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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.

50+ Fitness Coach Swears by These 8 Foods to Stay Fit and Strong

Get your shopping list for 2025 ready.

Leah Groth
By Leah GrothJan 06, 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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Copyright lois.hughey.coaching/Instagram
Leah Groth
By Leah GrothJan 06, 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 trying to sustain your weight loss in 2025? It might come down to your diet, explains one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post she reveals the foods she eats daily to keep the weight off. “Top foods I eat on repeat as a 54-year-old nutritionist who has sustained 15lb weight loss,” she wrote across the Instagram video.

She Eats “Simple” But That “Does Not Equal Boring”

“I eat most of my foods on repeat, and they don’t vary that much. Keeping things simple helps with meeting calorie and macronutrient goals. I utilize a lot of seasonings and sauces to vary flavor, and I change up how I prepare my veggies based on the season,” she writes in her post. “Simple does not equal boring!”

RELATED: Top Nutritionist Says Stop These 7 Diet Mistakes for Fast Results

She Prioritizes Protein, Then Fiber

“Protein is always the first thing on my mind, followed by fiber (plants!). In menopause fat intake is super important to support hormone health as well, so ditch the low fat thinking from your 20s,” she writes. “Remember that for fat LOSS, the only 2 things that matter are calories and protein. To keep energy high, pay attention carbs (the quality ones) To support hormone health, eat healthy fats.”

To Lose Weight and Build Muscle, Choose Lean Proteins and Eat 1 Gram Per Pound of Goal Bodyweight

“To lose weight, choose high quality LEAN proteins and eat high volume foods like greens, peppers, tomatoes, cucumber, and berries. To build muscle, eat 1g of protein per pound of goal body weight and make sure you aren’t skimping on carbs. To maintain, have a nice balance of all 3 macronutrients,” she says.

Here Are the Proteins She Eats on Reap

Here are the proteins she eats on repeat:

  • Chicken breast
  • Chicken thigh
  • Rotisserie chicken
  • Ground turkey/chicken
  • Ground pork
  • Ground bison
  • Beef fillet
  • Shrimp
  • Extra firm, high-protein tofu
  • Greek yogurt
  • Cottage Cheese
  • Eggs/egg white.

“I don’t eat fish simply because I don’t enjoy it, but it’s an excellent source of protein (both canned and fresh),” she says.

RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Here Are the Carbs She Eats on Repeat

Here are the cards she eats on repeat:

  • Oats
  • Potato (white and sweet)
  • Rice
  • Berries
  • Apples
  • Cauliflower
  • Broccoli
  • Romaine
  • Spinach
  • Arugula
  • Kale
  • Brussels sprouts
  • Asparagus
  • Popcorn
  • Cherries.

Here Are the Fats She Eats on Repeat

Here are the fats she eats on repeat:

  • Olive oil
  • Nuts
  • Peanut butter and peanut butter powder
  • Chia
  • Avocado.

And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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Nutrition & Diet

50+ Fitness Coach Swears by These 8 Foods to Stay Fit and Strong

lois_hughey_coaching16
Copyright lois.hughey.coaching/Instagram
Leah Groth
By Leah GrothJan 06, 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 sustain your weight loss in 2025? It might come down to your diet, explains one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post she reveals the foods she eats daily to keep the weight off. “Top foods I eat on repeat as a 54-year-old nutritionist who has sustained 15lb weight loss,” she wrote across the Instagram video.

She Eats “Simple” But That “Does Not Equal Boring”

“I eat most of my foods on repeat, and they don’t vary that much. Keeping things simple helps with meeting calorie and macronutrient goals. I utilize a lot of seasonings and sauces to vary flavor, and I change up how I prepare my veggies based on the season,” she writes in her post. “Simple does not equal boring!”

RELATED: Top Nutritionist Says Stop These 7 Diet Mistakes for Fast Results

She Prioritizes Protein, Then Fiber

“Protein is always the first thing on my mind, followed by fiber (plants!). In menopause fat intake is super important to support hormone health as well, so ditch the low fat thinking from your 20s,” she writes. “Remember that for fat LOSS, the only 2 things that matter are calories and protein. To keep energy high, pay attention carbs (the quality ones) To support hormone health, eat healthy fats.”

To Lose Weight and Build Muscle, Choose Lean Proteins and Eat 1 Gram Per Pound of Goal Bodyweight

“To lose weight, choose high quality LEAN proteins and eat high volume foods like greens, peppers, tomatoes, cucumber, and berries. To build muscle, eat 1g of protein per pound of goal body weight and make sure you aren’t skimping on carbs. To maintain, have a nice balance of all 3 macronutrients,” she says.

