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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 Things Coach Quit Doing to Lose 50 Pounds

And 4 things she does instead.

Ruth_Soukup8
Copyright ruthsoukup/Instagram

Sometimes, losing weight is more about giving up bad habits than just dieting and exercise. Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. In a new Instagram post, she reveals what really changed the game in terms of her weight loss journey. “I struggled with my weight for 10 years before I finally lost 49 pounds by balancing my hormones. And the way I approach my health now, 3 years later, looks dramatically different than it used to,” she writes in the post. “These are the things I don’t do anymore after losing 49 pounds and dropping from a size 14 to a size 4 at age 43.”


She Quit Counting Calories

One controversial habit Ruth gave up? Calorie counting, she reveals in her post. “I never worry about maintaining a calorie deficit or restricting what I’m eating. I eat to nourish my body,” she says.

She Stopped Her Plant-Based Diet

Lots of health experts recommend a plant-based diet. However, Ruth claims that shifting to an eating style with animal products was instrumental in her weight loss. “I was a vegetarian for 28 years & used to eat a ton of soy and fake meat. Now I eat real meat, and lots of it!” she writes.

She Eliminated Ultra Processed Foods

Another bad habit she gave up? Eating ultra-processed foods, she revealed. “That’s not to say I never have a potato chip, but for the most part, I really avoid most of the toxic processed foods that I used to eat all the time, including fast food,” she writes.

RELATED: The 8 Best Drinks to Curb Cravings and Support Weight Loss

She No Longer Drinks Her Calories

Drinking your calories is a no-go for weight loss, says Ruth. She maintains that she gave up drinking green smoothies and “fancy” coffee in order to lose weight. “I used to drink both almost every day, but now I realize just how loaded they were with sugar,” she writes.

She Stopped Doing “Tons” of Cardio

She also shifted her approach to exercise. She no longer does “tons” of cardio. “I used to think working out meant burning as many calories as possible. Now I mostly walk & focus on building strength,” she writes.

She Stopped Snacking

Ruth maintains that she no longer craves snacks. Instead, she eats hearty meals that fill her up. “As time goes on, I’ve found that I now rarely crave snacks in between meals,” she writes. If you do snack, stick to nutritious filling foods – like protein and good carbs – to keep you fueled up and satiated instead of processed foods.

RELATED: 8 Fat Burning Methods Better Than Exercise, According to Weight Loss Expert

She Shifted Her Mindset

Overall, Ruth completely shifted her perspective on diet and exercise. “I realize now that the biggest shift has been my mindset, from a ‘this is a temporary diet’ mentality to a ‘this is just how I live’ mentality,” she writes.

She Looks at Food as Fuel

As part of this new perspective, she has totally evolved her approach to eating. “Food is fuel, and I really just want to nourish my body & continue feeling good by balancing my hormones,” she writes.

She Focuses on Non-Weight Benefits

She also focuses on how healthy living makes her feel, not just weight loss. “Because while the sustained weight loss has been awesome, the other benefits are even better. I have so much energy. I no longer get headaches every day. I don’t get sick. My skin is brighter and clearer. I sleep like a baby & poop like a champ. My joints don’t hurt,” she says.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

She Is Committed to Helping Other Women

Ruth concludes her post by explaining that her mission is to help other women achieve the same diet and fitness success as she has. “After struggling for so long, it feels like a miracle, which is why I’m so committed to helping other women get healthy too,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Laura Denys laura.fitwoman
Copyright laura.fitwoman/Instagram
Evidence-Based

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

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

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

Are you trying to lose weight, doing everything you think you should be, but the number on the scale won’t budge? According to an expert, it’s possible that you are doing the wrong things and don’t even know it. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new social media post, she discusses her weight loss journey and admits that she couldn’t lose weight until she changed her approach to diet and fitness. Here are the 5 things she stopped doing to lose 44 pounds.


