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6 Tips to Boost Metabolism and Burn Fat at Any Age

One expert reveals easy ways to rev up your metabolism to lose weight.

FACT CHECKED BY Christopher Roback
Cori Lefkowith Redefining Strength
FACT CHECKED BY Christopher Roback

Is your metabolism slowing down, and you don’t know what to do about it? There are ways to speed it up, explains one health expert. Cori Lefkowith started a company, Redefining Strength, to help people achieve their diet and fitness goals. In a recent viral video, she reveals six tips on how to increase metabolism at any age.


1. Metabolism and Age

“Our metabolism does slow down as we get older. But so much of the metabolic slowdown that we blame on age is actually due to lifestyle factors we can CHANGE adding up,” she writes in the caption. “We have to remember that nothing works forever. And often what we “got away with” even when we are younger is now coming back to haunt us,” she continues. As our bodies and lifestyles evolve, we’ve got to adjust how we fuel and train. That’s why I’m going to share six tips to help boost your metabolism to lose fat at any and every age,” she writes.

2. Hydration

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First, she recommends focusing on hydration. “Many of us know we should drink more water, but the struggle's real to actually change this habit. Not only is it confusing to know how much water to drink, but it's hard to stop yourself during the day from getting water when it isn't really a part of your routine, or you're not really thirsty for it.”

3. Here’s How Much to Drink

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“However, proper hydration becomes more important as we get older and even start the hormonal changes of perimenopause. Especially if you're training hard, you want to consider consuming more than the general recommendation of 50% of your body weight ounces. You want to even shoot for 70% of your body weight and ounces of water consumed every day,” she says.

4. Here’s a Hydration Tip

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One tip to help you drink more water? “Set out a filled water bottle by the coffee maker to remind you to drink more water even as you make your coffee,” she says.

5. Also, Consume More Hydrating Foods

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“You can improve your hydration by not only drinking more water but also by consuming more water through your foods. To consume more high water content foods, make a salad of cucumbers, bell peppers, tomatoes, and lettuce, add berries to your oatmeal for breakfast to improve your hydration to start your day, or try melons in your cottage cheese as a protein-rich snack to stay hydrated,” she says. Not only will this help you hydrate, but “this will also improve your micronutrient intake,” she says.

6. Protein

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Second, eat 30 to 40 grams of protein per meal, she recommends. “Increasing your protein is key, and while most of us have heard that we can only consume 20 to 30 grams of protein in one sitting, this just isn't the case. While 20 to 30 grams may be the max we need to utilize to build muscle from one sitting specifically, this is also based on studies of protein supplements,” she says.

7. Increase Your Consumption to Speed Digestion

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“The other macros we consume at the meal will impact the rate of digestion, slowing the process to even let us better utilize more in one sitting. Not to mention, as we get older, we're less able to utilize protein as efficiently, meaning we need more to see the same results. That's why increasing our protein intake to 30 to 40 grams per meal, especially post-workout, can be so key,” she adds.

8. The More You Train, the More Protein You Need

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“The harder you train, the more you want to focus on a higher protein intake to make sure you're able to repair and recover more efficiently from your training,” she explains. “If we aren't able to recover and rebuild properly, we may see our hard work in the gym not pay off the way we'd like.”

9. It Will Help Build Muscle and Burn Fat

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“In terms of strengthening and muscle growth, which can impact our metabolic health, protein is not only key because of its muscle-building benefits but also because it keeps us feeling fuller. If we're in a calorie deficit to lose weight, this can make sticking to our nutritional plan easier long term, which allows consistency and time to work,” she adds. “Their magic plus protein has a higher thermic effect than the other macros. This means that your body burns more calories to digest and utilize protein for other bodily functions and to keep your tissue strong and healthy.”

10. Food Quality

It's also important to find your food quality balance. “I'm a big believer in working in the foods you love. I love having a rice crispy treat or Reese's peanut butter cup or ice cream as dessert, and I'll plan these things first when I want them,” she says.

11. Don’t Feel Clean Eating Pressure

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“I also think we often sabotage ourselves with this clean eating pressure where we feel like we can't have things we enjoy and we eliminate foods arbitrarily that aren't even necessarily an intolerance we personally struggle with. But we do need to find a balance,” she says.

12. But Focus on Fueling Up with Mircros

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“Quality fuel helps our body function best, and we always want to seek to balance enjoying life and functioning optimally. We need those essential micros not only to feel our best and stay healthy but also to keep our metabolic grade higher and help us lose fat.”

13. Choline

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She explains that there are a “few micronutrients you might want focus on more if you're working to lose fat and rev that metabolism.” The first is choline— a nutrient that is found in many foods. “Choline is involved in the process of lipolysis or fat loss, helping to break down fat into smaller pieces to be burned as energy; eggs, beef, red potatoes, and kidney beans are all great sources to include,” she says.

