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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.

6 Best Costco Foods That Burn Fat Fast, According to a Nutritionist

Shop them now and watch the pounds drop off.

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Do you ever wonder what health experts buy at Costco? Elaine Morrison is a Nutritional Therapy Practitioner and Certified Pilates Instructor who helps her clients lose weight and get into the best shape of their lives. We recently chatted with the menopause and midlife coach and asked her what is in her Costco cart when she wants to lose weight.


1. Kirkland Signature Organic Greek Yogurt

Los Angeles, California, United States - 07-22-2020: A view of several cases of Kirkland Signature organic Greek yogurt, on display at a local Costco.

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Kirkland Signature Organic Greek Yogurt is one of the most popular items from Costco’s brand KS collection, and Morrison is one of the many health experts who is a fan. “With 18 grams of protein per serving, it's great to add to a smoothie or enjoy alone,” she says.

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

2. Kerrygold Butter

GERMANY - DEC 23, 2024: Kerrygold Original Irish Butter Packaging in Store

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When it comes to butter, only buy Kerrygold. “This grass-fed butter is a healthy fat to add to potatoes or grains,” says Morrison. Luckily, Costco sells the brand a lot cheaper than other stores, and carries both salted and unsalted.

3. 100% Grass-Fed Wagyu Ground Beef Patties

cooking burgers on hot grill with flames​Grass-Fed BurgerShutterstock

Yes, you can eat burgers and lose weight. Morrison is a fan of 100% Grass-Fed Wagyu Ground Beef Patties. “These are great to keep in the freezer for a quick meal with 24 grams of protein. Heat and serve,” she says.

4. Organic Blueberries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutrition​Fresh BerriesShutterstock

Costco has a good selection of fresh organic fruits and vegetables, but her top pick for weight loss is blueberries. “Blueberries are low in sugar and have polyphenols, which feed the good bacteria in your gut,” she says. “Add to smoothies or top Greek Yogurt with them.”

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

5. Chosen Foods Avocado Spray

Merrillville, IN USA April 3, 2024: Chosen Foods Avocado Oil Spray on a store shelf

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Morrison is also a fan of Chosen Foods Avocado Spray. “Avocado oil is a healthy addition to the kitchen. It is a monounsaturated fat,” she says. “I like the spray because you can easily add oil to vegetables and roast them in the oven. Chosen Foods doesn't cut its avocado oil with vegetable or seed oils.”

6. Sabatino's Paleo Organic Basil and Cracked Black Pepper Smoked Chicken Sausage

Czech sausages​Best: Chicken SausageShutterstock

Chicken sausage is delicious – and a great source of protein. Costco sells a few types, but she recommends Sabatino’s Paleo Organic Basil and Cracked Black Pepper Smoked Chicken Sausage. “These pre-cooked sausages are a great option for a quick meal. They need to be reheated on a grill or stovetop and served,” says Morrison. 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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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 ever wonder what health experts buy at Costco? Elaine Morrison is a Nutritional Therapy Practitioner and Certified Pilates Instructor who helps her clients lose weight and get into the best shape of their lives. We recently chatted with the menopause and midlife coach and asked her what is in her Costco cart when she wants to lose weight.

1. Kirkland Signature Organic Greek Yogurt

Los Angeles, California, United States - 07-22-2020: A view of several cases of Kirkland Signature organic Greek yogurt, on display at a local Costco.

Shutterstock

Kirkland Signature Organic Greek Yogurt is one of the most popular items from Costco’s brand KS collection, and Morrison is one of the many health experts who is a fan. “With 18 grams of protein per serving, it's great to add to a smoothie or enjoy alone,” she says.

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

2. Kerrygold Butter

GERMANY - DEC 23, 2024: Kerrygold Original Irish Butter Packaging in Store

Shutterstock

When it comes to butter, only buy Kerrygold. “This grass-fed butter is a healthy fat to add to potatoes or grains,” says Morrison. Luckily, Costco sells the brand a lot cheaper than other stores, and carries both salted and unsalted.

3. 100% Grass-Fed Wagyu Ground Beef Patties

cooking burgers on hot grill with flames​Grass-Fed BurgerShutterstock

Yes, you can eat burgers and lose weight. Morrison is a fan of 100% Grass-Fed Wagyu Ground Beef Patties. “These are great to keep in the freezer for a quick meal with 24 grams of protein. Heat and serve,” she says.

