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5 Habits You Think Are Blasting Belly Fat But Are Doing the Opposite

Your fat loss habits could be counterproductive.

Leah Groth
By Leah GrothMar 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Justin Gichaba justin_gichaba
Copyright justin_gichaba/Instagram
Leah Groth
By Leah GrothMar 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Are you taking all the proper steps to get rid of belly fat, but it doesn’t seem to go anywhere? You could be doing more harm than good. Justin Gichaba is a nutrition coach who helps “busy professionals lose 10lb+ fat & gain muscle,” he writes on his Instagram bio. In a new post, he reveals some habits that he thought were helping him blast belly fat when they were doing the opposite. “5 innocent habits that I never realized made me GAIN belly fat, when I was trying to lose belly fat,” he writes.

Sacrificing Sleep to Exercise

Sacrificing sleep to work out is the first no-no. “Chances are it is making it worse. Not getting enough sleep can lead to increased levels of cortisol, a hormone that is associated with belly fat and make it hard to lose fat when in excess. Also, you will decrease your energy throughout the day making it hard to move and burn calories. Make sure to sleep 7-8 hours a night for optimal fat loss,” he says.

Skipping Meals

Young woman looking into the fridge, feeling hungry at night​Unusual Cravings and HungerShutterstock

Skipping meals is another counterproductive habit. “Skipping meals made me binge eat WAY more. I thought by skipping a meal I would eat less calories, but I ended up eating more in the few meals I had to compensate,” he says. “I also was much less adherent to the diet. All in all, it lead to me not losing fat and an impossible diet to stick too for me.”

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

Restricting Food Groups

White,Bread,Is,Bread,Made,From,Wheat,Flour.,Soft,BreadShutterstock

Restricting food groups is not a good idea. “At one point in time, I thought a lot of different carbs were bad. I stayed away from bread, oatmeal, and everything else the carnivore and keto people tell you to never eat,” he explains. “This just made my diet much easier to stick with, leading me to randomly binge eat and end up losing no weight at all. Soon after, I learned that most carbs that are not ultra-processed are just fine for most people and ate more carbs again. When I could include the foods I loved, I then started to lose weight.”

Skipping Dessert

Sweet temptation. Eating delicious creamy dessert.Shutterstock

Don’t skip dessert. “I will NEVER skip dessert again. Dessert is something I was far too accustomed to, so skipping it would give me crazy cravings making it hard to stick with my diet,” he writes. “Once I allowed myself to eat the occasional ice cream or other sweets, it made it much easier to stick with my diet. I also started making yogurt parfaits every night which were extremely healthy but still satisfied my sweet tooth with the dark chocolate.”

Cutting Too Many Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

The final mistake is cutting too many calories. “Cutting close to 1,000 calories was a terrible idea. It made me extremely sluggish, move less, and didn’t speed up my weight loss,” he writes. “Instead, you should try cutting only 300-500 calories at a time. This is much more sustainable in the short and long-term as it combats extreme hunger and the possibility of your metabolism adapting and slowing down.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Nutrition & Diet

5 Habits Sabotaging Belly Fat Loss

Justin Gichaba justin_gichaba
Copyright justin_gichaba/Instagram
Leah Groth
By Leah GrothMar 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

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

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

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

Are you taking all the proper steps to get rid of belly fat, but it doesn’t seem to go anywhere? You could be doing more harm than good. Justin Gichaba is a nutrition coach who helps “busy professionals lose 10lb+ fat & gain muscle,” he writes on his Instagram bio. In a new post, he reveals some habits that he thought were helping him blast belly fat when they were doing the opposite. “5 innocent habits that I never realized made me GAIN belly fat, when I was trying to lose belly fat,” he writes.

Sacrificing Sleep to Exercise

Sacrificing sleep to work out is the first no-no. “Chances are it is making it worse. Not getting enough sleep can lead to increased levels of cortisol, a hormone that is associated with belly fat and make it hard to lose fat when in excess. Also, you will decrease your energy throughout the day making it hard to move and burn calories. Make sure to sleep 7-8 hours a night for optimal fat loss,” he says.