14. Magnesium

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“Magnesium is involved in nearly everything, but when it comes to fat loss and metabolism, it helps control insulin and glucose, which both impact fat storage. It can also help with water retention and bloating, especially as you're increasing protein and making other dietary changes. Pumpkin seeds, chia seeds, almonds, and spinach are all great sources,” she explains.

15. Vitamin D

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“Vitamin D is also key to include, but it's harder to boost through our food consumption even if we try to get out in the sun daily. As we get older, we want make sure we're boosting our intake even with a supplement. Studies have shown that low levels of vitamin D are linked to higher rates of obesity,” she says.

16. Selenium and Zinc

[From Shizuoka Prefecture, Japan] Yellowfin tuna (cut into cubes for sashimi)Shutterstock

Selenium and zinc “are key for proper thyroid functioning,” she says. “Impaired thyroid functioning will lead to a slower metabolism. To increase your intake of selenium, include foods like Brazil nuts, yellowfin tuna, and halibut, and to increase zinc, consider oysters, pumpkin seeds, pork loin, and even oats.”

17. Workout Splits

“While I've already talked about three key nutritional tips, the best results happen when our diet and workouts work together. That's why you can't ignore the importance of your training for your metabolic health. When designing your workouts, stop doing body parts splits. Design progressions that work your upper and lower body in the same workouts,” she recommends.

18. This Will Help Keep Your Metabolism Healthy

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“Full body workouts or anterior-posterior splits can be beneficial if you're looking to keep your metabolism healthy as you get older without having to spend hours in the gym six days a week. Not only are these workouts more efficient, but you'll target multiple large muscle groups at each session to help you more efficiently build muscle and burn more calories,” she says. “This extra calorie burn because you're working more big muscles per session to build more muscle isn't a bad added bonus. And by doing these splits, you can also increase your training frequency for areas over the course of the week.”

19. Train Two to Three Times a Week

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“Training a body part two to three times per week over simply doing more for an area in a single session may help you see better muscle gains. That training frequency of two to three times a week can help you grow lean muscle for especially stubborn areas. It can also help you train the area at a higher intensity, with each session performing a higher overall quality of work. Too often, we simply include more training volume in a workout that becomes wasted as we fatigue over the session. So workouts that allow you to target different areas each and every session, but that includes work for both your upper and lower body,” she says.

RELATED:Top 10 Fruits to Burn Fat You Should Eat Every Day

20. Weights

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The next training tip is to focus on low reps and heavy weights. “Too often, we turn to more cardio or metabolic workouts. When we want lose fat, they make us feel out of breath and like we worked hard, but muscle is what stokes that metabolic fire,” she says. “To build that muscle, we need heavy loads and progression and movements that challenge our muscles to tear them down so they have to rebuild stronger. That's why you want work down in reps and up and weight during your training. And while using a diversity of rep ranges is ideal, don't ignore that maximal strength rep range of one to five reps, even if muscle hypertrophy and fat loss are your goals.”

21. Increasing Weights Will Improve Muscle Gains

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“Increasing our strength and allows us to move more weight during our training sessions, which will improve our muscle gains. So while you might have heard that six to 12 reps is best for muscle hypertrophy and you do want include this rep range, working lower in reps and higher in weights will help you improve your strength and this will allow you to be stronger to lift more,” she says.

22. Here’s a Tip

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“When you do work in that six to 12 rep range, consider including a single heavy compound lift at the start of your workout for four to five rounds of three to five reps, resting three to five minutes between rounds. Follow that up with other compound accessory exercises in that six to 12 rep range. To target specific muscle groups, you've already started fatiguing with that first lift,” she recommends.

23. Sprints

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The final tip is to sprint more. “This high-intensity interval work is so key to our conditioning and metabolic health. It's a great way to burn more calories in a very efficient way as well. And if you perform short intervals of work of even just 10 to 20 seconds with three to five times the rest, you can really train for speed,” she says.

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

24. Stick to Just 8 to 10 Rounds

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“Just don't get caught up in doing a bazillion rounds. You don't want to feel beat down from these short sessions. Less is more. Think even just eight to 10 rounds of sprints go all out and fully recover. You want train for speed, and that means not working before you fully recover,” she adds.

25. This Will Help Improve Mind-Body Connection

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“When you include sprints in this way, not only can you help keep your metabolic grade higher, even increasing your calorie burn after the sessions, but you'll help improve your mind-body connection to even get more out of your lifting. This explosive power work helps you more efficiently recruit muscles, and this can lead to better strength gains,” she says.

RELATED:How I Lost 40 Pounds by Walking and Without Starving Myself: Here’s the Truth

26. It Will Also Improve Recovery

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“These short, intense bursts also help us see better results from our other workouts because they improve our conditioning and, therefore, our ability to recover more quickly between rounds of work. Better recovery means better quality of work during our training,” she says.