Stop Following Diets

The cabbage soup diet, keto, cleanses or other trendy diets may seem like a quick fix for weight loss. However, if you are seriously restricting yourself and going on crash diets to lose weight, you could be getting in your own way, according to Laura. “Stop following diets,” she says. “Go to get out of that ‘all or nothing’ mindset.”

Stop Skipping Meals

It can be tempting to miss a meal to cut calories from your day, but Laura doesn’t recommend it because oftentimes, it will lead to you eating more later in the day. “Stop skipping meals, used to think going all day without eating was gonna help me get results but it only caused me to binge eat at midnight,” she says.

Stop Overdoing It with Exercise

Also, don’t go too hard with exercise. “Stop exhausting yourself and learn to rest. I used to do hours on the stair master now I only walk/run for my cardio,” she says.

Stop Restricting Yourself

And, you don’t have to go to extremes with your diet. “Stop restricting yourself and had to learn portion control,” she says. You can even enjoy sweet treats. “I learned to enjoy dessert in moderation,” she says.

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

Stop Setting Weight Loss Goals

And her final tip might come as a surprise. “Stop having goals,” she says. “Think that you could lose 2-5lbs a week consistently and would put so much pressure on myself. But as a female your weight changes daily so some weeks l’d lose 2lbs and than gain a lb the next week.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Gillian Ferguson the_macro_method
Copyright the_macro_method/Instagram
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 starting your week off on a healthy note? There are things you can do on Sunday to support your weight loss goals, says an expert. Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer “Helping you ditch diets & transform your body through macros, movement & mindset,” she maintains on her page. In a new post, she reveals how her Sunday prep keeps her in line for the week. “5 things I do every Sunday as a weight loss coach who has lost close to 50 lbs and wants to keep my body tight & healthy,” she captioned the Instagram video. “Your time, money, sanity, and health are all way too valuable not to do this.”

Review Your Calendar

Woman planning her monthly menstruation calendar, mark the days of menstruation and ovulation. She sitting on bed wearing home clothesShutterstock

Her first recommendation? Review your calendar for the week ahead. “I make sure all my workouts & walks for the week are on there, too - if they’re not, they’re not going to happen! If it’s a priority you’ll make it happen, if not you’ll make an excuse so write that ish down and stick to it,” she writes.

Stock Up on Groceries

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredientsShutterstock

Next, assess your groceries situation and go shopping for the week ahead. “After I know the calendar, I spend a few mins thinking about meals for the week based on where we will be & what we have going on. Grab what I need for the week, stock up on produce and deli meat and all of our staples!” she says.

Pre-Log In Your Macros

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

Ferguston recommends pre-logging in MFP. “IF YOU ARE TRACKING MACROS AND YOU DON’T PRE LOG YOUR DAY, YOU ARE NOT SETTING YOURSELF UP FOR SUCCESS,” she says. “This doesn’t have to be a big thing. Don’t make it tedious. I plan the next day before I go to bed the night before.”

Plan for Events and Meals Out

Diverse,Group,Enjoying,A,Festive,Meal,,Toasting,With,Wine.,Celebrating

Shutterstock

4️⃣ Plan for any events or meals out 💃🏼

Generally the majority of my meals are eaten at home which is how I’ve maintained my weight loss for so long and I recommend the same for you. BUT of course I have a social life! Whether it’s family pizza night or a GNO, pre planning will make YOU feel more in control of your choices and will give you something to look forward to not obsess over. Even if your plan is to NOT TRACK, that’s ok. But you need a plan!