Skipping Meals

Young woman looking into the fridge, feeling hungry at night​Unusual Cravings and HungerShutterstock

Skipping meals is another counterproductive habit. “Skipping meals made me binge eat WAY more. I thought by skipping a meal I would eat less calories, but I ended up eating more in the few meals I had to compensate,” he says. “I also was much less adherent to the diet. All in all, it lead to me not losing fat and an impossible diet to stick too for me.”

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

Restricting Food Groups

White,Bread,Is,Bread,Made,From,Wheat,Flour.,Soft,BreadShutterstock

Restricting food groups is not a good idea. “At one point in time, I thought a lot of different carbs were bad. I stayed away from bread, oatmeal, and everything else the carnivore and keto people tell you to never eat,” he explains. “This just made my diet much easier to stick with, leading me to randomly binge eat and end up losing no weight at all. Soon after, I learned that most carbs that are not ultra-processed are just fine for most people and ate more carbs again. When I could include the foods I loved, I then started to lose weight.”

Skipping Dessert

Sweet temptation. Eating delicious creamy dessert.Shutterstock

Don’t skip dessert. “I will NEVER skip dessert again. Dessert is something I was far too accustomed to, so skipping it would give me crazy cravings making it hard to stick with my diet,” he writes. “Once I allowed myself to eat the occasional ice cream or other sweets, it made it much easier to stick with my diet. I also started making yogurt parfaits every night which were extremely healthy but still satisfied my sweet tooth with the dark chocolate.”

Cutting Too Many Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

The final mistake is cutting too many calories. “Cutting close to 1,000 calories was a terrible idea. It made me extremely sluggish, move less, and didn’t speed up my weight loss,” he writes. “Instead, you should try cutting only 300-500 calories at a time. This is much more sustainable in the short and long-term as it combats extreme hunger and the possibility of your metabolism adapting and slowing down.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

4 Things Keeping You From Losing Extra Belly Fat

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jennaaaamariee/Instagram
Leah Groth
By Leah GrothApr 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you struggling to lose belly fat – despite dieting and exercising? You might be making some major mistakes, claims one expert. Fitness influencer and online coach Jenna Rizzo helps women get in shape the natural way – via diet and exercise. “If you are doing 1,000,001 different ab exercises and a ton of diets, and no matter what you do, you cannot lose that extra fat around your stomach, this is probably why,” she says at the start of the TikTok clip. “Because I've done this so long, I've gotten pretty good at figuring out why somebody's plan's not working for them, and most of the time it comes down to one of three things,” she continues. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

You Think You Are Eating Healthy, But the Food Has “Sneaky” Calories

Fresh,Berry,Smoothies,On,Mason,Jars,,protein, shakeShutterstock

“Number one, you're eating foods that you think are healthy but have a lot of sneaky calories in them,” Rizzo says. “Some examples of this would be smoothies, acai bowls, nuts, granolas, dried fruit cereals, some keto products.” She explains that they aren’t necessarily “bad” food, “they're just very high in calories, which makes it really easy to overeat them,” she says.

We know that when we wanna lose weight, we wanna be eating in a calorie deficit, which means we're eating less than a day than what our body's burning.”

You Are Cheating on the Weekends

Jenna_Rizzo_jennaaaamariee10jennaaaamariee/TikTok

“Number two, you could be a weekend warrior,” she says. “Have you ever been perfectly good on your diet all week and by the time Friday rolls around, you have that glass of wine and you say, I earned this, and the next day you go out to brunch, then dinner, then more alcohol? And I know you could also be thinking, Jenna, I really don't eat that bad over the weekend, but you could be eating just enough to keep you from losing weight.”