27. Make Sure Your Diet and Workouts Work Together

“Using these six tips, you can improve your metabolic health to lose fat at any and every age. Just remember, the best results happen when our diet and workouts work together,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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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 belly fat is a top goal for many, but keeping it off is often the real challenge. Thankfully, recent research has pinpointed effective methods that can help you shed belly fat quickly and, even better, keep it from coming back. These science-backed strategies focus on boosting metabolism, managing stress, and improving muscle tone—all of which contribute to lasting belly fat loss. Incorporating these methods into your routine can accelerate fat burning and lead to a leaner, more defined midsection that lasts. Here’s what researchers say is the fastest way to melt belly fat and keep it off for good.


Prioritize High-Intensity Interval Training (HIIT)

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Burns Fat in Less Time

HIIT workouts are known for their efficiency in burning fat, especially around the belly. By alternating between short bursts of intense activity and brief rest periods, HIIT increases calorie burn both during and after your workout. Studies show that HIIT is one of the most effective exercises for targeting belly fat, making it ideal for those looking to shed weight fast.

Eat Protein at Every Meal to Boost Metabolism

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Supports Fat-Burning and Muscle Preservation

Protein-rich foods help increase the thermic effect of food, meaning your body burns more calories during digestion. Eating protein at every meal also helps maintain muscle mass, which is essential for a higher metabolism. This increase in metabolic rate aids in keeping belly fat off, even when you’re not working out.

Incorporate Strength Training for Lasting Fat Loss

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Build Muscle to Burn More Calories

Strength training, like lifting weights or resistance exercises, builds muscle, which naturally burns more calories at rest. This long-term increase in calorie burn is key to keeping belly fat off. Adding strength training to your weekly routine not only sculpts your body but also ensures that any lost fat stays gone.

Reduce Refined Carbs to Prevent Fat Storage

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Control Blood Sugar and Insulin Spikes

Refined carbs, such as white bread and sugary snacks, can cause blood sugar spikes that lead to insulin release—a hormone that promotes fat storage, particularly in the belly area. Opting for whole grains instead helps keep blood sugar stable, which is essential for both losing belly fat and keeping it off.

RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot

Practice Mindful Eating to Avoid Overeating

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Stay Aware of Hunger and Fullness Cues

Mindful eating involves paying attention to your hunger and fullness cues, which can prevent overeating and help manage calorie intake. Research shows that people who practice mindful eating are more likely to maintain weight loss, as it helps them avoid unnecessary snacking and portion control issues that contribute to belly fat.

Get 7–8 Hours of Quality Sleep Each Night

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Improves Fat-Burning Hormones

Sleep is essential for regulating the hormones that control hunger and fat storage, like leptin and cortisol. Studies show that a lack of sleep can lead to increased cravings and belly fat storage. Prioritizing sleep supports hormone balance, making it easier to lose and maintain a flat stomach.

Drink Green Tea Daily to Boost Metabolism

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Catechins in Green Tea Enhance Fat Burning

Green tea contains antioxidants called catechins that stimulate fat burning, especially in the belly area. Drinking green tea regularly can increase your metabolic rate, helping you burn more calories and specifically target stubborn fat stores. A cup or two a day is a simple habit that can lead to lasting results.

RELATED:Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat

Manage Stress Levels to Reduce Cortisol

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Lower Cortisol to Prevent Belly Fat Accumulation

Chronic stress leads to elevated cortisol levels, which are associated with increased belly fat. Practicing stress management techniques, such as deep breathing, meditation, or even daily walks, can help lower cortisol and prevent stress-related weight gain in the midsection. Following these research-backed methods can help you achieve a leaner waistline and prevent the return of belly fat. Each of these strategies is designed to maximize fat burning and support metabolic health, making it easier to maintain a healthy weight and toned midsection over time. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
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.

A healthy metabolism is important not just for weight loss but for overall well-being. “Metabolism can vary greatly from person to person,” Linsey High, PA-C tells UnityPoint Health. “For example, two women who are the exact same height and weight can have completely different metabolisms due to many different factors.” While there is certainly a genetic factor to take into consideration, lifestyle habits can impact your metabolism for the better and the worse. Here are seven ways to boost your metabolism naturally, according to experts.


Weight Training

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Lifting weights is a great way to boost your metabolism and get fit. “Strength training is a key component of overall health and fitness for everyone,” says the Mayo Clinic. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

Good Sleep Habits

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Studies show not getting enough sleep can slow down your metabolism, encouraging the body to hold onto fat stores. "The primary problem in obesity is how fat tissue functions to store fat energy,” says Greg Shearer, PhD. “By storing fats quickly, fat tissues appear to shift fuel utilization away from fats and prioritize the use of sugars for fuel. Here we show evidence that sleep restriction exaggerates this process, conserving energy stores."

Exercise More

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A study from UT Southwestern Medical Center shows even a single workout can boost your metabolism for days, thanks to the impact of exercise on specific neurons. “It doesn’t take much exercise to alter the activity of these neurons,” says UT Southwestern neuroscientist Dr. Kevin Williams. “Based on our results, we would predict that getting out and exercising even once in a semi-intense manner can reap benefits that can last for days, in particular with respect to glucose metabolism.”