Tidy Up

Woman wiping stainless steel refrigerator door with rag and cleaning agent. Housewife cleans the kitchenShutterstock

Keeping your space clean and tidying up on Sunday can impact your week, says Ferguson. “Do yourself a favor & don’t start your week in chaos. A clean space does wonders for your focus & decision making. I’m ocd about this but you don’t have to be 😜 Just take some time on Sunday clean your space so when you wake up tomorrow to hit the ground running you’re not distracted by 213 other things to do first. This includes emails and texts,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Adelina Jordan lina fit
Copyright lina_fit/Instagram

Are you trying to lose weight but are holding on to bad habits? Adelina Jordan is a 52-year-old fitness trainer and coach whose mission is “proving age is just a number,” according to her Instagram bio. In a new post she reveals some changes she made to her routine that enabled her to get into her best shape ever. “Entering my 50s I realized I had to let go of some habits that were holding me back from becoming my best self .. physically and mentally,” she writes. “5 habits that I broke up with in my 50s that transformed my body and mind.”

Shifting Goals From Losing Weight to Building Muscle

The first thing she did was switch from scale weight goals to strength and muscle building. “I stopped focusing on the number on the scale and shifted my focus to building strength and muscle. This mindset change has not only improved my physique but is key to overall health and longevity,” she writes.

Committing to Consistent Strength Training and Daily Movement

She also started working out daily. “I now prioritize strength training 4-5 days a week, along with hitting 8-10k steps daily. This combination has helped me stay active, strong, and energized every day,” she writes. “I no longer look for the latest Instagram workouts or the cardio that has the most intensity. Progressive overload training and daily walks are key components to my regimen.”

Less People Pleasing, More Peace

Next, she did less people pleasing and found peace. “I learned to say ‘no’ when necessary and placed firm boundaries, prioritizing my peace and mental well-being over trying to make everyone else happy. My circle has become smaller but I now enjoy quality time with those whose morals and values are in line with my own,” she writes.

Focusing on Nutrition

She also started recognizing nutrition is key to maintaining her physique. “I’ve learned that fueling my body with whole foods, hitting my protein goals, and meal prepping are essential to staying on track and maintaining my progress. Nutrition is the foundation of both my health and my physique,” she writes.

Finding Balance for a Sustainable Lifestyle

Finally she discovered balance, which helped her maintain a sustainable lifestyle. “Moderation is key. Instead of labeling foods as ‘good’ or ‘bad,’ I’ve embraced a balanced approach to eating and living. This mindset shift has made accountability and control more manageable, allowing me to enjoy the journey without feeling restricted,” she writes. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Ruth_Soukup8
Copyright ruthsoukup/Instagram
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.

Sometimes, losing weight is more about giving up bad habits than just dieting and exercise. Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. In a new Instagram post, she reveals what really changed the game in terms of her weight loss journey. “I struggled with my weight for 10 years before I finally lost 49 pounds by balancing my hormones. And the way I approach my health now, 3 years later, looks dramatically different than it used to,” she writes in the post. “These are the things I don’t do anymore after losing 49 pounds and dropping from a size 14 to a size 4 at age 43.”


She Quit Counting Calories

One controversial habit Ruth gave up? Calorie counting, she reveals in her post. “I never worry about maintaining a calorie deficit or restricting what I’m eating. I eat to nourish my body,” she says.

She Stopped Her Plant-Based Diet

Lots of health experts recommend a plant-based diet. However, Ruth claims that shifting to an eating style with animal products was instrumental in her weight loss. “I was a vegetarian for 28 years & used to eat a ton of soy and fake meat. Now I eat real meat, and lots of it!” she writes.

She Eliminated Ultra Processed Foods

Another bad habit she gave up? Eating ultra-processed foods, she revealed. “That’s not to say I never have a potato chip, but for the most part, I really avoid most of the toxic processed foods that I used to eat all the time, including fast food,” she writes.

RELATED: The 8 Best Drinks to Curb Cravings and Support Weight Loss

She No Longer Drinks Her Calories

Drinking your calories is a no-go for weight loss, says Ruth. She maintains that she gave up drinking green smoothies and “fancy” coffee in order to lose weight. “I used to drink both almost every day, but now I realize just how loaded they were with sugar,” she writes.