She used to do this, until she “stuck to a plan for two weekends in a row and lost five pounds,” she continues. “That humbled me a lot. And if you're really fighting with the feeling of having to go absolutely crazy every time the weekend rolls around, this is typically a sign that your diet's a little bit too restrictive throughout the week.”

You Are Underestimating Calories

Jenna_Rizzo_jennaaaamariee9_a71a6djennaaaamariee/TikTok

“And number three, you're underestimating the amount of calories you're truly eating,” says Rizzo. “But eyeballing serving sizes can be really hard. This is why I usually suggest measuring out portion sizes just for the first little bit to pick up on things really fast, and it makes eyeballing stuff a lot easier and way more accurate.”

Collingwood Agrees

tara_collingwooddietdivatara/Instagram

Collingwood agrees. “I have seen people undo 6 days of eating well with one ‘cheat meal’ and of course a whole ‘cheat day.”’ It’s OK to indulge a little bit but don’t go so overboard that you have to spend days making up for it. I would rather you indulge in small amounts of treats more frequently throughout the week so you don’t feel a need to go crazy on the weekends,” she says.

She also agrees that unless you are reading labels and paying close attention it is easy to eat foods that appear to be “healthy” but are actually quite high in calories, “especially foods that have a lot of sugar like these listed (except for the keto which can be very high in calories because of the high fat content),” she adds. “This is a huge problem for a lot of people. Even dietitians tend to underestimate what they are eating and we are supposed to be the experts! If you need to weigh and measure foods to ensure the right portion for a few days it might help to really understand what 4 ounces of meat or 1/2 cup of rice looks like on your plate.”

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

Also, You Could Be Too Sedentary

Woman walking barefoot at home, closeup. Floor heating conceptShutterstock

“Another thing would be metabolism taking a nose dive because you are sitting too much throughout the day,” adds Collingwood. “Even if you are exercising, if you sit all day long you are telling your body to conserve.” She recommends getting up every 60 to 90 minutes throughout the day to get some movement to get the metabolism to kick in.

💪🔥Body Booster: If you are struggling to lose weight, take a look at your cheat meals and cheat days – they could be undoing all the progress you are making.

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You dont need to break your neck trying to do 1000 crunches a day to get a flat stomach. Just make sure you’re not doing these things

Nutrition & Diet

9 Ways You're Making Your Belly Fat Worse

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Copyright Dr. Boz [Annette Bosworth, MD]/YouTube
Christopher Roback
By Christopher RobackOct 24, 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.
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✓Evidence-Based

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

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

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

You diet, you exercise, yet that stubborn belly fat won't budge. If you're like most people, you might be unknowingly sabotaging your efforts to lose visceral fat – the dangerous kind that wraps around your organs. As an Internal Medicine physician specializing in ketogenic nutrition, Dr. Annette Bosworth (Dr. Boz) has identified the most common mistakes that keep people storing belly fat. Together with insights from Dr. Rashmi Byakodi, a health educator, to help you understand what you're doing wrong - and how to fix it.

You're Falling for the Spot Reduction Myth

"If you've ever bought an exercise program where they told you we're going to remove your belly fat through this exercise, you were tricked," Dr. Boz plainly says in her post. "You cannot target belly fat through exercise." The real solution isn't about doing more crunches – it's about understanding your hormones.

You're Ignoring Your Stress Levels

Woman, stress and moving on floor in house with boxes, headache and chaos with clothes in living room. Person, worry and anxiety with mess in lounge, apartment and relocation with property in GermanyShutterstock

"Your hormones hold a dictatorship over where you store fat," explains Dr. Boz. One major culprit? Cortisol. "A study looking at two groups of women found that those with a higher waist-to-hip ratio had twice the amount of cortisol when put under advanced psychological stress," Dr. Boz reveals. "This stress test of sorts doubled the production of cortisol, and their cortisol lasted way longer."