Here Are the Proteins She Eats on Reap

Here are the proteins she eats on repeat:

  • Chicken breast
  • Chicken thigh
  • Rotisserie chicken
  • Ground turkey/chicken
  • Ground pork
  • Ground bison
  • Beef fillet
  • Shrimp
  • Extra firm, high-protein tofu
  • Greek yogurt
  • Cottage Cheese
  • Eggs/egg white.

“I don’t eat fish simply because I don’t enjoy it, but it’s an excellent source of protein (both canned and fresh),” she says.

RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Here Are the Carbs She Eats on Repeat

Here are the cards she eats on repeat:

  • Oats
  • Potato (white and sweet)
  • Rice
  • Berries
  • Apples
  • Cauliflower
  • Broccoli
  • Romaine
  • Spinach
  • Arugula
  • Kale
  • Brussels sprouts
  • Asparagus
  • Popcorn
  • Cherries.

Here Are the Fats She Eats on Repeat

Here are the fats she eats on repeat:

  • Olive oil
  • Nuts
  • Peanut butter and peanut butter powder
  • Chia
  • Avocado.

And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Fitness & Workouts

I’m Super Fit at 54 and Here Are 5 Things I Do to Be “Fitter, Stronger, and Healthier”

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anniesfitnesssteyning/Instagram
Leah Groth
By Leah GrothJul 08, 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.

Don’t let menopause be an excuse for not getting into shape. Annie Murray (@anniesfitnesssteyning) is a 54-year-old fitness trainer whose mission is “empowering mid-lifers to get strong, build healthy habits, and be the best version of themselves.” She regularly offers fitness, motivation, and nutrition tips to her followers on how to be the healthiest version of themselves through and beyond menopause. In a recent viral post, she reveals how she got into the best shape of her life and the changes she made to get there.

In the First Photo She Was 42 and Perimenopausal

Annie shares before-and-after images of herself during the perimenopausal stage and after menopause. “The photo on the left was taken when I was 42 years old. At the time, I was perimenopausal with low Tmuscle mass, low body weight, and low energy. I was constantly ill, experiencing bouts of shingles and chest infections,” she says.

This Was Her Training Routine and Diet

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

Her nutrition and exercise routine consisted of:

- Hours of cardio

- Bodyweight exercises

- Cutting out food groups

- Yo-yo dieting

- Eating too much convenience food, processed sugar and refined carbohydrates

- Drinking alcohol regularly

She Is Healthier at 54 Than She Was at 42

“The photo on the right was taken last week when I turned 54,” she continues. “I am currently post-menopausal, with high muscle mass and low body fat. My body weight has increased, I eat more, I have higher energy levels, and my immune system is strong. My metabolic age is 36, with a visceral fat rating of 2.”

Strength Training

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

She then goes on to detail her “nutrition and exercise” routine. She starts off by revealing she does strength training three times a week.

Cardio

Shot of athlete woman exercising on assault air bike.Shutterstock

She also makes sure to get cardio in, but doesn’t do as much. She does “cardio training 2-3x\week,” she writes.

Walking

woman walking towards unknown placesShutterstock

She also makes sure to get her steps in. “Walking daily” is part of her routine.

Nutritious Whole Foods

Happy vegan woman smiling at the camera while eating a vegetable salad from a bowl. Senior woman enjoying a plant-based breakfast after a home workout. Mature woman taking care of her ageing body.Shutterstock

As for her diet, she tries to keep it clean. “Eating nutritious whole-food,” is her focus.

Protein

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

She also understands the importance of fueling up with protein. “Eating a minimum of 100g protein a day,” is key, she says.

No Processed Sugar or Refined Carbohydrates

Unhealthy Chocolate Cookies with Vanilla Cream FillingShutterstock

One of her biggest no-nos when it comes to diet? “No processed sugar or refined carbohydrates,” she writes.

No Alcohol

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

There is something else she avoids: Drinking her calories. “No alcohol” is her other major, don’t.

She Discovered Weights at 48

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

“At the age of 48, I became a personal trainer and started to incorporate lighter weights into my fitness routine. At 50, I started to strength train in the gym using the progressive load technique (increasing the weight or number of reps over time). That’s when I discovered the power of lifting weights and the importance of having lean muscle mass,” she says.

