Skip to content
Nutrition & Diet
✓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.

4 Signs You're Burning Muscle Not Fat, Says Nutrition Expert

You might not be eating enough to firm up.

Leah Groth
By Leah GrothMar 26, 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:
Sarah Bouchard fedandfreewithsarahb
​What to Do Instead
Copyright fedandfreewithsarahb/Instagram
Leah Groth
By Leah GrothMar 26, 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:
Nutrition & Diet

Are you trying to get toned by sticking to a calorie deficit but aren’t getting the desired results? You might not be eating enough. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. “4 signs your calories are too low to get that ‘toned’ look you want,” she writes.

“If you’re eating less but not seeing the ‘toned’ lean look you want… It’s not ‘fat-storage mode’. The body doesn’t store fat in a calorie deficit, if that were true nobody would die of starvation. However, eating 1200-1400 cals a day will not get you the “toned” body you want, for a number of reasons,” she writes.

1. You’re Always Hungry and Never Satisfied

The first sign is that you are always hungry “and never feel satisfied,” she writes. “Not just cravings, but a constant ‘never full’ feeling? That’s your body screaming for fuel. Chronic under-eating = low satiety = high urge to overeat later.”

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

2. You Are Losing Weight, But Don’t Look Leaner

The second sign is that you’re losing weight but don’t look any leaner. That “skinny but soft” look? “It’s often a sign you’re losing muscle along with fat—because your body doesn’t have enough energy or protein to build and preserve lean tissue,” she says.

3. You’re Constantly Exhausted

The third sign? “You’re constantly exhausted—even after 8 hours of sleep,” she writes. “When your calories are too low, your body downregulates energy output. You might feel too tired for workouts, walks, or even your usual day-to-day activity.”

4. Your NEAT Decreses

The final sign is a reduction of NEAT (non-exercise activity thermogenesis). “This is a direct side effect of extreme calorie reduction which makes your body move less in order to preserve energy,” she says.

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

What Most Women Get Wrong

She goes on to discuss what most women get wrong. “They try to get lean by slashing calories and doing tons of cardio, and want to get there in a hurry. But body recomp (building muscle and losing fat simultaneously) takes time!” she says. “Getting toned” means “building muscle, not starving yourself,” she adds.

What You Need to Do

She explains what you need:

  • Enough calories to fuel performance and recovery
  • High protein (to maintain/build muscle and increase satiety)
  • Fiber-rich carbs and fats for hormones, digestion, and energy
  • More movement, not less—like increasing your daily steps.

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

Eat Smarter

“Eat smarter, not less. Higher food quality, more protein and fiber, consistent strength training, and walking more each day = the real ‘secret’ to looking lean and toned,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

sustainable-weight-lossfat-loss

More For You

Nutrition & Diet

4 Signs You're Burning Muscle Not Fat

Sarah Bouchard fedandfreewithsarahb
​What to Do Instead
Copyright fedandfreewithsarahb/Instagram
Leah Groth
By Leah GrothMar 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to get toned by sticking to a calorie deficit but aren’t getting the desired results? You might not be eating enough. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. “4 signs your calories are too low to get that ‘toned’ look you want,” she writes.

“If you’re eating less but not seeing the ‘toned’ lean look you want… It’s not ‘fat-storage mode’. The body doesn’t store fat in a calorie deficit, if that were true nobody would die of starvation. However, eating 1200-1400 cals a day will not get you the “toned” body you want, for a number of reasons,” she writes.

1. You’re Always Hungry and Never Satisfied

The first sign is that you are always hungry “and never feel satisfied,” she writes. “Not just cravings, but a constant ‘never full’ feeling? That’s your body screaming for fuel. Chronic under-eating = low satiety = high urge to overeat later.”

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

2. You Are Losing Weight, But Don’t Look Leaner

The second sign is that you’re losing weight but don’t look any leaner. That “skinny but soft” look? “It’s often a sign you’re losing muscle along with fat—because your body doesn’t have enough energy or protein to build and preserve lean tissue,” she says.

3. You’re Constantly Exhausted

The third sign? “You’re constantly exhausted—even after 8 hours of sleep,” she writes. “When your calories are too low, your body downregulates energy output. You might feel too tired for workouts, walks, or even your usual day-to-day activity.”

4. Your NEAT Decreses

The final sign is a reduction of NEAT (non-exercise activity thermogenesis). “This is a direct side effect of extreme calorie reduction which makes your body move less in order to preserve energy,” she says.

