at the end. The problem I had?! NOTHING CHANGED! I was working out so hard, but seeing no positive change for it,” she says.

Her Approach Didn’t Work

“I knew nutrition played a part in that so I counted/restricted calories and started to GAIN weight (and I don’t mean muscle)! I knew something wasn’t right. For the amount of effort I was putting in, the reward should be much better. ‼️Fast forward to now…I learned how to pair my workouts WITH macros and it changed it all for me‼️” she continued.

She Focuses on Progressive Overload

“I follow 30-minute workouts that focus on a progressive overload format. I pair these with the RIGHT macros for my age and body’s needs! This helped balance my hormones, improved my cortisol levels, increased my energy, and improved my sleep…which all resulted in burning crazy fat and building muscle!” she says.

She Pairs Short HIIT Workouts with Lower Carb Days

Here is an example. “I pair a short, HIIT workout with a lower carb day. Your body’s number one preferred source of energy comes from carbs. When you don’t have those to pull from it dips into your fat stores instead! Pair that with a fat-burning workout like HIIT, and watch what happens,” she says.

RELATED:Weight Loss Coach Shares 4 Natural Ways She Lost 12 Pounds After Having Kids

She Pairs Higher Carb Days with 30 Minute Strength Training Workouts

“On the flip side, I pair my higher carb days with 30-minute strength training workouts…to have the energy, to build the muscle which helps burn more fat all day. If you’re not seeing the change you want to see, try this method!” she says. “Work smarter, not harder!” And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

I Lost 60 Pounds After Realizing These Biggest Weight Loss Mistakes

kikivirk
kikivirk/TikTok
Leah Groth
By Leah GrothJun 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 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.

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success.

She Says Doing High Intensity Workouts Were a “Huge Mistake”

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video.

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says.

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued.

Her Fat Began to “Melt Off” When She Started Strength Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.

Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT Workout

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

An Expert Weighs In

Kendra_Gamblehitfitnesstraining/Instagram

“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts.

Fitness & Workouts

She Did Cardio Every Day for 30 Days and Her Doctor Was Shocked by the Results

Makari_Espe4
Copyright Makari Espe/YouTube
Christopher Roback
By Christopher RobackOct 23, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

We all know the feeling: sitting at our desks, knowing we should exercise more, but struggling to start. When wellness influencerMakari Espe realized she wasn't meeting the recommended 2.5 hours of weekly cardio, she decided to document a 30-day cardio challenge. Her journey, combined with expert insights, reveals surprising benefits that might inspire your own fitness transformation.

Understanding Cardio

Dr. Erik Van Iterson from Cleveland Clinic explains, "Cardio involves intentionally coordinated physical activities that raise your heart rate for an extended period." It's not just about heart health – cardio has profound effects on your entire body.

"Not only can regular cardio exercise lead to a decrease in your resting blood pressure and heart rate, but these basic changes can also mean your heart doesn't have to work unnecessarily hard all of the time," Dr. Van Iterson notes.

RELATED: 5 Quick Fat-Burning Tricks This Natural Bodybuilder Swears By

Setting Up for Success

Makari designed her challenge around scientific guidelines: 300 minutes of moderate cardio, 75 minutes of vigorous cardio, 60 minutes of weights, and one stretching session weekly.

The American Heart Association's recommendation of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise spread across the week

Starting Strong

"A health professor once asked my class what the best form of exercise is," Makari says in her post. "The professor said everyone was both right and wrong because the best workout is one that a given individual enjoys and is excited to do often."

This aligns with Dr. Van Iterson's findings that cardio "combats depression, improves your self-esteem and releases tension-fighting hormones like serotonin, dopamine and norepinephrine."

Week 1: Discovering New Activities

The first week included various activities, from stairs to water aerobics. "Water aerobics was awesome. The resistance from the water is so good on your joints, and it's inexpensive," Makari reveals.