She Stopped Doing “Tons” of Cardio

She also shifted her approach to exercise. She no longer does “tons” of cardio. “I used to think working out meant burning as many calories as possible. Now I mostly walk & focus on building strength,” she writes.

She Stopped Snacking

Ruth maintains that she no longer craves snacks. Instead, she eats hearty meals that fill her up. “As time goes on, I’ve found that I now rarely crave snacks in between meals,” she writes. If you do snack, stick to nutritious filling foods – like protein and good carbs – to keep you fueled up and satiated instead of processed foods.

RELATED: 8 Fat Burning Methods Better Than Exercise, According to Weight Loss Expert

She Shifted Her Mindset

Overall, Ruth completely shifted her perspective on diet and exercise. “I realize now that the biggest shift has been my mindset, from a ‘this is a temporary diet’ mentality to a ‘this is just how I live’ mentality,” she writes.

She Looks at Food as Fuel

As part of this new perspective, she has totally evolved her approach to eating. “Food is fuel, and I really just want to nourish my body & continue feeling good by balancing my hormones,” she writes.

She Focuses on Non-Weight Benefits

She also focuses on how healthy living makes her feel, not just weight loss. “Because while the sustained weight loss has been awesome, the other benefits are even better. I have so much energy. I no longer get headaches every day. I don’t get sick. My skin is brighter and clearer. I sleep like a baby & poop like a champ. My joints don’t hurt,” she says.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

She Is Committed to Helping Other Women

Ruth concludes her post by explaining that her mission is to help other women achieve the same diet and fitness success as she has. “After struggling for so long, it feels like a miracle, which is why I’m so committed to helping other women get healthy too,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Denise Kirtley fiftyfitnessjourney
Copyright fiftyfitnessjourney/Instagram
Evidence-Based

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

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

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

Do you want to lose weight but feel like it’s an uphill battle over 50? Denise Kirtley is a 54-year-old transformation coach who looks half her age. In a recent post she opens up about her diet, revealing what she eats in a day. “I lost 50 lbs at age 50…This is a recent day of eating on a training day,” she writes, adding that she aims for 160 grams of protein, 230 grams of carbohydrates, 55 fat grams, and 2,055 calories.

Collagen Coffee

“Every day for me starts with coffee plus collagen,” she says in the post. She claims that the collagen she uses “has a compound that promotes skin elasticity and firmness and I do feel like it’s helped my skin bounce back from weight loss over the past four years,” she says.

15 Protein, 0 Carbs, 0 Fat

Breakfast

She moves onto a hearty breakfast. English Muffin Sandwich with Veggie Sausage, an Egg and Laughing Cow Cheese + Berries.

26 Protein, 50 Carbs, 12 Fat

Second Breakfast

She then eats her second meal, another breakfast. Protein Oats with Banana, Pomegranate and Yogurt.

40 Protein, 58 Carbs, 6 Fat

Lunch

For lunch, she eats her healthier version of meat and potatoes. 93% Lean Ground Beef with Potatoes, Veggies and Pickled Onions.

33 Protein, 46 Carbs, 8 Fat

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

Snack

Between lunch and dinner she will fuel up with a hearty snack. Veggie Tray with Egg, Hummus and Crackers.

17 Protein, 29 Carbs, 16 Fat

Dinner

And finally, she finishes off her day with a big dinner. Turkey Meatballs, Purple Yam, Broccoli and Laughing Cow Cheese.

27 Protein, 46 Carbs, 12 Fat

She Doesn’t Starve Herself

“Gone are the days where I believed I had to STARVE myself and be SKINNY. These days, I know we have to FUEL our bodies to get STRONG,” she writes. “I make a point to prioritize protein and lately I’ve been keeping a close eye on my fiber intake as well. My fiber on this day was 29g. (A good general recommendation is to shoot for about 25g) I hear from a lot of you that having more meal ideas is important so I hope this helps!”

