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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.

        52-Year-Old Feels 32 and Their 2-Minute $5 Lunch Keeps Him in Best Shape Ever
    The $5 lunch that keeps this coach in peak condition
By Christopher RobackApr 11, 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 

        Copyright theryanlee/YouTube/Shutterstock
    
By Christopher RobackApr 11, 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 
Nutrition & Diet
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We all struggle to find healthy, affordable meals that fit into our busy schedules. For Ryan Lee, lifestyle entrepreneur, coach, and father of four, the solution came in the form of a simple daily lunch ritual. At 52, Ryan maintains the energy and vitality of someone decades younger—and attributes much of his wellness to his consistent nutrition habits. Read on to discover the exact meal that Ryan eats almost every day to stay in the best shape of his life.

                Your Veggie Base
            
        "I like a rice vegetable, either a rice broccoli, a rice cauliflower, or a combination of both," Ryan explains in his post. These vegetables serve as the nutritious foundation of his daily lunch. While fresh is ideal when possible, Ryan acknowledges that not everyone has unlimited time for meal prep. His practical approach allows for both optimal nutrition and real-world time constraints.
RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

                Time-Saving Prep Strategies
            
        ​5. Frozen VegetablesShutterstockFrozen pre-riced vegetables are Ryan's go-to shortcut for busy weeks. "I buy frozen pre-riced vegetables. It's like three, four dollars for a package. I get two full servings," he shares. This practical approach saves significant time without sacrificing nutritional quality. Ryan demonstrates that healthy eating doesn't require spending hours in the kitchen.

                Weekly Meal Prep Made Simple
            
        Shutterstock"Every Monday, I'll prep three full bags," Ryan notes about his efficient system. By spending just 15 minutes at the beginning of the week, he prepares enough veggie base for multiple meals. This simple habit eliminates daily decision-making and dramatically reduces prep time. Ryan's approach proves that even the busiest people can maintain healthy eating patterns with minimal time investment.

                The Controversial Protein Choice
            
        ​7. SardinesShutterstockWhile you can pair the vegetable base with any lean protein, Ryan has an unconventional favorite. "My favorite is something that's controversial. Sardines. I love sardines," he admits. This protein choice might surprise some, but Ryan stands by it for both nutritional and personal reasons. His enthusiasm for this often-overlooked food source challenges conventional thinking about protein options.
RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

                Health Benefits Beyond Protein
            
        ​What To Do InsteadShutterstock"It's high in protein. The omega threes... I have an autoimmune called psoriatic arthritis. This is like my medicine," Ryan explains about his sardine habit. Beyond just muscle maintenance, this protein source provides significant anti-inflammatory benefits. Ryan views food as not just fuel but as a powerful tool for managing health conditions naturally.

                Addressing Common Concerns
            
        ShutterstockRyan understands the hesitation some feel about sardines. "People get grossed out with sardines. They think, oh my God, it's going to have head and bones," he acknowledges. But he opts for fillets without bones, heads, or skin for a more approachable experience. Ryan recommends specific brands like King Oscar that offer high-quality, less intimidating options for newcomers.

                The Perfect Combination
            
        ​Fatty Fish (Salmon, Mackerel, Sardines)Shutterstock"I take my sardines and all of that olive oil that becomes like your dressing," Ryan explains about his simple assembly technique. The olive oil from the sardines serves as a flavorful dressing that requires no additional ingredients. This minimalist approach eliminates the need for complex recipes while maximizing both nutrition and taste.
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

                Cost-Effective Nutrition
            
        ​7. Canned FishShutterstock"A can is about two, three dollars. A serving is about a dollar, two dollars for the vegetables. So you got like a five dollar meal," Ryan calculates. This affordable lunch option competes favorably with even the cheapest fast food alternatives while offering superior nutritional benefits. Ryan demonstrates that healthy eating can also be budget-friendly.

                Portability and Practicality
            
        ​7. Request Half Portions or Take Half to GoShutterstockRyan's lunch solution works anywhere. "You could take it anywhere. If you go out for lunch, heat up your vegetables ahead of time, put them in a container, bring the can of sardines," he advises. The meal requires minimal preparation and travels well for those with busy, on-the-go lifestyles. Ryan shows that healthy eating doesn't need to be confined to your home kitchen.

                Office Etiquette Considerations
            
        ​Walking – Especially Brisk Walking –Is Always HelpfulShutterstock"If you work in an office environment, they probably won't love you having the sardines there," Ryan warns with honesty. This practical consideration highlights his real-world approach to healthy eating. Ryan suggests eating outside if necessary, showing his commitment to nutritional principles even when they might be socially challenging.

                Nutritional Breakdown
            
        Shutterstock
"The sardines are about 200 calories, about 20 grams of protein, another 60 calories for the vegetables," Ryan details. The entire meal comes in at approximately 250 calories while providing substantial nutrition and satiety. Ryan takes the guesswork out of nutritional planning by sharing the specific caloric and macronutrient content of his daily lunch.
RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

                A Simplified Approach to Eating
            
        Shutterstock"I keep my diet really, really simple. Meat, eggs, fish, fruit, veggies. That's it," Ryan states about his overall philosophy. His straightforward approach eliminates complex meal planning while focusing on whole foods. Ryan demonstrates that effective nutrition doesn't require complicated rules or extensive food lists.

                The Satisfaction Factor
            
        ​Prepare Strategies for PlateausShutterstock"Because there's so many vegetables and you've got that protein, it really fills you up," Ryan explains about the meal's surprising satiety. Despite being relatively low in calories, the nutritional density provides lasting fullness. Ryan shows that portion control happens naturally when meals contain the right balance of nutrients. 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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Nutrition & Diet
        52-Year-Old Feels 32 and Their 2-Minute $5 Lunch Keeps Him in Best Shape Ever
    

        Copyright theryanlee/YouTube/Shutterstock
    
By Christopher RobackApr 11, 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.
We all struggle to find healthy, affordable meals that fit into our busy schedules. For Ryan Lee, lifestyle entrepreneur, coach, and father of four, the solution came in the form of a simple daily lunch ritual. At 52, Ryan maintains the energy and vitality of someone decades younger—and attributes much of his wellness to his consistent nutrition habits. Read on to discover the exact meal that Ryan eats almost every day to stay in the best shape of his life.