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

What Most Women Get Wrong

She goes on to discuss what most women get wrong. “They try to get lean by slashing calories and doing tons of cardio, and want to get there in a hurry. But body recomp (building muscle and losing fat simultaneously) takes time!” she says. “Getting toned” means “building muscle, not starving yourself,” she adds.

What You Need to Do

She explains what you need:

  • Enough calories to fuel performance and recovery
  • High protein (to maintain/build muscle and increase satiety)
  • Fiber-rich carbs and fats for hormones, digestion, and energy
  • More movement, not less—like increasing your daily steps.

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

Eat Smarter

“Eat smarter, not less. Higher food quality, more protein and fiber, consistent strength training, and walking more each day = the real ‘secret’ to looking lean and toned,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Signs Your Body Is Actually Burning Fat

Doctor Reveals 7 Real Signs Your Body Is Actually Burning Fat
Copyright Jenny Le/YoTube/Shutterstoc
Christopher Roback
By Christopher RobackJan 15, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Trying to figure out if your diet is actually working? You're not alone. While the scale might show lower numbers, that doesn't always mean you're losing fat. Dr. Jenny Le, a Family Medicine Physician and fitness enthusiast with over 110,000 YouTube subscribers, has helped countless patients identify true fat loss. Through her medical practice and personal experience as a doctor mom, she reveals the real signs your body is burning fat, not just losing water weight or precious muscle.

Your Body Composition Is Changing Despite the Scale

The first sign of real fat loss isn't just about numbers on the scale. "You are going to lose weight, but you don't want to look skinny fat," Dr. Le explains to her patients. When you're losing fat while maintaining muscle, your body becomes more toned and firm, even if the scale doesn't show dramatic changes. This is what we want - a transformation in body composition, not just weight loss.

You're Maintaining Strength in Your Workouts

One clear sign of successful fat loss is maintaining your strength during workouts. "Just because your calories decrease does not mean that your intensity at the gym should also decrease," Dr. Le emphasizes. When you can maintain your training intensity while eating less, it's a strong indicator that your body is preserving muscle and primarily burning fat for fuel.

Your Hunger Isn't Out of Control

Sustainable fat loss comes with manageable hunger levels. "When people have a larger higher protein breakfast, they tend to feel more full and choose to eat less throughout the day," Dr. Le shares from her clinical experience. If you're not experiencing extreme hunger or binge eating episodes, it's a good sign your body is adapting to fat burning.

RELATED: Trainer Reveals 5 Changes That Make Weight Loss Progress 10x Faster

Your Energy Levels Are Stable

Proper fat loss shouldn't leave you exhausted. In fact, when you're burning fat effectively, your energy levels remain relatively stable. "If you're really tired, if you can't sleep, if you're really anxious, if you are angry all the time, there's lots of different signs that your body is telling you, 'Hey, I'm over this,'" Dr. Le warns. Stable energy is a positive sign of healthy fat loss.

You're Hitting Your Protein Goals

A key indicator of effective fat loss is consistently meeting your protein targets. "Anywhere from 0.8 to one grams per pound of lean body mass is a good starting point," Dr. Le recommends. When you're hitting these numbers while in a calorie deficit, you're supporting muscle preservation and healthy fat loss.

Your Clothes Fit Differently

While a scale measures overall weight, changes in how your clothes fit can reveal fat loss. "You can gain weight very, very, very slowly," Dr. Le explains when discussing body recomposition. Your clothes might feel looser in some areas while fitting better overall, indicating you're losing fat while maintaining or even gaining muscle.

RELATED: Coach Lost 10 Pounds in 2 Months Eating 10 "Practically" Zero-Calorie Foods

Your Metabolism Is Adapting, Not Crashing

Perhaps the most important sign of healthy fat loss is a stable metabolism. "Don't worry, your body adapts. Just as your metabolism adapts going down, your metabolism will adapt going up as well," Dr. Le reassures her patients. When you can gradually increase your calories without immediate weight gain, it's a sign your body has maintained its metabolic health during fat loss.

The key to lasting fat loss isn't just about eating less – it's about eating right and maintaining your body's metabolic machinery. "If you're mainly eating whole foods high in protein, I guarantee you you're not going to gain back all the weight that you've lost," Dr. Le tells her patients. By watching for these seven signs, you can be confident you're losing fat while protecting your hard-earned muscle and metabolic health.