Here Is Why Muscle Is Important

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

According to Annie, muscle is the “key” to:

✨ better body composition

✨ burning fat

✨ driving your metabolism

✨ protecting against disease

✨ regulating blood sugar

✨ controlling hunger

✨ increased mobility

✨ better mood

✨ increased energy

She Is “Fitter, Stronger, and Healthier” Than She Was in Her 20s

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.Shutterstock

Overall, she is happy where she is today. “I can safely say, I am fitter, stronger and healthier now, than I was in my 20’s,” she says.

Having Lean Muscle “Is Key”

Middle age sportswoman smiling happy training at the park.Shutterstock

“If you’re serious about staying healthy whilst you age, then having lean muscle is key. The only way to build and maintain muscle is to lift weights and don’t stop. Combined this with good nutrition and that’s the formula that’s worked for me,” she says.

She Adds That “It’s Never too Late”

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

Her final words of wisdom? “If I can do it, so can you. It’s never too late, and you are never too old to start,” she says. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

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Copyright corexchristine/Instagram
Leah Groth
By Leah GrothJan 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. 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

I'm 70 But Look 40 Thanks to My Workout Method: Here's What I Eat in a Day to Stay Strong Doing It

Liz_Hilliard17
Copyright Liz Hilliard
Leah Groth
By Leah GrothOct 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

What is the secret to looking forever young? Liz Hilliard, 70, a pilates instructor who trains out of her studio, Hilliard Studio Method, looks decades younger than her actual age – all without extreme diets or exercising around the clock. In an exclusive interview with Body Network, the age-defying fitness expert dishes on her diet, revealing how she eats to look half her age.

She Loves “Real Food” And Avoids “Trends”

Liz_Hilliard11Copyright Liz Hilliard

“I love food, real food that is, and generally stay away from trends. I avoid anything ultra-processed and, for the most part, have cut sugar completely out of my diet except for the natural sugars occurring in fruit and vegetables and a glass of wine. I’m a big believer in enjoying my life and living the way the French do with the attitude of Joie de Vivre. Good food and wine are a celebration of life, especially when shared with friends,” says Hilliard about her overall approach to eating.

Breakfast: Protein, Fiber, and Healthy Fat-Packed Smoothie

Liz HilliardCopyright Liz Hilliard

For breakfast, Liz makes a smoothie. “I begin my day with a healthy dose of protein, fiber, and healthy fat. Fifteen years ago, after researching the importance of protein with respect to muscle growth and keeping my weight in check, I created the Hilliard Studio Method Smoothie, which I still have almost every morning! It’s my ‘jet fuel’ that sets me up for success nutritionally fueling my workout and my day,” she says.

The smoothie boasts 27 grams of protein, 23 grams of fiber, phytonutrients (greens), healthy fat (avocado), and frozen organic fruit. “I also include turmeric root and ginger root when I can for a bonus of anti-inflammatory goodness!” she says. “To maintain strong, healthy bodies, most of us need about one gram of protein per pound of body weight per day. Trust me, I know how hard this can be, which is why adding protein in the morning sets you up for success and helps maintain healthy glucose levels, which keep our metabolism and hormones balanced so we can resist unhealthy cravings.”

RELATED: 3 Types of Belly Fat: Which One Are You Battling?

Lunch: High Protein and Fiber Bowl

Liz HilliardCopyright Liz Hilliard

“My lunch is generally a variety of vegetables or legumes (high in protein and fiber) mixed with other lean proteins like boiled eggs, salmon, or chicken. I always have a bowl of hard-boiled eggs on hand or some sort of bean or lentil that will give me a boost of protein and fiber between meals,” she says.

Snack: More Protein

Liz HilliardCopyright Liz Hilliard

Some of her healthy go-to snacks include whole, plain yogurt with pea protein powder, chia seeds, and fruits or berries. “It is a delicious solution to curb afternoon hunger pangs. I also love a variety of crunchy vegetables to dip into an organic hummus or cottage cheese,” she says.

RELATED: 9 Tips to Build Muscle Fast Experts Swear By

Dinner: Protein and Veggies

Liz HilliardCopyright Liz Hilliard

“Dinner is my favorite meal of the day. I get to relax with my partner, reflect on our days, and enjoy a delicious, healthy meal,” says Hilliard. “A few of our latest favorites have included baked salmon and vegetables, stir fry or curry dishes with tofu or chicken, dark green salads topped with lean proteins, grains, and nuts. I try to eat seasonal, real food like squash and sweet potatoes in the winter and fresh berries and cucumbers in the summer. Going to the local farmer’s market is a great way to support your local farmers and get fresh food. I think the nutritional key to healthy aging is enjoying a delicious, protein-based diet filled with fruits and vegetables in all the colors of the rainbow.”