Don’t Skip Meals

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Eat breakfast to help boost your metabolism—but opt for healthy, high-protein choices. “Our energy use slows overnight and is usually lowest in the early morning,” High tells UnityPoint Health. “Eating breakfast is an easy way to ‘wake-up’ your metabolism. People who don't eat breakfast often have several hours of slower metabolism compared to people who do eat breakfast.”

RELATED:I Lost 65 Pounds in 2 Years With the Help of Diet and Rowing

Manage Stress

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Stress can negatively impact your metabolism, so managing it through methods such as meditation or exercise is very important. “Your body does not know when a stressful situation will end,” says Penn Medicine. “To prepare, it saves energy by not burning as many calories, which can lead to weight gain. More commonly, people turn to — or away from — food as a way to help deal with stress. Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

Eat More Protein

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Protein helps rev your metabolism thanks to its higher thermic effect. “Swapping out high-carb foods for high-protein foods will increase the amount of energy the body uses to digest food, burning more calories in the digestion process alone,” High tells UnityPoint Health. “This is why paying attention to the nutritional content of our foods is so valuable. It’s also why junk food, which is typically high-fat and/or carb, is detrimental to our health.”

RELATED: 6 Strength Training Moves for Lean Muscle Tone at 60+

Move More

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Sitting all day can negatively impact your metabolism. "So much of improving metabolism is understanding what it is you do with most of your time," endocrinologist Dr. Laila Tabatabai tells Houston Methodist. "If you're sitting in front of a computer for eight hours a day only to go home and sit in front of your TV for another two or three, that's certainly going to reduce your metabolic rate."

💪🔥Body Booster: The same healthy habits that lead to weight loss will help boost your metabolism.

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Are you trying to lose weight and burn fat? Cutting calories and exercising more are general approaches to getting in shape, but there are specific things you can do to maximize fat burn and lose weight faster. Body Network consulted two top diet and fitness experts to offer some tips on key things you should do to boost fat burning.


Lift Weights

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Sara Haley, American Council on Exercise (ACE) certified trainer and instructor, recommends incorporating strength training, “especially heavy weights,” she says. “The more muscle you have on your body, the more calories you burn and the more results you will see. Bonus: Lift heavier weights and see quicker and better results!

RELATED: 9 Surprising Things That Happen When You Quit Processed Foods

Do Cardio (Almost) Every Day

Certified Santa Monica personal trainerJason Kozma, aka Mr. America and Mr. Muscle Beach, a champion bodybuilder who trains clients at Santa Monica-based High-Performance Personal Training, recommends doing cardio almost every day.

“Every pound of body fat contains 3500 stored calories. If you want to lose 1 pound of body fat a week, you have to have at least a caloric deficit of 500 calories per day. If you want to lose more, then you have to do more,” he says. “You would be surprised at how many people think that they can alter their diet and lose weight without adding additional cardiovascular exercise. It’s simply not possible to create enough of a caloric deficit by changing your caloric intake in order to burn fat at any sort of significant rate.”

Switch to Steady State Cardio

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Kozma also recommends switching from cardio to steady state cardio, an aerobic exercise that involves maintaining a consistent pace for an extended period of time. “I personally prefer steady state cardio in the fat-burning zone to preferentially burn body fat rather than muscle tissue,” he says. Haley agrees, recommending workouts like swimming, walking, jogging, and cycling.

RELATED: 15 Foods Experts Say You Should Stop Eating Today

Eat More Protein

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Haley recommends amping up your protein intake. “It takes more energy for your body to digest protein than it does for fats or carbs, which means you burn more calories when you eat protein,” she says. “It also helps reduce appetite and prevent muscle loss during fat loss,” adds Kozma. “Protein supports muscle growth, keeps you fuller longer, and helps prevent overeating.”

Sleep More

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The more you sleep, the more fat you can burn, says Haley. “Although often overlooked, sleep can make or break your fat-burning efforts. When you're sleep-deprived, your body produces more cortisol, a hormone that encourages fat storage, particularly around the belly,” she explains.

“Lack of sleep can disrupt hormones that control hunger (ghrelin and leptin), leading to increased cravings and overeating. Poor sleep can also negatively impact insulin sensitivity and increase cortisol production which increases fat storage,” adds Kozma. “You would be astonished at how many people have no idea about this and are chronically under-sleeping and unknowingly sabotaging their fat loss and exercise efforts.”

Get More Incidental Exercise

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“Too often I hear from people, ‘I’m working out, but I’m not seeing results.’ More often than not, I also hear that they do their workout but don’t move their bodies nearly enough for the rest of the day. Consistent daily movement (like walking, taking the stairs, doing laundry, cleaning your house) will keep your body burning fat throughout the rest of the day,” says Haley.