Dr. Van Iterson suggests that beginners "try getting started with three, 10-minute workouts, five or more days a week," making activities like water aerobics an excellent starting point.

Week 2: Building Mental Resilience

During week two, Makari expanded her routine to include spin classes, paintball, and dance lessons. "I think this is the most nervous I've ever been for an activity in my entire life, but everyone was so nice," she admits. This variety not only maintains interest but also supports brain health – research shows cardio can improve memory and thinking ability while reducing dementia risk.

RELATED: Woman Drops 3 Dress Sizes in Her 40s By Eating These 10 High Protein Meals

Week 3: Breathing Better, Moving Better

By week three, Makari noticed improved stamina. This aligns with Dr. Van Iterson's observations about lung health: "Your lungs are also positively affected by physical activity. Cardio helps decrease how frequently you have to breathe as exercise ability improves." Makari tried pole dancing and Jazzercise, noting, "I'm learning that you can be both serious and playful in fitness."

Physical Transformations

Makari's V02 max improved from 33.76 to 37.37, reaching "excellent" for her age group. Dr. Van Iterson explains why this matters: "These improvements mean your heart doesn't have to work unnecessarily hard all of the time."

Mental Breakthroughs

"Throughout this challenge, there have definitely been minutes, hours, and days where I felt like garbage," Makari shares, "but I've just been reminding myself how lucky I am to have a fully functioning heart and body that enables me to do all of this."

RELATED: 12 Safe Yoga Poses That Make Bones Stronger After 50

Getting Started

The key to sustainable cardio isn't forcing yourself into a rigid routine. As Makari discovered, and experts confirm, success comes from finding activities you enjoy. Dr. Van Iterson recommends "getting in a 30-minute workout five or more days a week that raises your heart rate for the duration of the activity." Start small, stay consistent, and remember that every movement counts toward better health. And if you enjoyed this article, take advantage of these31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

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Copyright Slim Sadie Coaching/YouTube
Leah Groth
By Leah GrothNov 12, 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:
✓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.

Have you been trying to lose weight but been unsuccessful? Sadie Chartrand of Slim Sadie Coaching is a weight loss coach, military spouse, MO, and Registered Nurse (RN) who “helps women who have been battling their bodies and struggling with their weight for their entire lives” get into shape. In a new viral YouTube video, she reveals how she did it. “This is how I lost 80 pounds in just five months,” she says at the start of the clip. “My only hope is to help you all lose weight based on my own experiences.”

She Was “So Heavy” That She Thought She Had a “Disease or Disorder”

“Two weeks before December 13th, 2017, I had decided at some point that the reason that I was so heavy had to be because of some kind of disease or disorder. So I went to the doctor, and I told myself when I went into the doctor's office if all of my results came back negative, I had to lose weight. I have no more excuses. This was December 13th, 2017. I went into the office, and she read my results back to me. Everything was totally normal,” she says in her post.

She Went to a Doctor and Had Her BMR Calculated

“I stuck to my promise to myself, so I asked this doctor to help me lose weight. The first thing that she did was body composition. From that, she showed me what my BMR was, which was basal metabolic rate. And then she explained to me that to lose weight, I needed to eat about 1,157 calories a day, no more than that,” she continued.

RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

She Amped Up Her Protein Intake

She is also excited about her protein intake. “She wanted to make sure that I really increased my protein. So I ate one gram of protein per pound of skeletal muscle that I had, which was about 75 grams of protein per day,” she continues.

She Cut Carbs

She also stopped eating carbs. “At the time, she really cut my carbs out. So I was only eating less than 20 net carbs per day, less than 50 total carbs per day,” she says.

Here Is What She Ate in a Day

She was eating a protein shake for breakfast and a protein shake for lunch. “And these are Premier Protein shakes, pre-made,” she says. “For dinner, I was having four ounces of meat and two cups of vegetables.”