Remember, true fat loss is a gradual process that leaves you feeling stronger, not depleted. Continue resistance training, maintain your protein intake, and pay attention to these signs. Your body will tell you when you're on the right track. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Hidden Signs You Are Actually Burning Fat

Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
Copyright ivana.chapman/Instagram/Shutterstock
By Alek Korab,
Alek Korab
Editor
Alek is a seasoned media leader with 27 years of experience. With a track record of impactful coverage reaching ...
See Full Bio
Follow:
Christopher Roback
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is an exclusive writer for Body Network, where he covers everything from evidence-based weight ...
See Full Bio
Jan 15, 2025
✓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.

Standing in front of the mirror, scrutinizing every inch for signs of progress after weeks of dieting? You're not alone. While the scale might be your go-to measure of success, it doesn't tell the whole story of fat loss. As a Sports Scientist and former international athlete, Ivana Chapman has helped thousands transform their bodies through science-based approaches. Drawing from her expertise in Sports Science, NSCA certification, and experience as both an international karate athlete and Canadian National Natural Bikini Competitor, she reveals the hidden signs that prove your body is actually burning fat. Read on to discover the six definitive indicators that show your weight loss plan is working.

1. Scale Patterns Matter More Than Daily Numbers

The first sign requires looking beyond daily fluctuations. "When we're talking about being in a calorie deficit, we want this to be a fairly long duration to see the right changes," says Ivana in her video post. She emphasizes tracking weight trends over at least three months, noting that normal variations occur due to fluid balance and undigested food. To accurately track progress, she recommends calculating weekly averages rather than focusing on daily numbers.

RELATED: The “10x Protein Trick” That Helps You Lose Fat, Not Muscle

2. Your Measurements Tell the Truth

"The waist to hip ratio can give you an idea of certain risk factors," Ivana explains, highlighting the importance of regular body measurements. While the scale might not budge, changes in your waist, hips, and other key areas can reveal fat loss. She recommends measuring specific areas based on your goals, whether it's your mid-thigh, biceps, or waist circumference.

3. Your Clothes Fit Differently

One of the most reliable indicators of fat loss is how your clothes fit. "You might not see any change in the scale, but you are getting leaner," Ivana points out. Pay particular attention to your waistband and how shirts fit around your midsection. A looser belt notch or more comfortable fit can signal successful fat loss, even when other metrics haven't changed.

RELATED: Coach Reveals 3 Tricks That Helped Her Lose 50 Pounds on GLP-1s

4. Progress Photos Show Visible Changes

"Take some pictures of yourself so you can see where you're at at the beginning," Ivana advises. She recommends capturing front, side, and back views weekly. These visual records often reveal changes that might be hard to notice day-to-day, with notable differences becoming apparent after six weeks of consistent effort.

5. Your Appetite Patterns Shift

A subtle increase in hunger can actually indicate success. "Your body is trying to maintain what we call homeostasis," Ivana explains. When you're in a calorie deficit, your body naturally signals for more food. However, she emphasizes that extreme hunger isn't the goal: "A little bit of hunger here and there is okay, do not go to the extremes where you're ravenous all the time."

6. Your Body Temperature Changes

Some people experience feeling colder, particularly in their extremities, when successfully burning fat. While Ivana notes this isn't universal, it can be one of several indicators that your body is adapting to a calorie deficit.

RELATED: Glucose Expert Reveals Natural Hack That Stops Hunger in 90% of People

Maintain a Sustainable Approach

While these signs are important indicators, Ivana emphasizes the importance of a sustainable approach. "Please be patient," she advises, recommending a minimum three-month perspective on progress. She warns against extreme calorie restrictions, noting that severe deficits can lead to health issues including loss of sex drive, hair loss, and hormonal disruptions.

The Right Way to Track Progress

Success comes from monitoring multiple indicators while maintaining a reasonable calorie deficit. "Aim for a sustainable approach that can keep you healthy while achieving your weight loss goals," Ivana recommends. This means ensuring proper nutrition with adequate protein, vegetables, and fruits while creating a modest calorie deficit you can maintain long-term. And if you enjoyed this article, don't miss I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat

Ann_B_Schulte2
Copyright annbschulte/Instagram
Leah Groth
By Leah GrothNov 01, 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.

Are you having trouble losing weight? Your body might be storing fat, and you don’t even know it. Ann B Schulte is a fat loss coach who works with women over 40 in hopes of “empowering them “to live their most intentional, healthiest & inspired life!” In a recent post she reveals the top three signs that your body is storing fat instead of burning it.

Your Body Is Storing Fat

She starts off by pointing out that everyone’s body is storing fat. “Your body is storing fat! It’s just science,” she writes. “⁣We spend all this time trying to do the right thing- the things we have been taught to be true. But actually, many times, those are the things that sabotage us.” Here are the signs your body is storing fat and what you can do about it. ⁣⁣

Sign 1: You Are Eating Less But Can’t Lose Weight

Black woman eating olivesShutterstock

The first sign is that you are eating less and less, and you can’t lose weight. “You might even be gaining,” she says. What can you do about it? Eat the “adequate amount of food in the right ratios to spike your metabolism⁣⁣⁣,” she recommends.