RELATED: I Lost 6 Pounds in 6 Weeks and Shaved Inches Off My Waist by Adding 600 Calories Daily

Incorporate More Healthy Fats

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Eat fats to burn fat, says Kozma. “Healthy fats, such as those from avocados, nuts, and olive oil, can help control hunger and improve the body’s ability to burn fat. Omega-3 fatty acids, in particular, improve fat metabolism,” he explains. “Eating healthy fats helps with nutrient absorption, reduces inflammation, and supports long-term fat loss by promoting a feeling of fullness.” And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Worried about losing your strength and energy as you get older? Dr. Vonda Wright, a top orthopedic surgeon and researcher, has good news for you. Her work is changing how we think about aging and staying fit. In a chat with Steven Bartlett on “The Diary Of A CEO” podcast, Dr. Wright shared some surprising tips for burning fat and staying healthy as we age. Read on to discover proven strategies that can help you burn fat more effectively and improve your overall health, no matter your age.


The 30-Second Fat-Burning Secret

In the podcast episode, Dr. Wright reveals a quick way to burn fat that works better than long runs. She says, "You only have to do that for 30 seconds. That will burn 40% more fat than even high-intensity interval training." Here's how it works:

"When I'm done with that because that's good for my cardiovascular base, I punch it up to 11, and I go as hard as I can because I'm not very tall, and I don't want to fly off the back of the treadmill, but my heart rate goes up to about 186, and I keep it there for 30 seconds. What that does, that will burn 40% more fat than just even high-intensity interval training, which is done at about 80%."

Try this twice a week: sprint as hard as you can for 30 seconds, then rest for 2-3 minutes. Repeat a few times.

Stay Strong as You Age

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Getting older doesn't mean you have to get weaker. Dr. Wright's research shows we can stay strong for longer than we think. She states, "We have no excuse until our mid-seventies for slowing down." In fact, "if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

The FACE of Healthy Aging

Dr. Wright uses the word FACE to help us remember four key things for staying healthy:

F - Flexibility and stretching

A - Aerobic exercise

C - Carry weights (strength training)

E - Equilibrium and balance

She says, "There are four components that we should try to find time for. Number one is flexibility and dynamic stretching... A is aerobic... C is this weightlifting we talked about... E is equilibrium and balance."

Why Muscle Matters

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Keeping your muscles strong is super important as you age. Dr. Wright explains, "We know from other people's studies that lifting weights consistently infers a 20-year advantage, such that if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

This is especially true for women going through menopause. Dr. Wright says, "We know that without estrogen, we can lose two to 3% of our muscle mass, and rapidly during this period, we have estrogen is an anabolic steroid. It's made for muscle building through the mTOR system."

Her advice? "We must lift as heavy as our bones will let us."

Boost Your Metabolism with Strength Training

WebMD supports Dr. Wright's focus on strength training: "To boost your metabolism, try strength training and lifting weights. Building muscle mass also helps your body burn more calories, so you don't convert them to fat as easily."

Eat Right to Age Right

What you eat matters, too. Dr. Wright suggests eating "one gram of protein per ideal body pound" and avoiding sugar. She warns, "Sugar is a huge inflammatory which increases your arthritis pain." Don't forget fiber: "30 grams of fiber, so that just means complex carbs. Your microbiome needs fiber."

RELATED:I Lost 22 Pounds in 3 Months and Feel Amazing With These 17 Hacks

The Importance of Protein as You Age

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Alex Oskian, a registered dietitian, agrees with Dr. Wright on the importance of protein, "As you age, you require more protein to build or maintain muscle. A good rule of thumb is to include a protein food (animal or plant-based source of protein) at all meals and snacks."

Stay Above the Frailty Line

Dr. Wright talks about something called VO2 max and the "frailty line". She explains, "Fragility means you get older, slower, weaker, you lose your functional capacity. 25% of all people are frail and unable to live independently by the time they're 85, not on my watch."

To avoid this, try VO2 max training: "It's four minutes as hard as you can go, torture, and then you recover for four minutes, only four minutes, and then four minutes as hard as you can go."

Watch Your Weight for Joint Health

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Extra weight can really hurt your joints. Dr. Wright explains it this way: "If you gain one pound, this rock is one pound, you would think that this is all the amount of pressure you're going to feel. But because of the mechanics, what you actually feel is the weight of these bricks, which is nine pounds."

So, losing even a little weight can make a big difference for your joints.

The Power of Hydration

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The National Council on Aging (NCOA) underlines the importance of staying hydrated: "Some evidence suggests that drinking water before a meal can curb your appetite to help with portion control."

RELATED: 10 Daily Routines That Helped Me Shed 80 Pounds After 50

Women and Menopause: What to Know

For women going through menopause, Dr. Wright has some important info: "80% of all women going through perimenopause, we'll experience what the term we've coined the musculoskeletal syndrome of menopause."