RELATED:Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Walking Was Also Key

And, she got her steps in. “As for exercise, all I did was walk,” she says. 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.

She Lost Weight Fast

When she went in for her two-week checkup “and just to check in to see how things were going,” she learned she had lost 14.7 pounds in just two weeks. “At first, I was so excited, and then everyone said, ‘It's water weight. It's going to come back. Don't get yourself all excited about this.’

She Went on to Lose 80 Pounds in 5 Months

“It never came back. And I continued to lose weight. At the end of the first month. I had lost basically 25 pounds in one month, which was my goal. I just barely miss it by a few ounces. But basically, it was 25 pounds. About two months into my journey, I had lost 40 pounds. And at the end of five months, I had lost 75 pounds. So that's why I say I lost 80 pounds in five months.”

She Gained Some of It Back

Unfortunately, she ended up gaining back 40 of those 80 pounds within a few months. “I got back into it, and I committed again. I lost all of the weight again by May of 2019. Her lowest weight was 180, and she admits that she is now 223.

RELATED:Nutrition Expert Reveals 2 Natural Alternatives to Expensive Weight Loss Drugs

She Is Now Back on Track and Using These Tips

“I am embarrassed, I'm disappointed. But the most important thing that I have to keep reminding myself is that I've done this not once but twice before. I know how to do this, and I can do it. It's just a matter of convincing myself each and every day to do this. It's been a lot, but it's also been absolutely life-changing for me, and I was really missing out on life. So my motto is losing weight and gaining life.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Woman Lost 13 Pounds at 40 By Completely Changing 3 Exercise Habits

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Copyright levelup_erica/Instagram
Leah Groth
By Leah GrothOct 26, 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:
✓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.

Erica Lynn is a weight loss coach and social media influencer whose mission is “helping women 40+ shed body fat.” In a recent Instagram post, she reveals that making five changes to her diet and exercise approach were pivotal in her weight loss journey. In fact, she went on to lose 13 pounds and cut her body fat in half after she made them.

She Started Doing Less Cardio

Doing “less cardio” helped Erica lose weight. “I spent my decades doing cardio for the calorie burn. I would be so proud of the 400+ calories I burned. Does that sound familiar? What I didn’t realize is that calories burned are a bunch of BS. The more cardio I did, the more my body adapted/got conditioned, the less I burned,” she says in the post.

She Amped Up Her Strength Training

She also did more strength training. “Calories burned during lifting are typically lower than cardio sessions. This is what confused me: why the hell would I spend 30 min lifting when I can burn 2x doing cardio in the same amount of time? Here’s why: cardio only burns calories at the moment, while lifting heavy shit burns calories for hours afterward. Plus, the difference between adapting to cardio (see above) & adapting to lifting is that you grow in strength and muscle size with strength training,” she writes.

RELATED: I'm a Nutritionist and Banned These 4 Harmful Food Additives From My Kitchen

She Ate More Protein

Amping up her protein intake was also pivotal. “When I started making protein the star of my plate, I started losing inches and not just weight. This is when the definition of my muscle began to show back in 2017 when I started this current fitness journey,” she writes.

Walking

She also started getting her steps in. “I used to think walking was a waste of time. I would rather do cardio to burn more calories. I was so focused on how many calories I burned vs. making sure I was moving throughout the day. Then I learned that Non-Exercise Activity Thermogenesis (NEAT) actually accounts for DOUBLE the calories burned/day compared to Exercise Activity! All those 2x/day training & hours spent in the gym weren’t adding up like I thought,” she writes.

80/20 Rule

Erica claims that following an 80/20 lifestyle is key. “I’m going to admit to you – I am a Type-A perfectionist. Why do you think I have the Level Up nickname?? I am extra with everything and can’t just do anything half-measured. However, after decades of fad diets, I’ve learned that I will NEVER be successful at SUSTAINING any results if I have to restrict foods forever. I eat 80% wholesome, clean, minimally processed, lean foods. The other 20%? Whatever the hell I want because life is too short! Through tracking macros, I’ve learned how to fit these “fun” foods into my day & developed habits to keep them under control so I don’t eat the whole bag of Doritos,” she writes.