            
                Your Veggie Base
            
            
        "I like a rice vegetable, either a rice broccoli, a rice cauliflower, or a combination of both," Ryan explains in his post. These vegetables serve as the nutritious foundation of his daily lunch. While fresh is ideal when possible, Ryan acknowledges that not everyone has unlimited time for meal prep. His practical approach allows for both optimal nutrition and real-world time constraints.
RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

            
                Time-Saving Prep Strategies
            
            
        ​5. Frozen VegetablesShutterstockFrozen pre-riced vegetables are Ryan's go-to shortcut for busy weeks. "I buy frozen pre-riced vegetables. It's like three, four dollars for a package. I get two full servings," he shares. This practical approach saves significant time without sacrificing nutritional quality. Ryan demonstrates that healthy eating doesn't require spending hours in the kitchen.

            
                Weekly Meal Prep Made Simple
            
            
        Shutterstock"Every Monday, I'll prep three full bags," Ryan notes about his efficient system. By spending just 15 minutes at the beginning of the week, he prepares enough veggie base for multiple meals. This simple habit eliminates daily decision-making and dramatically reduces prep time. Ryan's approach proves that even the busiest people can maintain healthy eating patterns with minimal time investment.

            
                The Controversial Protein Choice
            
            
        ​7. SardinesShutterstockWhile you can pair the vegetable base with any lean protein, Ryan has an unconventional favorite. "My favorite is something that's controversial. Sardines. I love sardines," he admits. This protein choice might surprise some, but Ryan stands by it for both nutritional and personal reasons. His enthusiasm for this often-overlooked food source challenges conventional thinking about protein options.
RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

            
                Health Benefits Beyond Protein
            
            
        ​What To Do InsteadShutterstock"It's high in protein. The omega threes... I have an autoimmune called psoriatic arthritis. This is like my medicine," Ryan explains about his sardine habit. Beyond just muscle maintenance, this protein source provides significant anti-inflammatory benefits. Ryan views food as not just fuel but as a powerful tool for managing health conditions naturally.

            
                Addressing Common Concerns
            
            
        ShutterstockRyan understands the hesitation some feel about sardines. "People get grossed out with sardines. They think, oh my God, it's going to have head and bones," he acknowledges. But he opts for fillets without bones, heads, or skin for a more approachable experience. Ryan recommends specific brands like King Oscar that offer high-quality, less intimidating options for newcomers.

            
                The Perfect Combination
            
            
        ​Fatty Fish (Salmon, Mackerel, Sardines)Shutterstock"I take my sardines and all of that olive oil that becomes like your dressing," Ryan explains about his simple assembly technique. The olive oil from the sardines serves as a flavorful dressing that requires no additional ingredients. This minimalist approach eliminates the need for complex recipes while maximizing both nutrition and taste.
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                Cost-Effective Nutrition
            
            
        ​7. Canned FishShutterstock"A can is about two, three dollars. A serving is about a dollar, two dollars for the vegetables. So you got like a five dollar meal," Ryan calculates. This affordable lunch option competes favorably with even the cheapest fast food alternatives while offering superior nutritional benefits. Ryan demonstrates that healthy eating can also be budget-friendly.

            
                Portability and Practicality
            
            
        ​7. Request Half Portions or Take Half to GoShutterstockRyan's lunch solution works anywhere. "You could take it anywhere. If you go out for lunch, heat up your vegetables ahead of time, put them in a container, bring the can of sardines," he advises. The meal requires minimal preparation and travels well for those with busy, on-the-go lifestyles. Ryan shows that healthy eating doesn't need to be confined to your home kitchen.

            
                Office Etiquette Considerations
            
            
        ​Walking – Especially Brisk Walking –Is Always HelpfulShutterstock"If you work in an office environment, they probably won't love you having the sardines there," Ryan warns with honesty. This practical consideration highlights his real-world approach to healthy eating. Ryan suggests eating outside if necessary, showing his commitment to nutritional principles even when they might be socially challenging.

            
                Nutritional Breakdown
            
            
        Shutterstock
"The sardines are about 200 calories, about 20 grams of protein, another 60 calories for the vegetables," Ryan details. The entire meal comes in at approximately 250 calories while providing substantial nutrition and satiety. Ryan takes the guesswork out of nutritional planning by sharing the specific caloric and macronutrient content of his daily lunch.
RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

            
                A Simplified Approach to Eating
            
            
        Shutterstock"I keep my diet really, really simple. Meat, eggs, fish, fruit, veggies. That's it," Ryan states about his overall philosophy. His straightforward approach eliminates complex meal planning while focusing on whole foods. Ryan demonstrates that effective nutrition doesn't require complicated rules or extensive food lists.

            
                The Satisfaction Factor
            
            
        ​Prepare Strategies for PlateausShutterstock"Because there's so many vegetables and you've got that protein, it really fills you up," Ryan explains about the meal's surprising satiety. Despite being relatively low in calories, the nutritional density provides lasting fullness. Ryan shows that portion control happens naturally when meals contain the right balance of nutrients. 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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        I Got in the Best Shape of My Life at 50 With Just 5 Simple Habits
    