This can affect your muscles, bones, and joints. But with the right exercise and diet, you can stay strong and healthy.

The Role of Hormones in Weight Management

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Sarah Hormachea, a registered dietitian, speaking to the National Council of Ageing, says: "Female hormones like estrogen play a significant role in weight maintenance and boosting metabolism. As estrogen levels decline during menopause, the challenges of weight loss can intensify."

The Importance of Regular Check-ups

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Regular medical check-ups are crucial for tailoring your weight loss approach, especially as you age. They can help you monitor your overall health and adjust your strategies as needed.

RELATED: Jordyn Ray in 2-Piece Workout Gear Shares 4 Mistakes She Stopped Doing to Lose 20 Pounds

Focus on Sustainable Changes

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Dr. Phyllis Pobee, a family medicine physician, offers this encouraging advice: "You're not just losing pounds—you're gaining life. Focus on sustainable changes that celebrate your body. Small, consistent tweaks over time can lead to remarkable transformations."

By following Dr. Wright's advice on quick sprints, strength training, eating right, and staying active, along with the additional tips from other experts, you can burn fat faster and stay healthy as you get older. It's never too late to start taking care of yourself! And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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Burning fat might seem like a (literal) uphill battle, but there are so many factors that can affect weight loss and several that can make it easier. By making a few simple lifestyle changes, you can burn fat without working out for hours a day or severely restricting your diet (which is never recommended). Here are seven ways to make fat loss quicker and more effective.


Intermittent Fasting

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Intermittent fasting encourages fat loss through the concept that the body is forced to burn fat reserves for energy. “Your body goes into starvation mode and when it runs out of a carbohydrate source for fuel, it will start going to fat sources,” bariatric surgery coordinator Kristen Smith, MS, RD, tells Piedmont Health. “That puts your body into ketosis where it starts burning fat.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Strength Training

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Strength training is a highly effective way to burn fat. “As your muscle mass increases, so does your metabolism, which is key to burning calories,” according to UMMS. “Our resting metabolism is based upon our fat-free mass, most of which is muscle. When we take the time to develop that muscle, we can also develop a higher metabolic rate. That means burning more calories even when you’re not exercising.”

Eat More Protein

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Getting enough protein (10-35% of your daily calories) helps promote satiety and burn more fat thanks to the thermic effect of food. “Protein is invaluable when it comes to increased fullness and satisfaction after a meal,” Annalise Pratt, RD, tells the Cleveland Clinic. “Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side.”

Get Enough Sleep

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Get at least 7 hours of sleep every night for maximum health benefits, including fat burning. "Most people focus on exercise and diet when it comes to weight management and a healthy heart, but few focus on sleep," Dr. Beth Frates, director of lifestyle medicine and wellness in the Department of Surgery at Massachusetts General Hospital, tells Harvard Health. "People might also feel more alert, energized, and happier with more sleep. This could lead to more activity, even if it isn't exercise. It may lead to less sitting and more socializing."

Walk As Much As Possible

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Take the stairs and park further away from the grocery store—just walking is fantastic for fat-burning. “We burn fat during a walk, but what’s even better is that walking consistently primes our bodies to be better at using fat for fuel, meaning that we become better fat burners even at rest,” Lindsay Allen, MS, RDN, owner of Back in Balance Nutrition & Fitness tells Fitbit.

Be Mindful of Alcohol

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Alcohol is notorious for derailing fitness goals—not only does it contain a lot of empty calories, but too much can encourage overeating and skipping workouts. “Alcohol contains calories but little to no nutrients, so they can be considered wasted calories,” says Kelli Santiago, board-certified sports dietitian and wellness coach at University Hospitals. “And alcohol lowers your inhibitions and increases the sensitivity of the reward centers of your brain. So not only do we tend to eat more unhealthy foods when we drink alcohol, but the food we do eat tastes really, really good, which also leads us to eat more quantity.”

RELATED: 5 Sleeping Positions Destroying Your Posture Overnight – and 3 You Should Try

Be Mindful Of Diet

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Weight loss happens when you burn off more calories by and large than you take in. “Popular fad diets may promise you that not eating carbohydrates (carbs) or eating a pile of grapefruit is the secret to weight loss,” says the Mayo Clinic. “But it really comes down to eating fewer calories than your body is using if you want to lose weight.”

💪🔥Body Booster: A healthy lifestyle makes fat loss so much easier and sustainable.

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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.

Unless you live under a rock, you are well aware that walking is one of the best workouts for losing weight and maintaining your overall health. However, getting the recommended steps to lose weight and burn fat can be difficult, especially if you have a job. Kelsey Rose is a fitness trainer and social media influencer with hundreds of thousands of followers. In a new post, she issues a “PSA” about walking, explaining that “the #1 tool for FAT LOSS for women is literally free!!” According to Kelsey, if you have a “sedentary” job where you only get in 2,500 steps a day, adding a 30-minute walk before and after work will help you burn an additional 260 calories a day, which could help you lose 10 to 15 pounds in 6 months if paired with an 80/20 diet. “10 other hot tips for hitting those daily steps when working a 9-5,” she writes.