5 Foods She Eats Every Day

Liz HilliardLiz Hilliard

Hilliard loves to eat these five foods daily:

  1. Apple
  2. HSM Smoothie
  3. Nuts, especially almonds
  4. Meat, mostly oily fish like salmon
  5. Dark green, crunchy salad

RELATED:20 Superfoods for People Over 50

Hydration

Liz HilliardLiz Hilliard

Hilliard also prioritizes hydration. “My goal each day, as it should be for all of us, is to drink half my body weight in water. Most days, I come close,” she says.

Sleep Is Also Key

Liz HilliardLiz Hilliard

Hilliard makes sure to get enough rest. “Sleep is a huge indicator of health and longevity, and I take it very seriously. I average between 7-8 hours a night. Anything less, and I feel off my game,” she tells us.

RELATED: I'm a Coach and These 5 Foods Were Ruining My Health Until I Quit Them

Self-Care

Liz HilliardCopyright Liz Hilliard

As for self-care, she is a “big proponent of play or just simply downtime,” she explains. “Doing nothing is highly underrated. I find time during my day to spend outside sans my ear pods for an easy walk or just sit in nature. I love to read, go to the movies, and spend time with my grandchildren. As far as self-care through skin care, my blog posts explore the importance of ‘vanity’ and its impact on our self-confidence and health.” 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

This Nutrition Coach Reveals 3 Hacks That Will Help You Lose 10 Pounds Before Christmas

Jenn_Markwardt4
Copyright jennmarkwardt/Instagram
Leah Groth
By Leah GrothNov 05, 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.

Do you want to lose 10 pounds by the holidays? Jenn Markwardt is a fitness and nutrition coach and founder of Flourish Nutrition, whose goal is “helping you lose 20lbs in a stress-free way. In a recent social media post, she reveals how to drop weight fast by making a few simple tweaks to your routine. “Maybe it’s your energy, maybe it’s an extra 10-20lbs that came out of nowhere, especially around your middle, or maybe it’s exhaustion and brain fog you can’t get rid of,” she writes in the Instagram post. “Here are the three️ things I (and my clients) would avoid if I wanted to drop fat and get my energy back.”

Stop Eating Healthy and Start Eating with Intention

New York - January 9, 2020: MyFitnessPal application on a smartphone. MyFitnessPal is a mobileShutterstock

Her first tip? Stop eating “healthy” and start eating with intention. “Track your food for a week (not forever, and you’ll be amazed at what you learn. It’s not about eating as little as possible; it’s about understanding how to build your pants in a way that leaves you full and satiated and helps your body lose fat without restriction and hunger,” she writes in her post.

Get More Focused with Exercise

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Next, “stop doing random workouts and only relying on cardio,” she says. “Muscle is the key to lighting up your metabolism and helping you actually keep your results! You should be training intentionally in a progressive overload style (building in weights or reps each week) to optimize your results!”

Don’t Do It Alone

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And her third tip is to “stop trying to go it alone,” she says. “Listen, things change as we age, but you are not broken. It’s not impossible to see results, but you have to do things differently than you did in the past, and it’s a heck of a lot easier when you have the support and accountability of coaches and other women just like you.”

RELATED: I'm a 75-Year-Old and Here Are My 15 Secrets to Staying in the Best Shape of My Life

She Also Recommends These 5 Healthy Habits for Weight Loss

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In another post, she reveals that one of her clients dropped a whopping 30 pounds over a period of six months, “and this was someone who has done literally every diet under the sun,” she says in the clip. “Here are the five habits we focused on to optimize her metabolism hormones and get her energy back so fat loss felt easy,” she adds in the post.

Walk 8,000 to 10,000 Steps Per Day

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The first habit is to get your steps in. She recommends “daily movement of 8-10k steps.” Why should you aim for 10,000 steps per day? A 2018 study published in the journal Obesity found a link between walking that amount and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Amp Up Your Protein Intake

Close up of young businessman eating rib steak on wooden tray at restaurant.Shutterstock

Next, amp up your protein intake. “30g of protein at each meal for satiation and preserving and building muscle,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Also, Increase Fiber Intake

Health food concept for a high fiber diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes and herbs. Foods high in anthocyanins, antioxidants, smart carbohydrates and vitamins on mShutterstock

Also, she recommends amping up your fiber intake. “25g of fiber daily” is her suggestion. Why? “Fiber is key for balancing blood sugar and keeping you full, so you avoid mindless snacking,” she says.