4. Organic Blueberries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutrition​Fresh BerriesShutterstock

Costco has a good selection of fresh organic fruits and vegetables, but her top pick for weight loss is blueberries. “Blueberries are low in sugar and have polyphenols, which feed the good bacteria in your gut,” she says. “Add to smoothies or top Greek Yogurt with them.”

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

5. Chosen Foods Avocado Spray

Merrillville, IN USA April 3, 2024: Chosen Foods Avocado Oil Spray on a store shelf

Shutterstock

Morrison is also a fan of Chosen Foods Avocado Spray. “Avocado oil is a healthy addition to the kitchen. It is a monounsaturated fat,” she says. “I like the spray because you can easily add oil to vegetables and roast them in the oven. Chosen Foods doesn't cut its avocado oil with vegetable or seed oils.”

6. Sabatino's Paleo Organic Basil and Cracked Black Pepper Smoked Chicken Sausage

Czech sausages​Best: Chicken SausageShutterstock

Chicken sausage is delicious – and a great source of protein. Costco sells a few types, but she recommends Sabatino’s Paleo Organic Basil and Cracked Black Pepper Smoked Chicken Sausage. “These pre-cooked sausages are a great option for a quick meal. They need to be reheated on a grill or stovetop and served,” says Morrison. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

tara collingwood dietdivatara
I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
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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.

Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

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

Eggs

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

Homemade,Greek,Yogurt,In,Bowl,On,Blue,Background,,Top,View,Shutterstock

Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

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

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.​BerriesShutterstock

Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,OfShutterstock

Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Oats/Oatmeal

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Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,Shutterstock

Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Avocados

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And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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.

When it comes to weight loss and getting in shape, knowing what to eat is only half of the food battle – you also have to stock your fridge and cabinets with food that will fuel your health goals. Costco is a popular place to shop for anyone trying to get into shape, whether that involves building muscle, blasting fat, or losing weight. Hailey Gorski (@thetipsykale_dietitian) is an LA-based dietician and social media influencer whose goal is to help women take a “holistic” approach to diet and weight loss. In one of her many viral videos, she takes her followers on a grocery shopping trip to the big box store and educates them on what to load up on and why it’s a good idea to buy in bulk.


1. Unit Pricing Is Key

“Costco is known for their very large portions and selling things in bulk,” she says, revealing that people always ask her why, as a “single girly,” she buys bulk. It has to do with “unit prices,” she explains. “As a registered dietician, it's literally my job to identify different obstacles preventing people from eating healthier, and one of those is how expensive groceries are nowadays. According to the USDA, food at-home prices rose about 5% last year. The good news is that they anticipate this to decrease a little bit.”

2. She Saves Money Buying Bulk

A view of several cases of Kirkland Signature cheese, fruit and nut packs, on display at a local Costco store.Shutterstock

“My hack to minimize my grocery bill is unit pricing. This is comparing the cost per unit,” she says, using the price per ounce of yogurt as an example. “This makes it easier for you to compare prices of different products more easily, and regardless of the variation, the package, the brand.” Costco often has better unit pricing “because it offers things in bulk, so the cost per unit is lower when you're comparing a to other quantities from other retailers, that's what we call economies of scale baby,” she says.

Related: Becky Greenan Reveals 5 Upper and Core Exercises That “Hit Every Muscle in Your Upper Body”

3. Wilde Protein Chips

@thetipsykale_dietitian

#costcohaul #dietitian #losangelesdietitian

In another video, she reveals her “favorite high protein options from Costco” as a dietician.

“I like a high dip-to-chip ratio, and the vehicle for the dip is very important to me. Honestly, these are a great option,” she says, grabbing a bag of Wilde Protein Chips. “I've never found a protein chip that actually tastes good and has a good mouth feel to it. We've got 10 grams of protein when serving. That's fabulous.”