RELATED: This Woman Lost 15 Pounds in 90 Days After She Started Eating These 4 Foods Every Day

Steps She Took to Lose Weight: Ignited Her Metabolism

In another post, she reveals the three steps she took to help her lose weight. The first was igniting her metabolism. “Learning you can’t lose weight by chronic under-eating was the most valuable lesson,” she says. Restoring my metabolism to burn more calories & maintain my weight set me up for success when I eventually dieted.”

Enjoyed Food Freedom

She also enjoyed food freedom. “Restricting food didn’t get me anywhere except binging on the foods I restricted,” she writes. “Learning to eat a balanced diet in the right macro portions while staying within my daily targets was key to breaking free from restricting & binging.”

RELATED: This Doctor Added 40 Grams of Carbs Daily and Transformed Her Energy Levels in One Week

Maximizing Workouts

It’s about quality, not quantity, when it comes to exercise, says Erica. “Boy, oh boy, was I wrong here! Too much cardio & just way too much exercise in general didn’t get me results and put me under extreme stress,” she says. “These days, my priority is strength training with a sprinkle of cardio every week. Oh… and I made getting my steps in a priority over both the above!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 50 Pounds in Her 50s with These 6 “Silly” Weight Loss Hacks

Amy Lynn amylynn.fit
Copyright amylynn.fit/Instagram
Leah Suzanne
By Leah SuzanneApr 17, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you trying to lose weight fast? According to one expert, some unexpected habits can help you accelerate fat loss. Amy Lynn is a fat loss coach who has lost over 50 pounds in menopause and helps other women do the same. In a new social media post, she reveals some outside-the-box habits that enabled her to lose weight in her fifties. “These ‘silly’ little hacks might sound random... but they work. Like, actually move-the-scale work. Here’s why each one helps with fat loss — especially if you’re over 40 and your hormones are giving drama,” she writes.

Add Sea Salt to Your Water

Her first hack is to add sea salt to your water. According to Lynn, it “helps with hydration, adrenal support & electrolyte balance. “If you’re chronically tired and craving salty snacks, this is for you.”

Go to Failure in Your Final Set

During your workouts, use your last set as an opportunity to go to failure. “Going to failure in your final set helps build muscle (hello metabolism support) and signals your body to burn fat, not muscle,” she says.

Eat a Raw Carrot Every Day

Eat a “raw carrot a day,” she said. The veggie “helps detox excess estrogen (which is often a hidden reason for stubborn belly fat & mood swings).”

Take a Walk in Nature

She also recommends taking walks in nature. “Lowers cortisol, improves insulin sensitivity, and helps with cravings. Bonus points if you leave your phone at home,” she writes.

Take a Shot of Apple Cider Vinegar Before Meals

Next, take a shot of apple cider vinegar before meals. According to Lynne, it “supports blood sugar control and digestion. Less crashing, less snacking,” she says.

Do Deep Breathing Exercises

Her last “silly” hack is deep breathing, “literally turns off your stress response and lowers cortisol. And since cortisol is the belly fat storing hormone this is a great hack!” she writes.

Bottom Line: Habit Stack

Her Bottom line? Habit stacking these six things will result in big results. “None of these are magic. But stacked together? They’re sneaky powerful.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Fat-Burning Snacks to Eat After 60

Karen Trasatti fitnutfitness
Copyright fitnutfitness/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 17, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you trying to lose weight after 60 but unsure what to eat? Fueling your body with protein and healthy fat filled snacks is what one expert recommends. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. “5 Go-To Snacks That Keep Me Fit and Lean at 61,” she captioned the video. “Finding snacks that fuel my body, satisfy cravings, and support my fitness goals is key to staying fit and lean at 61. Here are five of my favorite snacks that I eat on repeat,” she says.