Copyright Heather Anderson/YouTube
By Ferozan MastSep 01, 2024
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Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Fashion influencer Heather Anderson is in her 50s and thriving. The YouTuber is living her best life, and it looks incredible, not just for someone who is 50 but for anyone of any age. So how does she do it? “These five tips have definitely helped me tremendously stay fit,” she says. “But not only that, ladies, they've also helped me just feel mentally like the best version of myself. Now make sure you listen to tip number five because, in my mind, that is one of the most important tips that really has a lot to do with the size I am and how I stay so toned and fit.” Here’s what Anderson recommends.
#1: Attainable ExerciseAnderson highly recommends finding a workout routine that you can stick to long-term. “Tip number one that has really helped me is making sure that my exercise routine is attainable and actually easy to do because that is something I was struggling with is going to the gym in the mornings, actually leaving the house, and having time in my day,” she says. “I own my own business. I got a new puppy. I recently got divorced a year and a half ago, so I've had a lot on my plate, and I've been feeling really stressed out. So, I wanted an exercise routine that was attainable and easy so that I would actually do it. I don't know if you're struggling with that as well.”
RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life
#2: Minimal Alcohol IntakeShutterstock
Anderson is very mindful of her alcohol intake, saying she notices her stomach is flatter by keeping drinking to a minimum. “What I've noticed as I've gotten older, especially if I drink red wine, but honestly, anything—even just having one drink, I will not sleep that well,” she says. “I will fall asleep quickly, but then I wake up at two or 3 a.m., and I'm up for two hours. And then the next day, I'm irritable, I'm groggy, and I don't want to eat as clean as I would if I hadn't drunk alcohol. What I really want to eat after I drink alcohol is pizza, hamburgers, and french fries, and that is not something that I want to eat because that is not going to help me maintain and look as fit as possible. Maybe once a week, I will have one to two drinks, but really that's it because any more than that, I just don't feel like the best version of myself, and I won't want to work out, and I won't want to eat healthy.”
#3: Intermittent Fasting
See on Instagram
Anderson swears by intermittent fasting to keep herself slim and trim. “Intermittent fasting helps you sleep better,” she says. “It boosts your immune system, it helps your metabolism and even helps your brain think better, believe it or not. And it has definitely helped me maintain a healthy weight. I only eat between the hours of 11 a.m. and 6 p.m. I try to have my last meal by 5:30 p.m. Now, if I'm going out at night, of course, I make exceptions. I'll probably go out to dinner maybe one to two nights a week, and on those nights, I will just eat later. But then what I do to sort of maintain the intermittent fasting is instead of waking up the next day and eating at 11, I will wait until 12.30 or one to have my first meal.”
#4: Hot YogaShutterstock
Anderson loves the physical and mental benefits of Bikram yoga sessions. “I'm honestly addicted to it because it makes me feel so good,” she says. “It keeps me toned. I think it also helps me maintain my weight because it's 105 degrees for 90 minutes, and you literally sweat like crazy. Honestly, you look like you just stepped out of the shower when you're done with this yoga class. That is how much you sweat, but it's detoxifying. It rejuvenates every single cell of your body… It is healing; I feel like a million bucks when I walk out of there. It not only helps me stay toned and fit, but it also helps me mentally. Recently, I just moved, so I wasn't able to do it for a couple of days. And I honestly felt my anxiety start to rise, and I started to feel a little bit down and depressed. And then I was able to practice yoga this morning, and oh my gosh, you guys, I feel 10 million times better.”
RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger
#5: Eating CleanShutterstock
Anderson says eating a clean, healthy diet is her number one tip for looking and feeling your best. “If you just eat clean and you only exercise two to three times a week, you'll be able to maintain weight and just be healthy and fit,” she says.”When I was in my late twenties and early thirties, I only worked out maybe two or three times a week, but I was really disciplined about what I ate. I honestly think what you eat and put in your mouth is like 80% of the reason you are the size that you are.”
Typical DietShutterstock
Anderson follows a paleo-ish diet and always starts her day with a big glass of water. “I eat a lot of salads, I eat a lot of proteins like chicken, like fish, like nuts,” she says. “And I think as we age too, it's very important that you get enough protein. If you're not getting enough protein, then your hair will start to fall out. You won't build muscle as much. I also eat a lot of eggs. I eat a lot of fruit. I eat a lot of salads,” Heather says.
Breakfast and LunchShutterstock
For breakfast, I'll have eggs with some gluten-free toast with almond butter on it or even peanut butter. For lunch, I'll have a tossed green salad with either chicken salad or tuna salad on top of it.
RELATED:Top 10 Foods Every Man Should Eat Every Day to Build “Dense” Muscle
DinnerShutterstock
For dinner, I will have fish or chicken with broccoli or a salad or a vegetable. Yes, I will have bread every once in a while, and yes, I will have dessert, maybe, like every day. I'll have one thing that's sweet, just like a little something, because that is my vice.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
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        I’m 90+ and These 9 Fat-Blasting Habits Keep Me in the Best Shape of My Life
    