4. Kirkland Turkey Jerky

Hailey_Gorski_thetipsykale_dietician2_4b35cathetipsykale_dietitian/TikTok

“I always travel with a couple of different sources of protein, which help me snack sensibly when I'm traveling, and sometimes it's hard to find those healthy options at airports. So BYOP baby, bring your own protein,” she says, holding up a bag of Kirkland Turkey Jerky. There are 10 grams of protein in one serving. The protein will keep you full for longer. It'd be dope if it had no added sugar, but it's not the end of the world because the protein actually helps blunt that spike in blood sugar.”

5. Snack Packs of Nuts

Almonds,nuts,Black,Bowl,Against,Dark,Rustic,Wooden,BackgroundShutterstock

"Okay, nuts are a vibe, but the one thing about these is that you have to be really mindful of portion sizes. If I'm just snacking around these puppies, I'll probably eat half the 10,” she says about a large can of peanuts. “So rather than going for the big container, I'd go for these individual snack packs,”

6. Wonderful Pistachios

pistachio in shell nuts in bowl on wooden table background.Shutterstock

“Another great option is pistachios. Because they have the shell, you have to put in an effort to eat it. It's hard to overeat something when you have to crack a shell respectfully,” she says about a large bag of Wonderful Pistachios.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

7. Chicken of the Sea Tuna

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Next up is a bulk pack of chicken or tuna. “If you don't like tuna, you need to grow up,” she says. “It's convenient. It has a long shelf life. It's affordable. It's a good source of high-quality protein and essential omega fatty acid, Vitamin D.”

💪🔥Body Booster: When shopping at Costco, make sure to buy products that you think you will be able to use up. If you are a single person shopping for perishables, like produce, you might end up wasting a lot of food and could be better off at a regular grocery store. And, when buying meat, try freezing what you won’t be able to use up by the Best By date. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Amisha Sharma pocketdiets
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Are you trying to lose weight but aren’t sure what foods to eat aside from the usual protein, healthy fats, and unprocessed carbs recommendations? One Indian nutritionist has some tasty and unique recommendations. Amisha Sharma is a nutritionist and founder of Pocket Diets, educating her followers and clients about how to lose weight by cooking meals at home. In a new video, she reveals six delicious foods she added to her diet that helped her lose weight.

Fruit Chia Pudding

Eating fruit on its own can lead to sugar spikes, says Sharma. However, pairing it with chia seeds and nuts changes the game. “This is my favourite combo as I can eat my choice of fruits without worrying about the sugar spikes fruits can cause as the healthy fat content from chia seeds & nuts help lower the spike by slowly releasing the sugar,” she writes.

Steamed Veggies

Fun fact: Eating raw veggies might not be working for your digestive system. This is why steaming them can be helpful. “If you always have to run to washroom after eating a bowl of raw salad, switch to steamed veggies as these are very easy to digest and absorb as compared to raw ones,” she recommends.

Beetroot Curd

Need a probiotic and prebiotic boost for your gut? Try beetroot curd. “Combining beetroot or any vegetable with yogurt / curd gives a perfect combo of pro and prebiotic to feed good bacteria of your Gut,” says Sharma.

Dark Chocolate

Not all sweet treats will derail your diet. Sharma is an advocate of dark chocolate. “Cacao is Loaded with magensium and antioxidants which help you keep electrolyte balanced and inflammation lower,” she says.

Coriander Chutney

One of her favorite Indian delicacies for weight loss? Coriander chutney. “My go to with cheelas , idli, wraps and sandwiches as it is made up of powerful antioxidant ingredients like ginger, garlic & lemon which can enhance your immunity,” she says.

Sourdough Bread

And, you can still eat carbs and lose weight. Just eat the right kind of bread. “I am a bread lover and regular breads with loaded refined sugar and artificial ingredients is a complete NO for me bur sourdough is 100X better option as it is naturally prepped and has low Gi index and natural ingredients and good bacteria which Gut loves,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Ruth Soukup ruthsoukup
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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 perimenopausal and not sure what to eat? Costco is an excellent resource for healthy food, according to an expert. “I lost 49 pounds in my forties without dieting or Ozempic, but just by balancing my hormones. Here are the hormone-friendly foods I buy at Costco,” Ruth Soukup, a midlife health and mindset coach writes in a new Instagram post. “Costco can be a great place to stock up & save on hormone-healthy essentials, but not if you’re filling your cart the way most Americans do—with prepackaged snacks, sodas, and convenience foods. So here’s what I typically buy when I go to Costco.”