RELATED: 9 High-Protein Foods That Beat Eggs for Weight Loss

You're Missing the Morning Light

Woman sits with her back in the field and admires the sunset in the mountainsShutterstock

Here's a mistake you probably didn't expect: skipping morning sunlight. Dr. Boz explains, "Viewing that morning sunlight increases cortisol by 50%, and this improves the cortisol response later in the day." Without this natural cortisol regulation, you're more likely to store belly fat.

You're Avoiding Good Stress

Man, breathing and relax with peace in nature for exercise, workout or meditation for zen after fitness for spiritual wellness. Calm, athlete and freedom in environment and training mindfulnessShutterstock

"Don't let chronic stress be the only reason you're making cortisol," advises Dr. Boz. "It might sound counterintuitive, but programming a stressful event like causing a sweat routinely in your life spikes cortisol and improves it." Even one minute of jump rope daily can make a dramatic difference.

You're Still Drinking Fructose

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

"Fructose is evil," Dr. Boz states firmly. She points to research showing that "those drinking the fructose-sweetened beverage had a significant increase in their visceral fat" compared to glucose drinkers. Even worse? You might be consuming it without knowing.

RELATED: Woman Loses 28 Pounds in 4 Months After Stopping These 7 Mistakes

You're Missing Hidden Sugar Sources

Close up sugar cubes and cane in wooden spoon on the tableShutterstock

Think you're avoiding sugar? Think again. Dr. Boz warns, "Take that table sugar. It's not just sugar. It's actually sucrose, which means it's 50% fructose, 50% glucose, and that fructose stimulates quite a bit of belly fat growth." Even more surprising: "Our bodies turn excess glucose into fructose."

You're Not Managing Your Blood Sugar

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

"Belly fat starts with insulin," Dr. Boz explains. "When insulin is chronically high, we grow and store fuel faster than we can use it, and this chronically elevated insulin is called insulin resistance." Without proper blood sugar control, you're fighting a losing battle.

You're Getting Too Little (or Too Much) Sleep

Woman stretching in bed after waking up, back view. Woman sitting near the big white window while stretching on bed after waking up with sunrise at morning, back view.Shutterstock

Dr. Byakodi notes, "Adults who sleep for fewer hours or more hours each day gain more visceral fat than those who get 7 to 8 hours of sleep per night." Finding that sweet spot is crucial for hormone balance and fat loss.

RELATED: Health Expert Shares Her 5 Favorite Healthy Food Swaps

You're Not Connecting the Dots

Fat man and woman holding their big belly waistline sitting on the bed suffering from extra weight. Couple heavy body size worry problem bad healthy in the bedroom.Overweight loss unhealthy concept.Shutterstock

The biggest mistake? Treating belly fat as just a cosmetic issue. "Visceral fat can trigger low-level inflammation and produce proteins that cause blood vessels to constrict and blood pressure to rise," explains Dr. Byakodi. The good news? "Visceral fat is most responsive to lifestyle interventions. You can lose a significant amount of weight around your middle section by eating better and exercising."

The solution to belly fat isn't another fad diet or exercise program. It's about understanding and correcting these common mistakes that keep you storing visceral fat. By addressing these issues head-on, you're not just working toward a flatter stomach – you're investing in your long-term health and vitality. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

#1 Mistake to Avoid When Trying to Burn Belly Fat

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fitbylena/TikTok
Ferozan Mast
By Ferozan MastAug 01, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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.

Is the only way to lose fat and get fit to do really, really high-intensity exercise? Hard NO, says influencer Marlene Aymone (@fitbylena), who swears by a completely different way to get into shape. Aymone’s method will not be a surprise to anyone who prefers a slower, more intense method of working out—but does the science back Aymone’s method? Yep! So what exactly does this fitness influencer recommend to burn fat, and keep it off? Read on.