1. Turn Your Morning Routine into Movement

Per Kelsey, the first thing you should do is incorporate walking into your morning routine. “Instead of scrolling or lingering over coffee, use 10-15 minutes in the morning to pace around your home, stretch, or go for a quick walk. I wake up in the morning and go outside first thing!” she writes.

2. Take Active Commutes

Turn your commute into a workout, Kelsey encourages. “If possible, walk or bike to work. If you drive, park farther away or get off public transport a stop early to squeeze in extra steps,” she says.

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

3. Walk During Meetings

Try and get your steps in while you work by multitasking, Kelsey suggests. “Turn phone calls or virtual meetings into walking meetings. Pop in your headphones and take your call while pacing or walking outside,” she says.

4. Use the Stairs

Turn your office stairwell into a StairMaster, suggests the trainer. “Ditch the elevator! Take the stairs whenever you can to sneak in extra movement,” she writes.

5. Set Hourly Step Goals

Set hourly goals instead of a daily goal to get your body moving. “Set a timer to remind yourself to get up every hour. Walk around the office or do a quick lap at home if you’re working remotely,” says Kelsey.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Take Your Lunch Break Outside

Use your lunch break as an opportunity to get fresh air plus exercise. “Go for a brisk walk after eating. It’s a great way to recharge while adding steps to your day,” she says.

7. Use a Smaller Water Bottle

While most experts recommend using large water bottles, a smaller one may help you stay more active. “A smaller bottle means more trips to refill it. Plus, staying hydrated keeps your energy up!” she writes.

8. Walk During Breaks

If you take breaks throughout the work day, use them as an opportunity to take mini walks. “Instead of scrolling on your phone, take a 5-10 minute stroll during your morning or afternoon breaks,” Kelsey writes.

9. Make Errands Active

Multitasking during errands can help you get even more activity in. “Walk to grab coffee, pick up lunch, or drop off documents. Even small tasks can help you rack up steps,” suggests Kelsey.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

10. End Your Day with a Walk

Finally, use the end of the day as a time to reflect and get a workout in. “Wind down after work with a 20-30 minute evening walk. It’s a relaxing way to hit your step goals and clear your mind,” says Kelsey. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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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 frustrated that the same weight loss tactics you used in her thirties are failing to work in your forties? It may be time to change your approach. Molly Corcoran is a weight loss warrior and coach who lost a total of 20 pounds after she turned 40. Now, she helps “35+ busy moms optimize their metabolism, build muscle, lose belly fat & find confidence again in peri/menopause,” she writes in her Instagram bio. In a new post, she reveals three core habits at the center of her weight loss. “I stopped eating clean, ditched the orange theory classes over 40,” she writes, revealing her secret.

High-Intensity Workouts Were Impacting Her Hormones

According to Molly, high-intensity cardio workouts that worked for her when she was younger were not helping her lose weight. “The truth is ladies, the constant cardio workouts Like orange theory did a number to my hormones in peri/menopause,” she writes.

Eating “Clean” Was Also Working Against Her

Another thing that stopped working? “Paired that with trying to eat ‘clean’ so I called it for most of my life. There is no such thing as clean eating and if you’re still trying to eat clean in your 40s+ that’s exactly why you can’t lose the weight,” she continued.

She Made Three Changes

“When it all changed for me was when I left the intense cardio/weight classes and finally got control of my eating habits. Here are the 3 things I focused on that drive results,” she says.

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

She Started Tracking Protein and Calories

“I started tracking my protein and calories in @myfitness pal to educate myself on portions and got good at consistently hitting 140-150g protein daily. Also, eating carbs at every meal and getting a calorie deficit goal that was manageable so I stay consistent,” she said.

She Swapped Group Fitness for Progressive Overload Strength Training

“I left group x classes for good and started to shift my focus to progressive overload strength training. 3-4 strength days a week tracking how much I lifted, set, and allowed rest between sets to push in my lifts,” she writes. “Wanna change your body, leave the random workouts with cardio mixed in because that’s not strength training.”

She Started Walking

And third, she started moving more in general. “I started to monitor my daily movement outside of my workouts, focused on hitting 10k steps, and still do to this day 5 years later,” she writes.

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

She Got Serious About Nutrition

She also worked on her nutrition. “Bonus: I got serious about educating myself on adding more to my plate by adding more fruits and veggies to my plate, pairing that with healthy fat, and protein was how I lost the most weight.”

You Need to “Unlearn Everything You Thought Would Work"

“If you finally want to see results in your 40s on up, you need to unlearn everything you thought would work. Have a plan for both nutrition and exercise. I can assure you that the results will come when you get serious about what you put in your mouth!” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dr. Dan Obesity Expert
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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.