Copyright Health & Longevity/YouTube
By Leah GrothSep 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓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.
Do you ever wonder about the habits of some of the healthiest people in the world? Takishima Mika, or “Takimika,” is in her mid-90s and works as a personal trainer. Considered Japan’s oldest fitness instructor, the former housewife maintains a super healthy lifestyle. She recently revealed 9 of her key health habits in an interview with Nippon – many of which you can incorporate into your own routine.
She Only Sleeps 3 to 4 Hours a NightAccording to Takishima, she doesn’t need a lot of sleep. She goes to bed at 11:00 pm and wakes up bright and early at 3:00 am. That means her total amount of sleep is just three to four hours.
2 Hours of Walking and JoggingShutterstock
After getting up at 3, while it’s still dark, she gets her cardio in. “I leave home at around four in the morning, walk four kilometers, then jog another three. Finally, I walk a kilometer backward. I do this every day, as long as it’s not raining. It takes around two hours, but it feels like it’s over in no time,” she says.
A Hearty BreakfastShutterstock
Around 7:00 am, she is ready for a breakfast full of protein and fermented foods. “I grill mackerel or salmon and have it with nattō, eggs, tofu, kimchi, and nukazuke pickles. I never skip my two packs of natto,” she says.
Housework and StretchingShutterstock
After she eats, it’s time for housework and stretches. She also pays attention to form and posture at all times, even when watching TV. She also walks around on tiptoes.
RELATED:I Lost 100 Pounds in a Year and I Didn't Give up a Single Thing That I Like
A Light LunchShutterstock
Takishima goes light on food during lunchtime because she is still pretty full from breakfast “I have a banana, followed by a probiotic Yakult drink. That’s all. I get sleepy if I overeat.”
Two Hours of Intense TrainingShutterstock
During the afternoon, she invests about two hours on intensive training sessions. Sometimes she works out with her trainer, Nakasawa Tomoharu, doing one-on-one exercises. She doesn’t listen to music, but concentrates on her stretching.
Red and White WineShutterstock
Before she makes dinner, Takishima treats herself to wine. “I like both red and white wine,” she says. “Red wine, in moderation, has long been thought of as heart healthy,” says the Mayo Clinic. “The alcohol and certain substances in red wine called antioxidants may help prevent coronary artery disease, the condition that leads to heart attacks.” While red wine is slightly healthier than white, the lighter shade of vino generally has fewer calories than the darker shade.
RELATED:Top 17 Expert Hacks to Burn Fat and Transform Your Body by 30 Minutes of Walking
Soup for DinnerShutterstock
“After my glasses of wine, I take my time to enjoy my dinner. I make chicken and vegetable soup a lot. I stew Chinese cabbage, mushrooms, potatoes, carrots, konnyaku, and the like until tender, then add the chicken. I like the flavorful juice you get from the vegetables. I love seasonal vegetables, too. In winter I add plenty of spring onion,” she says about her nightly meal.
No Processed FoodShutterstock
Takishima eats three balanced meals a day, eating as much as she wants. However, she has always avoided artificial additives and preservatives. “If I feel like cake, I have cake. Sometimes, I decide to only eat half and save the rest for the following day. I end up eating at all, though,” she says.
RELATED:I Lost 70 Pounds, “Got Rid of Cellulite and Fat and Toned My Legs” with These 3 Simple Steps
She Trains OthersShutterstock
Tomoharu, Takishima’s trainer and the owner and managing director of Power Aging, the gym where she trains, made his star pupil a trainer. “Every inch of Takishima’s body exudes a love of training. She’s a great speaker, too. The more I worked with her, the more I felt that it was a waste to have her come here only as a pupil, which is why I half forced her to take the role of fitness instructor. Takishima resisted initially, but her achievements have exceeded our expectations,” Nakasawa says. 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.
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        We Are 55 and These 15 Fat-Blasting Habits Keep Us in the Best Shape of Our Lives
    
Copyright Melissa Neill/YouTube
By Leah GrothSep 09, 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
✓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.
Melissa Neil is a fitness trainer who specializes in working with women over 40 to transform their bodies and health. Melissa, in her late 50s, along with her husband, Ken, who is in his 60s, eat and exercise together to ensure healthy aging. She takes her followers “through a typical day” of “how we get in shape at this stage in life,” she says. “So we're gonna show you how we eat, what we do for training, and we're also gonna show you a way that you can do exactly what we are doing to get in great shape in your forties, fifties, sixties, and beyond.”
We Eat a Protein-Packed Pre-Workout Snack“The first thing that we are doing, which we do before every strength training workout, is we're gonna have a pre-workout snack,” she says. She makes cream of rice, about “two heaps” or 70 grams, which she combines with protein powder. “ Ken's gonna have about 40 grams, and I'm gonna have 30 grams,” she says in the video.
They Use Protein Powder for FlavorShutterstock
She opts for whey protein. “You could use a plant protein. It doesn't really matter,” she says. She adds that she uses chocolate flavor, which “kind of gives it flavor because the cream of rice in itself can be a bit bland.” She notes it’s a great way to get your protein in. She also mixes it with unsweetened almond milk and cinnamon.
They Drink Lemon TeaShutterstock
“I'm just making some lemon tea because we both have lemon tea,” she says. “It's a way for me to get some hydration first thing in the morning. So that's what I like doing.” She chooses to avoid coffee because “coffee's actually a diuretic, meaning it's not going to hydrate you. It's going to dehydrate you. So this is why we have lemon water, but coffee is not bad for you per se. It's absolutely fine. But I just like to use this opportunity for hydration.”
They Also Drink CoffeeShutterstock
“We don't drink a massive amount of coffee. We just drink it occasionally. I wanted to give it a try of not drinking so much coffee, and actually, I found it quite easy to do.”
She Eats Less Than Her HusbandShutterstock
She notes the reason why she eats less than her husband is that her calories “actually need to be less in order to get fat loss. Ken can eat a lot more because he weighs more and he's a male. His body's burning more fat or burning more energy, and he's going to need a lot of energy to get through the workout,” she says.
Since Eating More Protein Her Training Has ImprovedShutterstock
She reveals that since she started eating the protein-packed meal, her training has improved. “We're both in a calorie deficit and what that means is sometimes, if you are in too much of a calorie deficit, you don't eat properly before training, your training is going to be compromised. That's your strength training. So it's really important to fuel your body correctly,” she says.
They Don’t Skip MealsShutterstock
She stresses the im[importance of not skipping meals. “People think that's a good way to lose weight, but actually, it's not because it's really important to fuel your body correctly,” she says.
They Walk to the GymShutterstock
When it comes time to go to the gym, she reveals one of her fitness secrets. “We always walk,” she reveals. “Because what that does is it gets our steps in, so it's about a 15-minute walk to the gym, and yeah, it gets our steps in.”
RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"
They Do Bench ExercisesShutterstock
After a warm-up, they head over to the bench to do some exercises. “It's actually a decline bench,” she says, revealing that they have five sets of exercises. She starts with lower intensity, and by the third set, she moves onto “relatively heavy weight. The two final sets are what are called working sets. And they will be really, really heavy on the maximum that we can go for kind of six reps.”
Then, They Do HIIT Cardio
See on Instagram
After their strength training session, they move on to cardio. I'm now going to get on the stair climber and do some HIIT cardio. It's just going to be 20 minutes,” she says.
They Eat More Protein for BreakfastShutterstock
After their workout, they move on to breakfast, which is oatmeal. “Ken's putting in 60 grams. I would probably put 50 grams in, so I have a little bit less than him, but then my carbohydrates through the day would be much less than Ken's for the rest of the day.” She adds almond milk and protein powder. Ken adds banana “because he can afford to have a little bit more carbohydrate,” she says. She sticks to berries.
They Have Lean Protein, Whole Grains, and a Little Fat for LunchShutterstock
For lunch, they marinate chicken breasts in yogurt, whole grains, and homemade coleslaw with cabbage, a little bit of mayo, and apple cider vinegar. “I'm basically just gonna plunk it all on a plate and eat it. But I will weigh it out, probably like about 90 grams of chicken breast,” she says.
Her Husband Does Group Cardio ClasssShutterstock
“Ken loves to do his cardio in a group environment. So he goes to a local gym where he does a class in the evenings. It's a high-intensity interval training class. It fits right in with how we recommend you work out if you are over 40,” she says.
RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life
They Have Salmon and Veggies for DinnerShutterstock
Her last meal of the day is salmon and veggies. “We just bought one of those stir-fried vegetable bags; they're already prepped up. Just stir-fried that and put it like salmon in,” she says.
They Also Indulge in a Low-Calorie Sweet TreatShutterstock
She follows it up with something that is “always quite light, a little bit of dessert,” that is, low-calorie ice cream served in a cup of tea. “It's 250 calories per tub,” she says, revealing that she just has one-fifth of that.  “It is going to have carbohydrates in it but not that many carbs, so it won't push me over my limit,” she says.
The Couple’s Program Helps with Accountability
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They also explain that they created the couple’s program because it helps with accountability. “Some people are different, but I need to be pushed, and working with a partner and my partner has helped me tremendously. It's great,” says Ken.
It Has Also Challenged Her and Increased Her Fitness LevelShutterstock
She admits that when they started out, they were on different levels. “What it's done is it's really brought my strength training, in particular, my upper body. I've just achieved a sort of personal best on my bench press by working out with Ken.”
It’s More Fun Doing It with Someone ElseShutterstock
“So we've developed this program in mind so that if you've got someone you want to do this with, it's going to work so much better for you than doing it on your own. Because it's actually quite tough doing it on your own, isn't it?” she says.
RELATED: 10 Ways to Lose Weight in Water (That are Not Swimming)
It Also Simplifies ThingsShutterstock
“If you can do it with someone, it's actually going to bring your training on more. It's going to bring more food to the side of it. Especially if you eat together because you know you eat together so you're going to have the same meals together. Ken eats more than me, but essentially, it's the same food we eat out together as well, don't we?” she says.
Overall, It Will Improve Your Health
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“It's about your health as well, trying to improve your health in life and your activity by going out and you're walking, improving your mobility. And having a better lifestyle with that,” they add. “We are doing it together. So it makes it much easier to do it together, and it kind of brings us closer together.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
Nutrition & Diet
        I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me
    