Sign 2: You Haven’t Made Any Changes But Are Gaining Weight

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

The next sign? “You have changed nothing in the way you eat or workout, and suddenly you are gaining weight,” she writes. “Hormones are a thing as you are getting older. You need to address hormone health and give your body proper nutrition that supports your hormones so they can thrive.”

RELATED:I'm a Fitness Expert: Here's What Really Burns More Fat After 40, Walking or HIIT

Sign 3: You Are Doing Intense Workouts, But Your Belly Fat Won’t Budge

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

The last sign? You are “consistently doing HIIT or intense cardio classes, and your belly fat won’t go away⁣⁣⁣,” she says. Surprisingly, the solution is to do less HIIT cardio. “Too much HIIT causes high cortisol, which causes belly fat. You need muscle-building strength workouts so your body burns fat in its sleep⁣⁣⁣,” she says.

Weight Loss Differs in Your 40s and 50s

Mature woman, break and drinking with water, earphones or music on machine for workout or exercise at gym. Female person with smile for rest, mineral beverage or thirst after training at health clubShutterstock

Ann regularly educates her followers about how weight loss differs as you get older. In another post she explains it “really comes down to 3 simple things.” She adds that it “doesn’t have to be hard” to “lose weight and build muscle in this phase of life.”

Your Body Needs More Food

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

Her first tip? Eat more, not less. “Stop undereating and start eating UP to your body’s needs! Severe calorie restriction is out, people. And just not effective long term. Learning how to fuel your body specifically to its needs will spike your metabolism for you - yes, even in your 40s or 50s,” she says.

Rethink Your Approach to Exercise

Positive mature woman doing aerobics exercises with group of people in dance centerShutterstock

Next, rethink your approach to exercise. “The intense calorie burn workouts are killing you and your cortisol levels, especially as you get older. I know it feels productive, but really, ask yourself if you are getting where you want to go by doing them. Getting strategic and thoughtful about your workouts and lifting heavy weights will give you the body composition changes you have been chasing,” she says.

RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot

Don’t Avoid Carbs

happy young woman preparing tasty snacks at the kitchen table in the morning lightShutterstock

Also, make sure to eat carbs. “If you really want to ramp up fat burn and get that metabolism firing, eat carbs. But choose the right ones and eat them strategically. It will give you energy, your body will love you, and you’ll feel like yourself again,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Mistakes Preventing You From Building Muscle and Burning Fat, Coach Says

Sarah Mackay liftwsarah
Copyright Liftwsarah/YouTube
Christopher Roback
By Christopher RobackApr 10, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Hitting the gym consistently but still fighting stubborn fat? You're not alone. Sarah Mackay knows this struggle all too well. Once a gym-avoider battling an eating disorder, Sarah transformed her life through fitness and now coaches others through similar challenges. "It feels like you're constantly stuck in a loop where you're gaining muscle but not losing fat, so the scale is either staying the same or even going up," Sarah explains in her post. She discovered that body recomposition—building muscle while losing fat simultaneously—requires fixing specific mistakes that sabotage progress. Here's how Sarah finally broke through her plateau.

Mistake 1: Mismatching Diet to Your Experience Level

Your training history should dictate your nutritional approach. "If you're a gym noob or you've been training for up to around two years, you can really get away with eating at maintenance or even in a deficit," Sarah points out. Beginners often make the mistake of "eating big to get big," which leads to unnecessary fat gain. Meanwhile, advanced lifters (5+ years of consistent training) frequently make the opposite mistake. "Unfortunately for you guys, you really can't bulk like you used to," Sarah says. She recommends veterans stick to eating at maintenance or in a slight deficit, losing around 0.7 percent of body weight weekly for optimal recomposition.

RELATED:5 Movement Hacks to Shed Pounds From a Sports Medicine Specialist

Mistake 2: Ignoring Your Starting Body Composition

Sarah found that her body composition dramatically affected her recomposition strategy. "People who start out leaner at around sub 10 body fat for men or sub 20 for women will have a much harder time building muscle and losing fat simultaneously," she explains. This happens because lean individuals have fewer fat reserves to fuel muscle building. Conversely, those with higher body fat percentages have more energy stored and achieve recomposition more readily. "People who are overweight at their baseline have so much more energy reserved," Sarah notes, explaining why they can successfully build muscle in a moderate deficit.