RELATED: This Guru Doctor Reveals 8 Hormone Mistakes Making You Gain Weight After 40

Strength Train

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

In addition to getting your steps in, she recommends doing strength training to build muscle. Specifically, she suggests three 30-minute strength workouts a week “using our Flourish Fitness progressive overload program,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Stress Management

Calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.Shutterstock

Lastly, she stresses the importance of mental health. She explains that “stress management and finding and creating the time to prioritize” yourself is fundamental in getting in physical shape.

A Lot of Factors Impact Weight Loss

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“And here’s why this works: your metabolism isn’t just ONE thing. There are a lot of factors, and your daily habits have the biggest impact on your metabolic health and hormones. You don’t have to do these things perfectly, but consistency (even on the weekends) matters for forever results,” she writes at the end of the post. 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 115 Pounds on Ozempic with 10 Weight Loss Hacks

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
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Leah Groth
By Leah GrothMar 17, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you on Ozempic and hoping to maximize weight loss? One experienced GLP-1 user is revealing all her secrets. Brittany Ainsworth is a weight loss warrior who has dropped 115 pounds on a weight loss drug. In a new social media post, she reveals her “top 10 weight loss hacks as someone down 115 pounds so far,” she writes, revealing her “cheat codes” for effortless fat loss.

1.Eat Protein Before Anything Else at Every Meal

Her first tip is to eat protein before anything else at every meal. “Prioritize lean protein (chicken, fish, eggs, Greek yogurt, tofu, cottage cheese) before eating carbs or fats. This fills you up, stabilizes blood sugar, and reduces cravings,” she says.

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

2. Use an ADHD Visual Timer for Water Consumption

Next, she suggests using an “ADHD” visual timer for water consumption. “Set a 30-60 minute visual timer to remind yourself to drink water throughout the day. Seeing the countdown prevents forgetting and ensures steady hydration,” she writes.

3. Drink 24 oz of Water Before Eating Anything in the Morning

Start your day by hydrating by drinking 24 ounces of water before eating. “This kickstarts your metabolism, flushes out toxins, and naturally reduces hunger before your first meal,” she suggests.

4. Create a Salad Bar in Your Fridge with Clear Containers

Salad bars are really fun ways to eat your greens. She recommends creating one in your fridge. “Pre-chop veggies and proteins like grilled chicken, boiled eggs, and beans in clear meal prep containers so you can build a quick, nutrient-packed salad instead of reaching for junk,” she writes.

RELATED:20 Possible Ozempic Side Effects

5. Eat the Same High-Protein Breakfast Every Day

Be consistent and eat the same high-protein breakfast every morning. “Having a go-to breakfast (like eggs & avocado, Greek yogurt & berries, or a protein smoothie) removes decision fatigue and sets the tone for a high-protein day,” she suggests.

6. Drink a Protein Shake or Bone Broth When You Get Cravings

Got a craving? Try a protein shake or bone broth. “A quick whey/casein shake or a warm bone broth satisfies cravings, supports muscle retention, and prevents snacking on processed junk,” she says.

7. Use a Smaller Plate for Meals to Trick Your Brain

When plating your food, go small. “Studies show eating off a 9-inch plate vs. a 12-inch plate makes portions look bigger and naturally reduces calorie intake,” she writes.

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

8. Set a 10-Minute Rule for Late-Night Snacking

Put in place a 10-minute rule for snacking at night. “If you feel hungry at night, set a timer for 10 minutes before grabbing food. Most cravings disappear, and if you’re still hungry, opt for protein or fiber-rich snacks,” she says.

9. Move for 10 Minutes After Every Meal

Make sure to move for a little bit after eating. “A short walk or light movement (like squats, stretching, or cleaning) after meals lowers blood sugar, boosts digestion, and prevents fat storage. Even better, add in a weighted vest,” she writes.

RELATED:20 Things to Avoid While on Ozempic

10. Eat From a Bowl Instead of the Package

Eat from a bowl or plate – not the package. “Never eat directly from a bag, box, or container. Pre-portion snacks into a bowl to prevent mindless overeating,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

Coach Reveals the 4 Biggest Cardio Mistakes You Are Making

Angelina Stebich angeeelina.fit
Copyright angeeelina.fit/Instagram
Leah Groth
By Leah GrothMar 16, 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 doing cardio to build muscle and lose weight? You should avoid a few common mistakes. Angelina Stebich is a fitness coach and influencer who shares her workout tips with hundreds of thousands of Instagram followers. In a new post, she reveals common mistakes people make during workouts. “4 worst ways to do cardio if you want to build muscle,” she writes. “Cardio is great for heart health and fat loss, but if your goal is muscle growth, the wrong type can sabotage your progress. Here’s what to avoid,” she says.