Other Habits Helped Her Lose Weight

In another post, she reveals a few of the other habits that helped her get into the best shape of her life. “My Midlife Sisters!! The plan has changed! We’re not chasing skinny anymore…we’re going for STRENGTH now. Here’s the plan: First, we’re BELIEVING it’s possible for us to become fitter than ever in midlife. (It is!!) This all starts with belief,” she says.

Strength Trainings

Another habit that helped her get into great shape was strength training. “We’re switching from prioritizing cardio to lifting weights,” she says in the post. She recommends two to three times a week – or more – to get the best results.

And, Changing Her Mindset

Nutrition was also key. “We’re going to eat more protein…a lot more! Our target is about 1g protein per pound of your ideal bodyweight per day. We’re understanding the right amounts and combinations of foods to get us to our physique goals. Tracking macros is the way!” she says. However, she also make mental shifts. “We’re not just focusing on physical changes…that’s where we’ve failed in the past. We’re going for lifelong changes through changing our mindsets, having positive outlooks and creating habits.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nikkiey Stott
Copyright nikkieystott/Instagram

Don’t let your age be the excuse you use for not being in shape. You can be strong and fit in at any age, says one expert. Nikkiey Stott, BSN, Fitness Coach and co-founder of Warrior Babe, helps “women manage macros, build muscles, & boost confidence.” In a new post, she reveals the top five exercises you should do if you are over 40 that offer the most bang for your buck. “Do these 5 power moves if you’re over 40,” she writes. “Want to stay strong, fit, and functional at 40, 50, or even 60+? Save these 5 moves to your weekly workouts.”

Squats

The first power move she recommends is a butt-buster: Squats. “Build lower body strength and protect your joints,” she says about the glute and leg exercises, which she also demonstrates in the video.

Pushups

Another effective exercise that offers full-body benefits? Pushups. “Strengthen your chest, shoulders, and arms while improving core stability,” she says.

Deadlifts

Next on her power moves list? Deadlifts. “The ultimate move for a strong back, glutes, and hamstrings,” she says about the exercise, which requires weights.

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

Standing Shoulder Press

Grab a pair of free weights or a bar and do a standing shoulder press, she suggests. “Keep your shoulders strong and mobile as you age,” she says.

Lat Pulldowns or Dumbbell Rows

Lastly, choose from two exercises, lat pulldowns or dumbbell rows. “Boost upper back strength and posture,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

10,000 Steps Per Day

In another post, she also recommends walking “10,000 steps per day,” which she says equals “70 marathons per year.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Strength Training

And, of course, she also recommends investing time in strength training. “Committing to 3 workouts a week = 156 workouts a year,” she adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills
And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Trish Cheatham this.phoenix.rising
Copyright this.phoenix.rising/Instagram

Are you struggling to lose weight in your 50s? Make some simple changes to your routine. Trish Cheatham, CEO of Think Tank and White Buffalo Film Studios, is a 52-year-old on a fitness journey. On her This Phoenix Rising social media page, she shares about her weight loss journey after losing 90 pounds “naturally.” In a new post, she reveals her dramatic before-and-after transformation photo and shares the top 7 habits responsible for her weight loss.

She Says That Many People Feel Like They Are “Falling Apart” in Their 50s

“Every day I see a new post on social media from a friend about a health ailment. Now that we are nearing our 50s, it seems like everyone is falling apart. It frustrates me because I see how helpless they feel and they just accept that this is life and part of aging,” Trish writes.

“I try and educate them on the facts: that you can change your health through proper diet, nutrition and exercise - but it often falls on deaf ears. I’m met with a lot of resistance. People don’t want to change their ways, they are comfortable in what they know.”

She Has Watched Lots of People Succumb to Health Conditions

“I’ve watched as many of my friends suffer through health conditions, some have even succumbed to them. Others will temporarily get healthy only to fall back into bad habits - because, let’s face it, being bad is sometimes fun. (Am I right?)” she writes.