Hard-Boiled Eggs + Veggies

Her first snack? Hard-boiled eggs with veggies. “A classic combo! Hard-boiled eggs are a perfect protein source, and I pair them with crunchy veggies like carrot sticks, celery, or cucumber for fiber and volume,” she writes.

Nut Butter + Apple Slices

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Snack two is apple slices with nut butter. “For a sweet, satisfying snack, I slice up an apple and pair it with almond or cashew butter. It’s loaded with fiber, healthy fats, and just the right amount of natural sugar for an energy boost,” she writes.

Roasted Chickpeas

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.​Roasted ChickpeasShutterstock

She also loves roasted chickpeas. “Crunchy and full of plant-based protein, roasted chickpeas are my go-to when I want something savory. I season them with paprika, garlic, or chili powder before roasting,” she says.

Avocado + Rice Cakes

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Another unique combo? Avocado and rice cakes. “A gluten-free rice cake topped with creamy avocado, a sprinkle of sea salt, and maybe a dash of chili flakes hits the spot every time. It’s satisfying and packed with healthy fats to keep me full,” she says.

Homemade Protein Bars

Homemade Energy Bar, Banana, Nut, Peanut Butter, Oatmeal, Protein Bars

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She also loves homemade protein bars. “I make my own protein bars with a mix of gluten-free oats, almond butter, protein powder, and a little maple syrup. They’re perfect for a grab-and-go snack,” she writes.

Bottom Line

The bottom line as to why these foods work? “These snacks are simple, nutrient-dense, and keep me energized for my workouts, work, and everything in between,” she writes. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

5 Foods You Think Are High Protein…But Aren't

keith ozment fit coaching
Copyright keithozment.fitcoaching/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 17, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you eating healthy and amping up your protein intake but still can’t lose weight? One expert points out that you might think you are eating high-protein foods when you actually aren’t. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new post he goes over “protein math” and reveals 5 foods you think are high protein but actually aren’t.

“First… let’s clarify what the baseline is for something to be considered high protein. Let’s learn protein math! High protein means there are around 10g of protein for every 100 calories. For example: If the food you are eating has 19-20g of protein and around 200 calories, that’s a winner!” he says. Here are 5 foods that often get labeled as high protein, but actually aren’t.

Peanut Butter

“Peanut butter is my weakness but l’m sorry to say that it is a fat bomb that happens to have a little bit of protein,” Ozment reveals. “A serving of pb is about 190 calories with only 7g of protein. Truly measure out a serving of peanut butter. It’s very depressing.”

Eggs

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Most people think eggs are a good source of protein, but they aren’t. “On the surface, eggs are essentially high protein. The problem is when people ONLY eat 2 eggs for breakfast. 2 large eggs are only 12g of protein. You need about 20g more to make a solid breakfast,” he says. “Add liquid egg whites or have some turkey sausage along with those 2 eggs to get the total protein up to a minimum of 30 grams.”

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

Nuts “of any kind,” aren’t a good source of protein. “Just like the peanut butter, basically any kind of nut will be a fat serving that happens to have some protein. Nuts are great. Amazing vitamins and minerals, some fiber, healthy fats...just watch the portion sizes and DONT use them as your protein source,” Ozment explains.

Regular Yogurt

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Regular yogurt is not going to cut it for protein. “I’m not talking non fat Greek yogurt...l mean regular, plain old yogurt,” Ozemet says. “A serving of Dannon strawberry yogurt is 160 calories with 5g of protein. Compare that to strawberry Oikos Triple Zero Greek yogurt at 90 calories with 15g of protein. No comparison!”

Protein bars

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“Protein bars can be super convenient to get in some protein but most don’t have the best protein to calorie ratio,” says Ozment. “Be sure it passes the protein math that I mentioned at the beginning of this post!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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