Copyright Scott Sampson
By Leah GrothOct 09, 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
✓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
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
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Are you sick and tired of your weight yo-yoing? Scott Sampson, 60, the YouTuber behind the account Becoming Superhuman, struggled with his weight for most of his life, losing pounds and then putting them – and then some – back on again. It wasn’t until he figured out the secret equation to weight loss that he achieved long-term success. “I lost 120 pounds, from 307 to 187 pounds in a 12-month period of time from July 2022 to July 2023,” he exclusively tells Body Network. Here is everything you need to know about his weight loss journey.
Scott Sampson Struggled with Being Overweight and Obese Almost All His Life
Copyright Scott Sampson
Sampson, who lives in Tyler, Texas, struggled with being overweight “and then obese” for almost his entire adulthood. “Each year, I would gain 20-30 pounds, try a diet, and lose 10-15 pounds. As I approached 300 pounds, I became more serious about my weight and managed to lose 30-40 pounds, but inevitably fell back into unhealthy eating habits of overeating and eating unhealthy food, leading to regaining the weight, often plus some. This cycle of losing and gaining continued for 20-25 years. I would lose 20, 30, or 40 pounds, and then I would gain most of it back. Over and over and over again,” he explains to Body Network.
He Hit His Breaking Point in 2019
Copyright Scott Sampson
In 2019, he experienced a pivotal moment when my dad passed away from a heart attack at 73. “Taking care of my mom, who was 74, disabled, and facing serious health issues like diabetes, hypertension, and severe CV, made me realize I was on a similar path, and it was going to be fast approaching. I was pre-diabetic and marginally hypertensive, and I decided to take control of my health and that if there was anything I could do to avoid being in poor health as I aged, I was going to do it,” he says.
He Shifted His Focus From Losing Weight to Becoming Healthy
Copyright Scott Sampson
“For the first time, my focus shifted from just losing weight to becoming healthy. I dove into YouTube content about metabolic health, learning about insulin resistance and the harmful effects of ultra-processed foods. Understanding the dangers of these foods helped me commit to a whole-food, low-carb lifestyle. Recognizing my struggles with food addiction, I created a ‘do not eat’ list, allowing me to stick with my new eating habits,” he says, “what most people would consider a keto or ketogenic diet. I didn’t count any macros, but I also knew I was not consuming enough carbs to count.” He also didn’t add in a lot of additional fat as a lot of traditional keto purists advocate, “because I knew my body was carrying around all the fat that I needed to fuel my body. I didn’t go low fat. I just didn’t increase my fat intake and didn’t have to count my fat macros. In hindsight, I probably should have done a better job of making sure I was getting enough protein as I was actively trying to lose weight. It wasn’t until I was in a maintenance phase that I began to prioritize my protein intake,” he says.
He Cleaned Up His Diet and Started Intermittent Fasting
Copyright Scott Sampson
“Throughout the weight loss phase of my health journey, I ate primarily cruciferous vegetables, berries, cheese, and proteins (eggs, beef, chicken, pork, fish). By eating a whole food, low-carb diet, combined with Intermittent Fasting, I was able to lose 100 pounds without any exercise,” he says, revealing that he started fasting about one month into the diet. “At first, two meals a day with no snacks in about a 6-7 hour eating window, and then I later transitioned to one meal a day (OMAD). I completely avoided ultra-processed foods, seed oils, refined grains, and fast foods,” he says.
RELATED:I Got Into the Best Shape of My Life and “Rocking” at 51 With This Top Workout
He Did a Water Fast Once a Month
Copyright Scott Sampson
“In addition, about once a month, I would do a 3-5 day water fast. For me, this was more about health than weight loss, and I learned that these extended fasts have incredible health benefits. Your body recycles damaged and abnormal cells. You produce additional human growth hormone. Your body produces additional stem cells. Your gut microbiome rests and resets. It’s also beneficial for your DNA and mitochondria,” he explains.
He Added Walking Into His Routine
Copyright Scott Sampson
“I did begin to introduce exercise into my routine and was able to lose an additional 20 pounds while building some lean muscle mass,” he says. “Walking is my primary form of exercise. Once I established a routine of daily walks, I noticed increased energy and mental clarity. Walking is sustainable for most people, offering tremendous health benefits. I recommend aiming for 30-40 minutes of walking each day, ideally after meals, as it’s easy to start at your own pace. Walking is also one of the easiest things for someone who is very overweight (like I was), and they can start at their own pace and improve as they drop weight,” he says. “I also incorporated bodyweight exercises like push-ups, air squats, and planks, along with some dumbbell workouts.”
It Is Now His Lifestyle
Copyright Scott Sampson
“Even a year after losing 120 pounds, I continue to eat a whole food, low carb diet, continue to eat one or two meals a day, and continue to consume YouTube content on health and wellness. This is a new lifestyle for me. After I had lost about 100 pounds, I had a friend ask me when I was going to stop dieting. I explained to them that we all diet all the time and that my new diet was something I was going to do for the rest of my life.”
Here Is What He Eats in a Day
Copyright Scott Sampson
Here is what he eats in a day during the maintenance stage. “My diet resembles a ‘carnivore adjacent’ approach. Typically, I consume 3-4 eggs, 12-24 ounces of protein (usually beef), an avocado, and a handful of strawberries. I also include chicken, pork, and fish a few times a week,” he says.
RELATED:6 Surprising Techniques to Reduce Anxiety, Clinical Psychologist Swears By
He Also Hydrates
Copyright Scott Sampson
He also has a “strict” hydration routine. “I start my day with 6-8 ounces of water mixed with electrolytes, followed by about 15 ounces of coffee with cream or milk. By mid-morning, I drink 40 ounces of black iced tea, then another 40 ounces of green iced tea in the afternoon, finishing with 30-40 ounces of water later in the day.”
Sleep Is Also Key, He Says
Copyright Scott Sampson
Sleep is also a priority. “I aim for at least 7 to 8 hours of quality sleep. Good sleep is crucial for overall health and effective weight loss, and it’s often overlooked,” he says.
His Message? “Mindset Is Everything”
Copyright Scott Sampson
What is his message for people out there who are struggling to get in shape? “Mindset is everything,” he says. “You need the desire to change and the determination to learn what it takes. I’ve been where you are, that I struggled for years and years, and I found success through a whole food diet. Processed foods are detrimental to our health; recognizing them as harmful can make it easier to stop consuming them. The idea of “everything in moderation” often leads to failure for those who struggle to moderate. If I can do this, anyone can—there’s nothing special about me. I simply learned the impact of certain foods on my body and decided to eliminate them. You can too!”
He Started His YouTube Channel to Help Others
Copyright Scott Sampson
“I started my YouTube channel because I feel like I have something to offer. I want to share what I’ve learned about gaining control of my health and how it’s impacted my life. I believe I come from a different standpoint than most people on social media talking about weight loss. I named my YouTube channel Becoming Superhuman because sometimes that’s how I feel now that I’ve regained my health. Super basically just means ‘over and above,’ higher in quantity, quality, or degree than ‘more than,’ and taking control of our health in the way that I’ve been able to do so, is more than most people these days. I have a message to share that’s positive, that’s possible, and so many people don’t realize how much better they can make their lives. They feel trapped, and I want to help them take their first steps to Becoming Superhuman,” he explains.
RELATED:13 Weight Loss Alternatives When Ozempic Isn't Available That Experts Swear By
He Has “Transformed” His Life
Copyright Scott Sampson
“Losing over 100 pounds has transformed my life in ways I never thought possible. I’ve ditched the daily medications for joint pain and body aches, and I no longer suffer from frequent acid reflux or digestive issues. It’s been years since I’ve had a cold or a sinus infection. With newfound energy and mental clarity, I finally care about my appearance and feel confident in my own skin. At 60 years old, I’m more excited about the future than ever before.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        5 Daily Moves to Sculpt Your Summer Body in 8 Weeks
    