“Microdosing” is a catchy term that is progressively being used by influencers and mainstream media. The overall concept is that lowering a dose of something – ranging from mushrooms to pharmaceutical drugs – somehow makes it healthier and more acceptable. Recently, people have even been discussing microdosing GLP-1 drugs, including Ozempic, Wegovy, and Mounjaro. However, according to one doctor, this isn’t a good idea. Dr. Dan Burton (@theofficialdrdan) is a “pharmacist by training and an expert in obesity management and medicine.” In a new YouTube video, he discusses the trend and reveals exactly why you should avoid it.

There Are Lots of Mixed Messages About Weight Loss Drugs

He starts off by explaining that there are a lot of mixed messages surrounding weight loss drugs. “A number of influencers and alternative clinicians first came out and said, Ozempic and Wegovy are dangerous. Then they started marketing various supplements of their own that naturally increased GLP-1 and are actually better than Ozempic and Wegovy. And now some of them have pivoted and are starting to say that, ‘Oh, you know what? You should actually only microdose Ozempic and Wegovy because that means it's, it's safer for you.’” He notes that the “opinions and marketing tactics” have “changed over time as we've got more and more wallets involved.”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

The Drugs Mimic the GLP-1 Hormone Naturally Produced by the Body

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He continues to explain how the drugs work. “Ozempic, Mounjaro, Wegovy and so on are medications that mimic the GLP-1 hormone that is naturally produced by our body. GLP-1 naturally helps to regulate our blood sugars as well as our appetite and satiety feelings,” he said. While they have been “revolutionary not only for obesity management but also diabetes management”, there is a “subset of individuals on the internet that will come out ringing the alarm bells to say otherwise.”

Some People Want to Say the Drugs Are “Dangerous” and “Unnatural” and Are Marketing Their Own Alternatives

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Some of them have “quickly labeled these medications as being dangerous, unnatural, and started marketing and pushing their own natural safer supplements,” he says. “But that really didn't last too long because these medications, Ozempic and Wegovy have been shown to be so effective that the supplements just don't even touch them in terms of the results and benefits that could be had. In fact, some of the supplements don't do anything at all.”

RELATED:20 Possible Ozempic Side Effects

And Now, Some Are Recommending Microdosing

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“Now some of them are pivoting and moving away from this,” he said. Enter microdosing, the concept of using just a little bit of the weight loss drug. “So what exactly is being sold? What is this microdosing of Ozempic actually mean?” he asks. He reveals that the usual starting dose of these drugs is 0.25 milligrams once a week. “What these alternative clinicians and such are saying is to take a dose that's much, much lower than that, but it's still the exact same medication just at a lower dose. It's not at a microdose, just a lower dose than what we usually use.”

While It Sounds “Safer and Fluffy” There Is No Science Backing It

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The smaller dose is “being branded in a different way to make it sound that it's safer and fluffy and everyone's gonna be happy. So it's not a healthier alternative, it's it's just a dosage adjustment. And there's nothing scientifically special about a micro dose. There is no data insights or anything like that that demonstrates the efficacy or better acceptability in that sort of thing of smaller doses,” he says.

Everybody Needs a Different Dose

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He explains that because everybody’s body is different, it’s important to work with your own clinician to determine the proper dose. “Some people are going to get a great response at a very low dose, and it could be less than 0.25 milligrams or whatever the usual starting dose is,” he says. “Some people are gonna need a much higher dose to get a response and get the efficacy that we're trying to get out of the medication. And spoiler alert, that's because everybody is different.”

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

You Want It to Be Effective Without Side Effects

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“Ultimately, these medications have gotten so powerful that we want to figure out what's going to work for you so that we get the balance of the benefit of the medication, but it's not causing you to have horrible, terrible side effects that you can't tolerate and are ruining your life. And unfortunately for some people, they just can't tolerate the medication at all.”

He Says That Microdosing Ozempic Is Just “Marketing Fluff”

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“So microdosing as a concept sounds really fancy and such like that, but it's actually just marketing fluff. And really we should be using these medications with your healthcare team and various other resources that help you with lifestyle changes in management to find the dosage, the plan, and the thing that works for you,” he continues, adding that it’s “dicey” when “influencers and alternative clinicians who don't have any expertise with the actual medications or how to properly monitor individuals that are on these medications” start promoting their specific microdosing protocol or coaching program.

Consult with Your Doctor

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In conclusion, if you have been prescribed a weight loss drug, “you can skip the microdosing consultation with some alternative clinician. You just need to continue working with your healthcare team and provider in order to find the dose and such that works for you as well,” he says.

RELATED:20 Things to Avoid While on Ozempic

While They Might Lower Doses, It Needs to Be Up to an Expert

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“And yes, as a caveat, we may use lower doses or adjust things as someone gets to their maintenance weight,” he adds. “It might end up being a very low dose of one of these medications. But again, it should be done by clinicians that have the expertise and knowledge to properly monitor and dose adjust things for you.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.