Meat

The first item to stock up on at Costco is meat. “Would I rather eat grass fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” she writes.

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

Produce

Fresh Produce refrigerated room in a Costco store. Costco Wholesale, produce, fruit,

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Next, she hits up Costco’s legendary produce section. “I go through a lot of lemons, so those are always on my list, along with baby spinach, asparagus, and Brussels sprouts,” she writes.

Cheese

Various,Types,Of, Cheese ,On,Rustic,Wooden,Table, dairyShutterstock

She also hits the cheese aisle. “I prefer buying the big 2lb blocks of cheddar, then grating it myself. I also like to keep a big tub of shredded parmesan on hand. We usually buy cream cheese here too,” she writes.

Fermented Foods

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.​Probiotic Foods: SauerkrautShutterstock

Costco is a great place to shop for prebiotic and probiotic foods, including fermented foods. “I like theWildbrine fresh sauerkraut and the grillospickles pickles!” she writes.

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

Bone Broth

Bone,Broth,Chicken,diet,food5. Broth (chicken or vegetable): 15 caloriesShutterstock

She also buys bone broth at Costco. “I love that Costco has started carrying my favorite @roliroti brand of fresh bone broth!” she writes.

Extra Virgin Olive Oil

Bottle,Pouring,Virgin,Olive,Oil,In,A,Bowl,olivesShutterstock

Extra Virgin Olive Oil is a great deal at Costco, especially the store’s own version. “I like the Kirkland brand,” she says.

Avocado Mayonnaise

Avocado Oil Mayonnaise for sale in jars on display in store. Sir Kensington's is an American food company with headquarters in New York

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She is also a fan of avocado mayonnaise. “I use the @chosenfoods brand and it is soooo much cheaper here than at Publix,” she says.

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

Hemp Hearts and Chia Seeds

hemp seed hearts closeup background, superfood conceptShutterstock

Next on her list? Hemp hearts and chia seeds. “For my protein balls & chia seed pudding,” she writes.

Collagen Protein

Woman,Mixing,Collagen,Powder,With,Water,Making,A,Drink,LadyShutterstock

Collagen protein is another item she stocks up on during her monthly Costco shopping trip. “I add this to a TON of recipes so I go through it pretty fast. I like the @vitalproteins brand,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Liz Hilliard
Copyright Liz Hilliard
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.

Getting older doesn't mean slowing down—but it does mean getting smarter about how we move our bodies. Fitness experts Liz Hilliard, creator of Hilliard Studio Method, and Ellen Thompson, a Certified Personal Trainer at Blink Fitness, have dedicated their careers to helping people maintain strength and mobility at every age. Their battle-tested recommendations could be exactly what you need to stay fit, energetic, and injury-free as you navigate your 50s and beyond.

Strength Training Is Non-Negotiable

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Copyright Liz Hilliard

"Strength training is my number 1 recommendation for anyone 50 or older. We begin to lose muscle mass around age 30, which can lead to a whole host of problems from increased body fat and weight gain to sarcopenia or osteoporosis," says Hilliard. "But by incorporating strength training like we do at my studio, we not only build muscle and strength as we age but also improve our bone density and maintain a healthy weight. No matter how old you are, who doesn't want a smokin' hot sculpted body, youthful mobility for everyday tasks, and joint strength that helps to keep us injury-free!"

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

The Perfect Push-Up for Any Fitness Level

Copyright Liz Hilliard

"My favorite strength training exercise that can be done anywhere, equipment-free is a push-up that can be achieved with legs straight or knees on the floor," explains Hilliard. "Never done a push-up? Begin by leaning against a wall at an angle with your hands slightly wider than your chest. Bend your elbows, taking your chest to elbow level to protect your shoulders while simultaneously strengthening them. Engage your core. A pushup is simply a moving plank that engages your core muscles and strengthens your upper body and back as well."

The Ultimate Full-Body Move

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Copyright Liz Hilliard

"HSM Pushup: From plank position, walk hands wider than shoulders, elbows gently turned out. Lift one leg in the air, bend the knee and crunch it in toward the chest, extend the leg back out straight," Hilliard describes. "While keeping the leg in the air, lower the body by bending the elbows until the chest is in line with the elbows and then straighten the arms to return to the start. One rep is a leg crunch and extension plus a pushup bend and press. Complete 8-10 each leg. To modify, put the floating toe down on the pushup or lower the supporting leg, knee to the mat."