        ​Bodyweight Squats for Better Balance
    

        Copyright Liz Hilliard
    
By Liz HilliardApr 12, 2025
Liz Hilliard
Author, Motivational Speaker, Podcast Co-host, Founder & CEO of Hilliard Studio Method (HSM)
Liz Hilliard is an author, motivational speaker, and Founder &amp; CEO of &lt;a href=&quot;https://hilliardstudiomethod.com/&quot;&gt;Hilliard Studio Method (HSM)&lt;/a&gt;
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✓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.
Summer is approaching fast, and many of us are looking for ways to feel stronger and more confident in our bodies. As a fitness expert and founder of Hilliard Studio Method, I've helped thousands of people transform their bodies with effective, sustainable routines. My 8-week guide will help you build strength, increase energy, and feel your best this summer season.

            
                Time to Pump Up Your Walks
            
            
        I’m 70 but Look 40 Thanks to These 7 At-Home ExercisesCopyright Liz HilliardFor the next two weeks we will focus on increasing the intensity of your walks and introduce 5 new exercises. The point of the daily walk is to keep your body moving, focus on yourself and your mental health and help you feel more creative and energized.
Increase your walks this week by 5-10 minutes and next week another 5-10 minutes.
Walk with a friend so you can chat and walk at a pace that makes you slightly breathless.

            
                Your Daily Exercise Routine Starts Now
            
            
        ​Keep Moving Your BodyCopyright Liz HilliardHere are the 5 exercises to complete daily with one day of rest each week. Focus on improving your form and increasing the number of repetitions by the end of the next two weeks. Remember to record your reps/timing and try to increase your totals at the end of each week.