She Reversed It, and You Can Too

“Listen, I’ve been there. I’ve not heeded the small wakeup calls before - it took a big one for me to go WHOA and stop my bad behavior. But, now that I’m on the other side, I just wish I could scream from the rooftops, ‘YOU CAN REVERSE THIS! YOU CAN FEEL BETTER! YOU CAN HAVE A BETTER LIFE’” she says.

The Roadmap Is “Really Simple and Easy”

“Okay, so maybe that’s what I’m trying to do here…Some days I feel like I’m hitting my head against the wall. I share and share and still people aren’t ready to change. They have to make that decision themselves - there’s no amount of convincing I can do to make that happen. However, for those ready, the roadmap is really simple and easy,” she continues.

1. Find a Functional MD and Good Bloodwork Done

The first thing she recommends doing is consulting an expert. “Find a Functional MD and get your bloodwork, hormones, gut health and overall health in order,” she writes.

2. Start Eating Healthy

The next thing to do is to work on your diet. “Start eating healthy. Cut out the processed food and junk. Stop going out to eat, especially fast food,” she says.

3. Quit Drinking

Also, she recommends not drinking alcohol. “Dump the alcohol. All of it. Now. Drink water and lots of it,” she says.

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

4. Exercise

She also recommends exercising. “Move your body. Every. Single. Day. Get steps in and stay active,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

5. Lift Weights

Strength training is also key. “Lift weights - and heavy ones. And make sure you are lifting heavier ones each and every day,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

6. Get Enough Sleep

“Prioritize sleep and make sure you get 7-8 hours a day,” she continues. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

7. Reduce Stress

Her last tip. “Do your best to reduce stress in your life (trust me, I know how tough this one is!)” she says. “Life is precious and living our best life in the most amazing gift we can give to ourselves and those we love most.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

get.healthy.with.stefanie
Copyright get.healthy.with.stefanie/Instagram
Evidence-Based

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

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

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

Are you trying to lose weight but aren’t getting the results you want? You could be making easy-to-change mistakes in your morning routine, claims an expert. Stefanie is a weight loss warrior who has dropped 33 pounds and helps others do the same. In a new social media post, she reveals morning habits that will prevent you from achieving your goals. “Here are five things you should avoid in the morning if you want to lose weight,” she writes.

Don’t Skip Breakfast

Happy couple having tasty breakfast in cafeShutterstock

While some claim intermittent fasting is the key to losing weight, Stefanie disagrees. She believes that skipping breakfast is a big mistake. “A healthy breakfast stimulates the metabolism and helps to avoid cravings throughout the day,” she writes.

Don’t Drink Too Little Water

Woman drinking water in summer sunlightShutterstock

“Too little water to drink” is a significant mistake if you are trying to lose weight, says Stefanie. “Hydration is crucial for metabolism. Start the day with a glass of water to get your body going,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Don’t Eat High-Sugar Foods

Set of bakery pastries on wooden tableShutterstock

“Eating high-sugar foods,” first thing in the morning is a sure-fire way to derail your diet. “Avoid sugary cereals or pastries in the morning, as they quickly increase and drop blood sugar levels, which leads to cravings,” she says.

Don’t Be Sedentary

Young fitness woman running at morning tropical forest trailShutterstock

Another mistake in the morning that many people make is that they “Do not move,” she says. “Morning exercise, be it a short walk or light stretching, can boost the metabolism and prepare the body for the day.”

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Don’t Drink Too Much Coffee

hands holding hot cup of coffee or tea in morning sunlight

Shutterstock

Coffee may give you energy to start the day, but don’t overdo it, warns Stefanie. “Drink too much coffee,” is her fifth and final morning mistake. “Coffee in moderation is okay, but too much caffeine can suppress the appetite and later lead to eating. Try to even out the coffee with enough water,” she suggests. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.