"This is my all-time favorite push-up!" she adds. "You will literally work every muscle in your body in the most efficient, core-centric way to sculpt your body. If you could only choose one Hilliard Studio Method exercise, this is the one! The results will astound you!"

Keep Moving Your Body

Liz_Hilliard11Copyright Liz Hilliard

"The number one thing someone over 50 can do is 'move your body'," advises Ellen Thompson, Area Personal Training manager who oversees 19 high-volume gyms in New York. "Everyone has different interests, sports, pilates, strength training, walking, as long as you stay active and combine it with stretching, drinking water, get 7 hours of sleep, You will stay fit, healthy, have more energy and look younger. Staying fit doesn't have to be complicated, just find what works for you!"

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Bodyweight Squats for Better Balance

Liz HilliardCopyright Liz Hilliard

"Bodyweight Squats or Chair Squats build leg strength, specifically in the quads, hamstrings, and glutes," says Thompson. "This strength helps support everyday movements like standing, sitting, and climbing stairs. The muscles activated with squats are stabilizing muscles, which help improve balance. This ultimately decreases the risks of falls."

Modified Push-Ups That Protect Your Joints

Liz_Hilliard3I Got My Best Body After 50 and Here’s How You Can, Too

Copyright Liz Hilliard

Thompson recommends: "Incline Push-Ups or Wall Push-Ups strengthen upper body and core while being joint-friendly. Traditional push-ups can be tough on the wrists, shoulders, and elbows, so doing an incline or wall push-ups reduces the load. They still work your chest, shoulders, and triceps! This helps support everyday movements like pushing, lifting, and carrying."

Bird-Dogs for a Stronger Core

Liz_Hilliard19I’m 70 but Look 40 Thanks to These 7 At-Home ExercisesCopyright Liz Hilliard

"Bird-Dogs are great for core stability, as they engage the transverse abdominis and obliques," Thompson explains. "These muscles provide stability for the spine and can help reduce back pain. Bird-dogs also challenge your balance, which improves your overall stability and coordination."

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

Step-Ups for Real-World Strength

Liz Hilliard

Copyright Liz Hilliard

"Step-Ups (using a low stair or bench) strengthen the quads, glutes, hamstrings, and calves," notes Thompson. "These muscles are essential for everyday movements like climbing stairs, getting up out of a chair, and walking uphill. This is also a low-impact exercise that supports joint health, without putting stress on them."

Deadlifts: The Ultimate Functional Exercise

Liz Hilliard

Copyright Liz Hilliard

Thompson concludes: "Deadlifts (use barbell, kettlebell or dumbbell) are a great functional exercise that engages multiple muscle groups, including the legs, glutes, back, core, and grip strength. Deadlifts mimic everyday activities like lifting groceries or picking things up." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Liz FlourishedHope
Copyright FlourishedHope/YouTube
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've all been there – promising ourselves we'll finally lose that stubborn belly fat, only to fall back into old habits a few weeks later. For Liz, a graphic designer turned calligrapher, this frustrating cycle continued until she discovered her "joy distribution technique." After her first child, Liz struggled with post-pregnancy weight that wouldn't budge, especially around her midsection. "I had somehow convinced myself that I was fine with it," Liz shares in her post, "but looking back, I realized that the whole burden of trying to lose weight, particularly my insecurity about my belly, had a significant impact on my mental wellbeing." By making just three simple food changes and committing to only 10 minutes of daily movement, Liz finally found a sustainable way to lose 20 pounds of belly fat without the dreaded yo-yo effect. Her approach might be exactly what you need if you're tired of complicated diet plans and lengthy gym sessions.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

She Created the Joy Distribution Technique

The key to avoiding the dreaded yo-yo effect lies in what Liz calls "joy distribution." "I experienced the yo-yo effect in the past because I treated myself like a robot, disregarding my emotional wellbeing," Liz explains. When we make changes too abruptly or cut out foods we love completely, it's like pulling a bowstring too far too quickly - impossible to maintain that tension forever. Instead, find ways to distribute your joy optimally, allowing yourself to enjoy the process while not pushing too hard.