            
                1. Squats – Build Your Lower Body Foundation
            
            
        Copyright Liz Hilliard
Stand with feet slightly wider than your hips. Keep heels heavy and toes light. Lock in your core muscles and stand tall through your spine, keeping shoulders away from ears. Sit your tailbone back and down and hinge your chest forward while swinging your arms forward in front of your chest. Drive through the heels and squeeze through the glutes to raise back to standing, lowering arms by hips. Do not thrust the hips forward when coming to standing.
Work up to 20 consecutive reps. If this is too challenging or you feel unstable, practice sitting down and standing up from a chair without using your hands. When you are ready to add-on, place light weights in your hands.
On the final squat, stay low and press into the balls of the feet to raise the heels and try to balance for 10 seconds at a time. You should feel this in your calves, thighs and core.

            
                2. Reach to Plank - Your Full-Body Energizer
            
            
        ​3. Side Plank - Sculpt Your WaistlineCopyright Liz HilliardAfter your last squat, return to standing. Reach arms to the ceiling overhead, squat and place hands on the floor under shoulders. Step one leg back at a time into a plank position. Make sure to keep your neck long, back flat and abdominals pulled in throughout. Step back up one leg at a time, press to standing and reach arms overhead. Think very safe, controlled, and low-impact burpee.
Work up to 10 consecutive reps. Take this as slowly or as quickly as you need without losing your form. The point is to energize the arms at the top and engage in a straight line with a strong plank at the bottom. If this is easy, keep adding one more rep at a time.

            
                3. Side Plank - Sculpt Your Waistline
            
            
        Copyright Liz Hilliard
From tabletop all fours, there are three positions to start and work up to. Begin by keeping your Left hand under your shoulder and kickstand your Left leg shin to the side so your Left knee is directly under your hip. Pull your Right shoulder and hip back so they are stacked; shoulder over wrist, hip over knee, and top hip stacked over bottom hip. Raise Right outer thigh in the air until it's in line with your hip.
If this feels stable, take your Right foot in front of your body and press it into the floor and extend the body Left leg straight out of the hip on the floor with the blade of your Left foot on the floor so your head and heels are in one long line and you can use your front Right foot to help lift your Left hip higher to engage your obliques. 
If this feels stable, float your top Right leg up to the sky for a full side plank. To keep your core fully engaged keep hips stacked.
Time how long you can hold this plank. Repeat on the other side and take slow deep breaths while you continue to pull your center core and waistband in. Try to hold a little bit longer each day.

            
                4. Glute Bridge - Strengthen Your Backside
            
            
        ​2. Reach to Plank - Your Full-Body EnergizerCopyright Liz HilliardFrom side plank, flip over and lie on your back, head and shoulders on the mat, knees bent, feet flat. Squeeze your glute muscles and tuck your hip bones up toward your ribs. It is important to tuck tailbone and curl abdominals in to protect your back and activate your core. Press your feet into the floor and slowly raise glutes up into a bridge. Always keep your mid-back on the mat. You want to feel your hamstrings and glute, not your back.
Roll one vertebrae up and down at a time slowly for 10 reps. On the last one, hold at the top, bring Right knee to chest and extend leg straight to the ceiling and repeat the curl bridge up and down 10 more times. Repeat on the Left leg. Take breaks as needed but try to do this all consecutively. If it is too challenging to do one leg at a time, keep both feet down until you are able.

            
                5. Bicycle Curls - Define Your Abs
            
            
        Copyright Liz Hilliard
After glute bridge, lower the hips to the floor and place your hands behind your head, elbows wide. You will be curling your chest up off the floor, not pulling your neck up, so the hands here are just to help you support your neck and gently tuck your chin to your chest.
Bend your Right knee and bring it up to your chest as you extend your Left long, hovering it off the floor. Curl up your chest up and twist your torso to your Right knee trying to keep your Right shoulder off the mat. Begin to bicycle the legs in and out and twist your torso to the opposite knee. 
To modify, keep your head and shoulders on the mat and focus on your abs. Fully extend your legs with energy and pointed toes. Try to rotate side - to - side for 30 seconds, breaking as needed. 
If you can easily do this, add on at the end of 30 seconds by extending your legs together in a straight line out to 45 degrees in the air with your head, shoulders and low back on the mat. Hold this for 8-20 seconds. When ready, you can lift your head and shoulders off the mat and hold the outer thighs or release arms to the ceiling for a hollow body hold from 8-20 seconds.
Make sure to record your time and progress daily!

            
                Feed Your Body Right With Fiber
            
            
        ​Deadlifts: The Ultimate Functional ExerciseCopyright Liz HilliardFoods high in fiber are important because they keep your blood sugar levels even and give you a feeling of satiation. High fiber foods can reduce the risk of heart disease and stroke and aid in digestion.
High fiber foods include:
Broccoli
Brussels sprouts
Apples
Sweet potatoes
Chickpeas
Black beans
Chia seeds
Oatmeal
Popcorn
Quinoa
Berries
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
About the Author: Liz Hilliard is an author, motivational speaker, podcast co-host, and the founder & CEO of Hilliard Studio Method (HSM).

Nutrition & Diet
        8 Anti-Inflammatory Foods Nutritionists Recommend for Joint Pain
    

        Shutterstock
    
By Leah SuzanneApr 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
If you are experiencing joint pain and inflammation, making dietary changes can help. While there is no “arthritis diet,” “many foods can help fight inflammation and improve joint pain and other symptoms,” explains the Arthritis Foundation. What foods should you eat to minimize joint pain? Body Network spoke with Kayla Farrell, RDN, Registered Dietitian at FRESH Communications, who filled us in on the topic. Here are 8 anti-inflammatory foods she recommends. 

            
                Salmon
            
            
        ShutterstockFatty fish, like salmon, “is a quality protein choice with high levels of omega-3 fatty acids that interfere with immune cells that cause the body's inflammatory response,” says Farrell. “In turn, this helps reduce inflammation and joint pain. As a registered dietitian, I choose salmon from Chile because it’s particularly high in these powerful omega-3s and low in mercury.”