1. She’s Not Here For Sprints

@fitbylena

If you’re looking to burn BELLY FAT, reduce BODY FAT: DO NOT RUN SPRINTS. Instead walk slowly at a challenging incline that allows you to breathe properly and/or get on the stairmaster and follow a steady pace that allows you to breathe! Always monitor your heart rate and make sure that you stay between ZONE 2-3! You can use google to compute all 5 of your heart rate zones! Sprints cause excessive stress on the body! In a short amount of time your body has to (1) exert so much effort quickly to make sure you can do the sprint, (2) create energy super fast while (3) you can barely CATCH YOUR BREATH! As a response to this stress and lack of oxygen because sprinting is an anaerobic (without oxygen) exercise, your brain tells your adrenal glands ( which sit above your kidneys): Yo! Fam! She could be dying! Send me some help fassst! So the adrenal says: I got you! Yo! Cortisol run me a whole batch! That cortisol is the gatekeeper of belly fat! That stubborn visceral fat that’s all up in your belly!! Now you didn’t mean to instigate the situation by running your little sprints. I mean you see them all over Instagram and the ladies who do it seem so strong! Sure! But do you both have the belly outline? No! You can’t have a protruding belly ( be insulin resistant) and workout like a person with leveled insulin. Yes! Running sprints looks cool..,but it’s counterproductive in the reduction of belly fat. If your belly looks like mine, we need to stay in our AEROBIC lane. Meaning, the cardio we do should still allow us to breathe! Yes! Breathe! Did you know that FAT is released through BREATHING? So the more aerobic ( the more oxygen you can get through exercise) the more belly fat you’ll burn and the less cortisol you’ll produce. This is why WALKING WORKS FOR FAT LOSS! Especially if you can do it for 1 hour or more. Slow steady cardio gives your body time to convert FAT into energy because the exercise is not as demanding, stressful and short. It’s long, well paced with low stress. #weightloss #weightlossprogress #weightlossinspo #weightlosschallenge #beforeandafter #cardio #steadystatecardio #bellyfat #stairmastercardio

Aymone says high-intensity sprinting causes a spike in her cortisol, a stress hormone which can lead to excess fat accumulation around the belly. Research shows that stress and belly fat are linked. “We found that women with greater abdominal fat had more negative moods and higher levels of life stress,” Elissa S. Epel, PhD, told Yale News. “Greater exposure to life stress or psychological vulnerability to stress may explain their enhanced cortisol reactivity. In turn, their cortisol exposure may have led them to accumulate greater abdominal fat.”

2. Stairmaster Workouts

Cropped up photo shot young strong skinny sporty athletic sportswoman woman in white sportswear warm up train run on a treadmill climber stairs machine in gym indoor Workout sport motivation conceptShutterstock

Aymone prefers slower, more intense workouts on the Stairmaster, keeping her heart rate in the “fat burning” zone. But why not have the best of both worlds? “The best way to burn fat is to have a longer aerobic activity with intervals of high intensity sprinting so that your heart rate reaches 70 to 80% of its maximum several times during your aerobic activity,” says James Kojian, MD. “This is also referred to as HIIT training, high intensity training sprinkled into your workout every 5 to 10 minutes. This will get you into the fat-burning zone as well.”

Related: Lose and Extra 5 Pounds Per Month by Eliminating These 3 Things From Your Diet

3. Incline Workouts

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Aymone also recommends using a treadmill to walk slowly on an incline. “When we approach cardiovascular training, we want to exercise in a way that assures the least amount of additional stress is placed on the joints, facilitating better recovery while still allowing for better cardiovascular health. Incline walking is the best of both worlds,” personal trainer Chance Ruggeroli tells Texas Health.

4. Are Your Workouts Causing Belly Fat?

Marlene_Aymone_fitbylena2fitby_lena/Instagram

So can running or other high intensity exercises cause belly fat? Experts say belly fat is much more likely to be linked to poor sleep, an unhealthy diet, or poor stress management. In other words: If you love to run, run! Manage your stress and keep your cardio sessions, if that’s what makes you happy. On the other hand if you thrive on lower intensity workouts, keep that up. Just move. That’s what’s working for Aymone!