Mistake 3: Neglecting Protein and Food Quality

Even with perfect calories, Sarah discovered her macronutrients were holding her back. "Research has shown that higher protein diets, about 1.2 grams per pound of your body weight, can improve your body composition by reducing fat mass and increasing fat-free mass," she shares. For most people, aiming for around 1 gram of protein per pound of body weight daily maximizes muscle growth while supporting fat loss.

Beyond macros, food quality matters tremendously. "When you consume foods that don't sit well with your body or your digestion, your body becomes inflamed and you hold onto water weight," Sarah reveals from personal experience. This water retention is easily mistaken for stubborn fat. "What has personally helped me is focusing on eating mostly single-ingredient foods, also focusing on getting in enough fiber, around 30 grams every single day," she explains. Sarah learned to pay attention to how different foods affected her energy, digestion, and overall well-being.

Mistake 4: Compromising on Recovery

Surprisingly, Sarah's overtraining was sabotaging her fat loss efforts. "Muscle actually doesn't grow if you're not giving it the time to recover," she cautions. This means both taking 1-2 weekly rest days and prioritizing sleep. "Research has shown that when two groups follow the same calorie deficit but one group sleeps just three hours less each week, both groups lose similar amounts of weight, but in the well-rested group 83% of the weight loss is from fat compared to only 58% in the sleep restricted group," Sarah explains. She aims for at least 7 hours of quality sleep each night to optimize her body's fat-burning potential.

RELATED:The #1 Exercise Every Trainer Recommends for Staying Fit After 50

Mistake 5: Relying Too Heavily on the Scale

During Sarah's recomposition journey, she realized the scale was misleading her. "Despite what nonsense you have been fed from your mum's favourite magazine, weight gain is not just the product of fat gain but also includes muscle gain and water gain too," Sarah points out. She learned to track multiple metrics: progress photos, measurements, how clothes fit, strength gains, and energy levels. "The scale can be used as a great tool in order to see if you're going in the right direction, if you're eating in a deficit or in a surplus, but that is exactly what it is—a tool that should be used in conjunction with other tools," she emphasizes.

Understanding the Timeline

Perhaps the biggest revelation for Sarah was accepting that body recomposition takes considerable time. "Pound for pound, fat is easier to lose than muscle is to gain," she explains. You might be losing fat already but need more muscle development to achieve that toned look. "9 to 12 months is a realistic goal in order to see results using this process," Sarah advises. She embraced the process as a sustainable lifestyle change rather than a quick fix, which finally allowed her to break through plateaus and achieve lasting results.

Progressive Training Is Essential

While fixing nutritional mistakes gets most attention, Sarah discovered that proper training progression remained fundamental. "Track your sets, reps, and weight during each workout and try to increase the weight you're doing or the amount of reps over time," she recommends. Following the same workout routine for 8-12 weeks while focusing on gradually increasing performance gave each muscle group sufficient stimulus to grow while her improved recovery allowed fat loss to continue.

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Listen To Your Body's Signals

Developing body awareness accelerated Sarah's progress significantly. "When you eat something, think to yourself: how do you feel? Are you digesting this food well? Does it give you brain fog?" she suggests. These feedback signals helped her identify which foods supported her goals and which ones caused inflammation or energy crashes. The same principle applied to workout intensity—pushing hard, but recognizing when her body genuinely needed rest proved crucial to breaking through her plateau. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

Walk 10,000 Steps Every Day

Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

Prioritize High-Protein, Nutrient-Dense Foods

Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

Strength Train At Least 3 Times Weekly

Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

Take The Right Supplements

While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

Prioritize Deep Sleep and Recovery

You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

Stay Consistent Without Extreme Dieting

Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

Focus on Compound Exercises and Progressive Overload

When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

Balance Your Macros Without Obsessive Tracking

While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

Create Accountability Through Community

Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months

pretty young smiling woman in stylish sport outfit sportswear skinny strong body healthy fit lifestyle happy enjoying having fun, Calendar, diet, celebrate
Shutterstock
Christopher Roback
By Christopher RobackApr 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.​Not Being Obsessed with Fast ResultsShutterstock

Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

Couple With Dog Walking Along Coastal PathShutterstock

You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

soy cheese tofu diced on a cutting board, basil closeup​Best: Tofu, Tempeh, & QuinoaShutterstock

One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

Happy couple having romantic walk on beach. Space for textShutterstock

Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced diet​2. Prioritize Protein and VegetablesShutterstock

Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

Overweight female is standing on white scales at homeShutterstock

Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.