She Redefined Her Enjoyment

You don't have to give up your favorite foods to see results. "Spaghetti is my favorite food," Liz admits. "Before, my idea of joy was eating until I felt completely full." Rather than eliminating her beloved pasta, Liz shifted her focus to enjoying the taste rather than the feeling of fullness. She now eats about 60% of what she used to, finding that stopping before feeling stuffed actually brings a different kind of satisfaction.

She Made Three Simple Food Changes

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Here are the three simple food changes that helped Liz lose 20 pounds of belly fat. "I used to have two slices of bread in the morning, but I cut back to one," Liz shares as her first change. Her second change was implementing the 60% portion rule with her favorite foods: "Now I eat only about 60% of what I used to because I've learned that if I eat until I'm completely full, I don't actually feel joy afterward." Her third key change was swapping her nightly ice cream habit with nuts and seeds, while also replacing heavy evening meals with nutritious homemade smoothies. "I now eat a less heavy dinner and enjoy a more satisfying breakfast and lunch," she explains.

She Found Her Balance

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Creating a sustainable routine means finding alternatives you genuinely enjoy. "I realized that I like something milky," Liz says. "So instead of cutting out dairy completely, I make tea lattes with frothed milk and a bit of honey." This satisfies her craving while eliminating her desire for sugary coffee shop drinks. Ice cream, once an every-other-day treat, has been replaced with nuts and seeds that provide the crunch she craves.

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She Recommends Creating a Joy Distribution Plan

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To apply this approach to your own life, Liz recommends starting with a simple list. "Write down what you can replace with what, what you can reduce, and what you can enjoy instead," Liz suggests. The key is finding healthy options you actually like that still contribute to your goals. Don't force yourself to eat bland eggs without oil or plain vegetables unless you genuinely enjoy them - instead, make healthy dishes taste good while giving your palate time to adjust.

She Added Strength Training

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Cardio alone wasn't enough to transform Liz's body completely. "Even though I had lost some weight from mainly doing cardio, I still felt soft and a bit flabby, especially in my belly," Liz explains. About two months ago, she incorporated resistance training to build muscle, noticing more defined lines rather than just overall weight loss after about 30 days.

She Discovered the Long-Term Benefits of Strength

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Building muscle isn't just about aesthetics - it's an investment in your future health. "I came across a health video that explained strength training is a must if you're in your 30s or 40s," Liz shares. "It's like saving money in your savings account for later in life." Without adequate muscle mass, daily activities like lifting groceries or getting up from a chair become increasingly difficult with age. As a bonus, increased muscle raises your resting metabolic rate, helping you burn calories more efficiently even at rest.

She Started Small with Exercise

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If following complex workout videos feels overwhelming, try Liz's approach of mastering one movement at a time. "I started with just one exercise movement, dumbbell squat to overhead press," Liz reveals. The simplicity made it approachable, and as it became easier, she gradually added more exercises. Now she mixes and matches several movements for about 20 minutes daily, building strength consistently without feeling overwhelmed.

She Committed to Just 10 Minutes of Daily Movement

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Liz discovered that short, consistent movement was far more effective than sporadic intense workouts. "I run only five to ten minutes a day and also on weekends," Liz explains. This minimal time commitment made it easy to stay consistent. "I think the main reason I was able to stay consistent was that on the days I ran, I instantly felt so much better, more focused on my deep work and more productive throughout the day." For those who don't enjoy running, Liz suggests alternatives that still fit into a 10-minute window: "You might want to try yoga in the morning, dancing to music, or hiking with friends. Anything that you can start easily today, even just walking around the house while listening to music."

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She Avoided Common Weight Loss Pitfalls

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According to Liz, weight loss failures typically fall into two extreme approaches. "Number one, avoiding any change in routine while expecting results," she says. The second mistake is "going all in too quickly" with dramatic diet restrictions and intense workout schedules. The solution? Introduce tiny changes first and see if you can naturally integrate them without emotional resistance.

She Prioritized Routine Over Motivation

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While a momentary spark might get you started, sustainable habits keep you going. "There was one incident that really motivated me to start tackling my belly fat," Liz shares, recounting an awkward encounter where someone mistakenly thought she was pregnant. Though this pushed her to start a strict diet, the results didn't last. The turning point came when she found an approachable routine she could realistically maintain.