Related: 10 of the Worst Mistakes Experts Admit They Made While Trying to Lose Weight

5. So What Does Cause Belly Fat?

closeup woman hand smoking cigarette ,unhealthy lifestyle conceptShutterstock

It’s highly unlikely that high-intensity exercise by itself causes belly fat. According to the Mayo Clinic, belly fat is linked to factors such as smoking, a poor diet, stress, poor sleep, and a sedentary lifestyle. So how much belly fat is too much belly fat? For women, it’s more than 35 inches around the waist.

💪🔥Body Booster: Manage stress and adopt healthy habits to beat belly fat. If you want to run, run! And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

5 Weight Loss Tactics That Are Wasting Your Time

Caitlin Mundy cmundy_fitness
Copyright cmundy_fitness/Instagram
Leah Groth
By Leah GrothMar 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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 counting calories on vacation or obsessing over walking 10,000 steps per day? One expert claims you are wasting your time. Caitlin Mundy is a personal trainer and fat loss coach who helps women lose weight and keep it off. In a new post, she reveals a handful of things that people obsessed over that they shouldn’t. “Things I simply don’t care about as a personal trainer helping women over 35 lose 15-20 pounds and keep it off for life,” she writes.

A Rep Max

The first thing you waste your time over is a 1 rep max. “Don’t care. Unless you’re using your 1RM to determine how much you should be lifting across all reps/sets to challenge yourself and engage the proper muscles with good technique. Most of the 1RMs I see performed are done sacrificing form and at my age I’m not doing a thing to risk injury. Give me a failure set, a sweaty hard drop set, a quick tri set finisher with less recovery so I feel the lactic acid burn faster, yes. All day. Over the years how I view training and how I personally train has had to evolve. I’m way more focused now on form, proper recovery, and really good muscle engagement,” she says.

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

Eating or Exercising on Vacation

She also doesn’t count “how many calories I eat or how little I move on vacation,” she says. “Honestly. If I have 3 vacations/year and over eat + don’t move my body on every single one of them, this is still literally less than 1% of my year. The 49 other weeks of the year will matter more. If you treat every single weekend and holiday like it’s a vacation you’ll need a different perspective.”

Walking 10,000 Steps Per Day

The third thing she doesn’t care about is getting 10,000 steps. “For most full time working adults this is difficult to sustain, and I actually enjoy walking. I prefer timed movement goals vs distance because this is way more manageable for most people. So on a busy day if you can still move for 20-30 mins on a lunch break, but on other days you can have 3 30 min movement blocks, you’ll still have a high step average across the week. It doesn’t need to look like a hard/fast 10,000 step goal daily in order to benefit from daily movement,” she says.

Lifting Frequency

Lifting frequency is another thing she doesn’t worry about. “I know I can be successful lifting 3x/week as much as I can with 5x/week. Busy seasons and deload weeks help you prioritize recovery which is just as important as going hard and staying consistent. My most successful clients are lifting 3x/week at 30 mins each session,” she says.

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

A Water Goal

The final thing she doesn’t waste time thinking about is a water goal. “I drink when I’m thirsty it’s really not that deep,” she says.

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

Bottom Line

“Overall, I see a lot of emphasis on honestly some pretty irrelevant things. When it comes to fat loss, eat in a mild calorie deficit. Focus on a protein goal. Strength train and move your body in ways you enjoy. Hydration can help you feel fuller, which can help you stick to your deficit better. The end. Which can you let go of?” she says. 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
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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.

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

Almond Butter in Small White Bowl and Apple Slices for SnackingShutterstock

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

Avocado,And,Avocado,Oil,On,Wooden,Table, Avocados​AvocadoShutterstock

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

Basket,Chicken,Eggs,Farm, protein, foodShutterstock

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

Eating delicious natural yogurt at white tiled table, closeupShutterstock

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

Close up of entrepreneur woman hands holding cereal snack bar working on laptop at home office

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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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