            
                Greek Yogurt
            
            
        ShutterstockGreek yogurt contains probiotics, healthy bacteria that support a balanced gut microbiome. “A healthy gut is linked to better mental health and cognition, improved digestion, and decreased inflammation. I opt for plain Greek yogurt to reduce added sugars and add toppings like fresh fruit and nut butter,” she says. 

            
                Turmeric
            
            
        ShutterstockShe is also a fan of turmeric. “This spice contains a powerful anti-inflammatory compound, known as curcumin, that helps reduce inflammation. When cooking, I recommend using both turmeric and black pepper to increase its ability to be absorbed in the body by 2000%,” she explains. 

            
                Broccoli
            
            
        ShutterstockEat your broccoli if you suffer from inflammation. “This cruciferous vegetable is packed with vitamin K, making it a nutrient-dense food that can reduce inflammatory markers in the blood and promote healthy joints,” says Farrell. “Broccoli can be enjoyed both raw and cooked, but I recommend steaming broccoli for additional health benefits.”

            
                Olive Oil
            
            
        ShutterstockOlive oil “is an incredible antioxidant, which can reduce inflammation throughout the body,” says Farrell. “This oil has become readily available and used for a variety of different dishes since the 1990s, when the Mediterranean Diet became popular for heart health.”

            
                Berries
            
            
        ShutterstockBerries, specifically blueberries, strawberries, and raspberries “are full of vitamin C, which can reduce inflammation throughout the body, including the joints,” she says. “The anthocyanins found in berries have also been found to have an anti-inflammatory effect.”

            
                Leafy greens
            
            
        ShutterstockLeafy greens are another must-eat. “While it can be a challenge to incorporate leafy greens into any diet, this food packs a punch when it comes to anti-inflammation, containing high levels of vitamin K, calcium and antioxidants to support joint health. I recommend sneaking spinach or kale in a fruit smoothie for an easy way to get some greens!” Farrell states.

            
                Beans
            
            
        ShutterstockBeans are the last item on her list. “These legumes are a fiber-filled, plant-based protein source that offer antioxidants and anti-inflammatory compounds, like polyphenols, that benefit joint health,” she says. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.
Nutrition & Diet
        10 Tips to Shed Pounds While Eating at Your Favorite Restaurants
    

        Shutterstock
    
By Leah SuzanneApr 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
Are you trying to avoid restaurants on your weight loss journey? There’s no need, one expert maintains. Natalie Mirasolav is a fat loss coach who helps clients struggling with belly fat and low energy get in shape. In a new post, she tackles dining out while on a diet. “How to eat out and still lose weight,” she says. “We all love dining out, but when you’re focused on weight loss or hitting your protein goals, it can feel tricky. The good news? You can eat out and still make choices that support your goals with just a little planning and intention.” She offers 10 “simple, real-life tips to help you enjoy your meal and stay on track with your weight loss journey.”

            
                1. Do Your Research
            
            
        
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A post shared by Natalie Mirasola (@healthyourselfwithnat)
Her first tip? Do your research. “Look up the menu beforehand,” she writes. “Avoid menu stress by deciding what to order ahead of time. This helps you make a confident, healthy choice without the last-minute pressure.”

            
                2. Prioritize Protein and Vegetables
            
            
        ShutterstockNext, prioritize protein and veggies. “Protein is key for staying full and building lean muscle. Pair it with fiber-rich veggies to add bulk and keep you satisfied without extra calories,” she says. 

            
                3. Skip the Carbs
            
            
        ​Stay Away From the Bread or ChipsShutterstockNext, indulging in empty calorie carbs can be tempting, but don’t, she warns. “Skip the free bread or chips. Those little extras add up fast and don’t satisfy you. Skip them and save those calories for something that truly fuels you,” she writes. 

            
                4. Ask for Dressings and Sauces on the Side
            
            
        ​Order Condiments on the SideShutterstock“Ask for dressings/sauces on the side,” she continues. “Restaurant dressings and sauces can be loaded with hidden calories. Get them on the side and use just enough to enhance the flavor.”

            
                5. Stop Eating Before You Are Full
            
            
        ​What To Do InsteadShutterstockYou don’t need to overeat. In fact, she only recommends eating until you are 80% full. “You don’t have to clean your plate. Pay attention to your hunger cues and stop when you feel satisfied, not stuffed,” she writes. 

            
                6. Opt for Grilled, Baked, and Broiled Instead of Fried
            
            
        ShutterstockNext, opt for grilled, baked, or broiled over fried. “Fried foods can add unnecessary fat and calories. Opt for grilled or baked options for a healthier choice,” she says. 

            
                7. Request Half Portions or Take Half to Go
            
            
        Shutterstock
Another tactic she uses? Order half portions or ask for a to-go box. “Portions at restaurants are often larger than we need. Ask for a smaller portion or box half your meal to enjoy later,” she writes. 

            
                8. Don’t Drink Your Calories
            
            
        Shutterstock
“Drink water or unsweetened tea,” she suggests. “Skip sugary drinks and cocktails. Water or herbal tea is calorie-free and keeps you feeling full.”

            
                9. Fill Up on Salad First
            
            
        Shutterstock
Next, start your meal by filling up on a salad first, dressing on the side. “Start your meal with a veggie-packed salad to curb your hunger and help you eat less of the heavier stuff. Just keep the dressing light,” she suggests. 

            
                10. Ask for Substitutions
            
            
        ​Bonus Tip: Look Out for Hidden CaloriesShutterstockAsk for substitutions. “Most restaurants are happy to swap out sides. Choose healthier options like steamed veggies instead of fries or a baked potato instead of mashed,” she suggests

            
                Bonus Tip: Look Out for Hidden Calories
            
            
        ​What To Do InsteadShutterstockAnd finally, a bonus tip: Be mindful of hidden calories. “Sometimes the extra calories come from cooking oils, sauces, and hidden ingredients. Always ask about preparation methods when you’re unsure,” 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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