Doing Cardio Before Lifting

Her first mistake is super common: Doing cardio before lifting weights. According to Angelina, “it drains energy, making your strength training less effective.” Instead, you should do it after strength training.

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

Doing Fasted Cardio

The second mistake is doing fasted cardio. While skipping your meal before hitting the treadmill is “popular for fat loss,” she says it isn’t good for your muscles. “It can increase muscle protein breakdown without proper fueling,” she says.

Doing Cardio on Rest Days

Another mistake lots of people make it doing cardio on rest days. “Treat rest days as true recovery. Light walking? Fine. Intense cardio? You’re just burning potential gains,” she says.

Ignoring Heart Rate Zones

Her final mistake is ignoring heart rate zones. “Staying in the fat-burning zone (low intensity) preserves muscle better than constant high-intensity work,” she says.

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

Cardio Isn’t the Enemy

Her bottom line? “Cardio isn’t the enemy,” she says. “It’s about balance. Stick to 2–3 sessions per week, prioritize strength training & fuel up properly!”

More Reasons Why Doing Cardio Before Lifting Is a Bad Idea

In another post, she reveals why doing cardio before lifting is a bad idea. “Many gym-goers swear by doing cardio before lifting. While it may seem like a good idea, here are some reasons why you might put strength training first,” she says. The first reason? “Fatiguing your muscles before lifting can limit your power, performance & energy,” she says.

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

Other Reasons?

Other reasons include reduced muscle gains, as “strength training relies on energy reserves, and cardio can deplete them too soon,” higher injury risk, “tired muscles = compromised form = greater risk of injury,” she says, slower progress, as “prioritizing cardio first may make it harder to progressively overload in weight training,” and decreased focus for form. “Cardio can leave you fatigued, making it harder to focus on proper lifting technique,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

5 Things Mom Didn’t Do to Lose 2 Pounds Per Week

Whitney Reyes workoutwithwhitney_
Copyright workoutwithwhitney_/Instagram
Leah Groth
By Leah GrothMar 16, 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 lose weight but aren’t sure what to do—or what not to do? One trainer has the answer. Whitney Reyes is a “fitness mom” and influencer who helps other moms lose weight and get in shape despite having very little time. In a new social media post, she gets real about some of the things she didn’t do to achieve her weight loss goals. “Here are the 5 important things I did NOT do while losing 2lbs per week,” she writes, adding that she ended up losing 30 pounds in three months as a “full time working mom of four.”

She Didn’t Starve Herself

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The first thing she didn’t do was starve herself. “In fact I feel like all I do is eat, even my kids make that joke—“oh mom’s eating again”😂 most nutrient dense and high protein meals like sweet potatoes & chicken are very low calorie so you can eat more of it and not rack up your calories,” she says.

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

She Didn’t Do Tons of Cardio

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The second thing she didn’t do? Tons of cardio. “This is something that was widely promoted years ago in the fitness industry. HIIT ALL THE TIME. 5 mile runs a day. Recent science has shown that zone 2 cardio is the highest fat burning zone aka incline walking for 30 min!” she writes.

She Didn’t Cut Out Her Favorite Foods Completely

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She also refused to completely cut out her favorite foods. “Doing this leads to binge eating and isn’t even necessary. You can make room for your favorite foods in moderation. For example I will still eat in n out or pizza and ice cream but only once per week as a ‘cheat meal’” she writes.

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

She Didn’t Spend Hours in a Gym

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She also didn’t spend hours in a gym. “Guys I haven’t been inside a gym in 4 years lol I’ve gotten in the best shape of my life with dumbbells and bands. It’s all you need,” she writes.

She Didn’t Skip Workouts Because of Hard Work Days

Young,Sports,Woman,Doing,Exercises,With,Dumbbells,In,The,Gym.Dumbell Chest FlyShutterstock

The last thing she didn’t do was skip workouts because of hard work days. “I never skipped days bc work was stressful or hard that day. Doing this allows your brain to give into weakness. Show up ESP the days you don’t feel like it. Not only is it good for you mentally but consistency is the only way to see results,’ she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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