She Wrote Everything Down

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Make your plans concrete by putting them on paper. "When you're writing down your meal plan based on joy distribution, try planning out your day or your ideal week," Liz suggests. Schedule activities that burn calories and strength exercises you can realistically incorporate, even if it's just 5-10 minutes daily. "You're far more likely to stick with them if you write them down and they're visible," she adds, recommending keeping your plan somewhere you'll see it regularly.

She Embraced a Mindset Shift

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Beyond diet and exercise, success comes from changing how you view your health journey. "Scientific research shows that people who try to lose weight for health-related reasons are more likely to succeed in the long term than those who are motivated primarily by appearance," Liz points out. Approach your habits as investments in your long-term health and ability to enjoy quality time with loved ones, not just as means to look thinner. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

LOS ANGELES - FEB 10:  Charlotte Le Bon at the White Lotus Season 3 Premiere at Paramount Studios on February 10, 2025 in Los Angeles, CA
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Charlotte Le Bon is undoubtedly one of the breakout stars of The White Lotus. The model-turned-actress, who was a last-minute cast replacement, has stolen a number of scenes not only for her superior acting skills but also for her strong and svelte body that looks great in every bathing suit she wears. How does the 38-year-old maintain her body and mind? Body Network has the skinny on all of her health and wellness hacks.

She Was Told She Was “Too Short and Too Fat” to Model

Charlotte, who got her start in the modeling world, told "C à vous" on France 5, that she faced a lot of criticism from the ages of 16 to 23 in the competitive industry. “I was too short and too fat,” she said. "It's also the only profession where it's legitimate to point out other people's physical flaws.”

RELATED:How White Lotus Star Michelle Monaghan Looks Flawless and Flat-Abbed at 49

Cold Water Plunge

VENICE, ITALY - AUGUST 29: Charlotte Le Bon attends the premiere of the movie 'First Man' and the opening gala during the 75th Venice Film Festival on August 29, 2018 in Venice, Italy.

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According to her Instagram feed, Charlotte understands the health benefits of cold plunging, which she regularly does in freezing cold lakes. Limited research supports the benefits of cold plunges, which may include easing sore muscles, bringing body temperature down, increasing focus, improving sleep, and decreasing inflammation, per the Cleveland Clinic. However, a 2021 study found that cold water immersion therapy promotes post-sport recovery.

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Baths

Charlotte also takes lots of baths. “Clay locks on sixties tiles,” she captioned an image of herself soaking with a face mask on. How can baths do your body and mind good? They have been linked to better sleep and even found helpful to minimize anxiety and depression. One recent study even found that they may even boast cardiovascular benefits. According to Loughborough University research published in the journal Temperature, relaxing in a hot bath can burn as many calories as a 30-minute walk, about 140 calories.

Skincare

CANNES, FRANCE- MAY 18: Charlotte Le Bon attends the 'Inside Out' photo-call during the 68th Cannes Film Festival on May 18, 2015 in Cannes, France.

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Charlotte told Violet Grey that she prioritizes self-care in the form of her skin. “Skincare is really important, for sure. I’m obsessed with my skin. It’s almost bad. I get crazy when I get a pimple. It’s not about what I eat, because it really doesn’t matter for me. It’s the products I use,” she said. “I see a woman in Paris who makes all of her own products. She comes from Morocco and works with essential oils. And at the same time she does facials and stuff like that. I wash my face with black soap once a day, and then I just apply a cream she does for me. And I don’t use makeup.”

RELATED: How Carrie Coon Got Her White Lotus Body at 44

Hiking

CANNES, FRANCE. May 14, 2018: Charlotte Le Bon at the gala screening for "BLACKKKLANSMAN" at the 71st Festival de Cannes

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Charlotte spends a lot of time outdoors and enjoys hiking. Here she is in Iceland. “Climbing falls,” she captioned the Instagram post. According to the National Parks Service, the physical benefits of hiking include:

  • Building stronger muscles and bones
  • Improving your sense of balance
  • Improving your heart health
  • Decreasing the risk of some respiratory issues

And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.