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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.

7 Habits to Help You Become “Unrecognizable” by Spring Break

Shape up in less than two months with these expert-recommended tips.

Emily Ogan livefitwithem
Copyright livefitwithem/Instagram

Do you want to lose weight and experience a significant glow-up by Spring Break? It’s doable, according to an expert. Emily Ogan is an Advanced Macro and Hormone Specialist who helps “busy women find balance + results,” she writes in her Instagram bio. In a recent post, she reveals how to transform yourself in just two months by incorporating a few healthy habits. “For the next 8 weeks, become addicted to these habits, and you’ll be unrecognizable by spring break,” she writes. “Commit to 6 weeks of implementing these changes, and you won’t believe the results you’ll be seeing and feeling by mid-March.”


Wake Up Earlier

Her first recommendation is to wake up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

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

Hydrate

Next, prioritize hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Next, make sure to add steps to your day. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” she says.

Amp Up Your Protein Intake

Another crucial nutritional change you should make is increasing protein. “Aim for 100g a day, around 30-40g/meal, and you’re golden,” she says.

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

Lift Weights

Lifting weights is essential in terms of exercise. “Strength training with a plan is the ultimate way to burn fat. Keep it simple: 3 times a week, focus on foundational compound movements like squats, rows, deadlifts, and presses. With just 30 min sessions you’ll feel stronger, leaner, and more confident,” she writes.

Do HIIT Workouts

She also recommends doing HIIT (high-intensity interval training) workouts. “Strategic 20-30 min sessions of short, quick, intense bursts help tap into fat stores for energy and keep your metabolism revved all day long,” she explains. 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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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose weight fast, simply by making some simple changes to your routine? Dr. Nina Ellis Hervey is a health expert and influencer who shares about “healthy lifestyle, weight loss, natural hair care, confidence, self-esteem, education & more.” In a recent viral YouTube video she shares all the “one minute habits that help me to lose weight and keep it off,” she says in the clip. “This includes healthy eating and also some micro habits for when you're busy, just like me.”


She Maintains That “No [Bull] Weight Loss Solutions” Helped Her Lose 100 Pounds in Less Than a Year

Hervey explains that she is a big fan of simple diet hacks. “I'm all about those no BS weight loss solutions because that's how I lost over 100 pounds in about 10 to 12 months, and I've kept it off for about 17 years now. So I guess I know a thing or two,” she says.

Fad Diets Don’t Work

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“There are definitely some things that never worked for me,” she continues. Amongst them? “Fad diets that promised to melt fat off in days, counting every single calorie, and shutting down the gym every day,” she reveals.

She Used to Binge Late at Night

Woman eating snacks in night next to the opened fridge.Shutterstock

“Now, the top issues for me and many people that I'm sure can relate are binging on foods late at night, trying to focus on just my willpower, staying very stressed out and being very in tune with my own environment that wasn't always healthy for me, but we can fix all of that,” she says.

Planning Is Key

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“Plan, plan and more plan,” is her first habit. “And I'm not talking about an elaborate plan to take over the world. You are not going to be obsessive. You're gonna keep this within your quick plan.” She explains that her problem was that she was always running late and “usually fasting,” so she wo9uld skip her first meal of the day and then gorge at lunch. “I was just eating like I had no common sense and nothing in sight because I didn't have a plan. And because of that, I used it as an excuse to be able to go crazy and wow with whatever foods I wanted when I knew I had no business,” she admits.

Meal Plan

Close-up Of Pen With Meal Plan FormShutterstock

“Planning your meals is one of the best things that you can start to do when you're losing weight,” she says. “What I do is I usually plan and prep on Sundays, and then by Wednesdays I'm ready to refresh my menu just a little bit. And it's really simple. Once you know what you like to mix and match the most repetition is key. And once you figure this out, you're able to know what groceries you wanna order or go get and what snacks you wanna have around.”

Here Are Some of the Things I Eat

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Staples in her kitchen are chicken, fish, or turkey “that we grill, bake or pan fry,” she says. “Salmon burgers are one of my favorite things because they pair with almost anything. Salads are so simple. So I like to keep around spinach and fresh spring mix. And when I don't have those, romaine will do.” She also keeps smoothie ingredients, including unsweetened cashew or almond milk, protein powder, frozen mangoes, blueberries, strawberries, and avocados. She also stocks up on protein oatmeal jars and overnight oats. “They leave you feeling full and satisfied. And you can also top those with raw fruit, peanut butter, almond butter.” She also eats raw and cooked vegetables with every single meal. “My go-to vegetables are zucchini, broccoli, spinach, carrots,” and “anything that's gonna gimme some roughage and fiber and green.” For her sweet tooth, “I love yogurt, cottage cheese that can be topped with whipped cream and peaches and pineapples.” She also loves Kind bars and ice cream bars.

Make “Quick and Healthy Swaps”

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

“I had to learn to make some quick and healthy swaps. And when I think about the things that I had to start to change in order to lose weight, without having to diet and not think hard about it, I just chose foods with fewer calories, salt, sugar, and unnecessary fats,” she says. “That's like swapping white bread for whole grains, soda for fizzy water and salted nuts to unsalted ones. She also recommends rolled oats “instead of those super sugary breakfast cereals,” spiralized vegetables instead of noodles and pasta, mashed avocado instead of butter, popcorn instead of chips, and fruit and cinnamon instead of sugar and syrup.

Plan Your Day

Also, she recommends checking your day ahead of time. “It doesn't take much time at all. Just look and see what time you have for your meal prepping and for getting to the gym or getting some quick exercise in. All you need is a little bit of forward thinking,” she says.

Make It Hard to Make Bad Decisions

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“Make it hard to make bad decisions. Now, bad decisions have to be defined by you. We all have a different threshold,” she says. Now, I know for me, I'm really picky about my sweet and salty foods, but if you bring around the right thing at the right time, it's going down.”

Don’t Go to the Grocery Store on an Empty Stomach and Make a List When You Do Go

Portrait of young shocked caucasian woman holds cart and takes hand to head.Shutterstock

“Let's not even talk about going to the grocery store on an empty stomach. If I go up in that grocery store, honey, I'm gonna blow that thing up like Armageddon. And then what I used to do in the past, I come home with all these greasy and high cholesterol foods and feel obligated to eat them because you can't waste them, right? Stop,” she says. “I make a shopping list with everything we need in advance and stick to it. And here's the thing, once you get that list, all you gotta do is keep it standard. Take things off and add things as you need them. It takes only a minute. And if you don't have the discipline, simply set up a time every week to shop online. Get on Instacart.”

Don’t Buy in Bulk

HAMILTON, CANADA - JULY 4, 2014: Costco Wholesale storefront in Hamilton Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.

“I used to think buying in bulk was the best thing, but I end up wasting what we don't eat. So we end up losing money anyway, so that didn't work. Some things we can get in bulk, but for the most part, what I try to do is re-up every week. And if I need some things in the middle of the week, I can just stop and pick up a few items and I don't feel forced to overeat because I'm not afraid that food will go bad and I'm not losing money,” she continues.

It’s Okay to Say No

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She also recommends “protecting your time” and learning how to say no. “I used to even resort to writing a note to myself every day that it's okay to say no, give back to you,” she explains. “It only takes you a minute to remind yourself.”

Learn How to Create Triggers for Yourself

“I had to learn to create triggers for myself,” she continues, noting that “triggers don't always have to be negative” and can be “as little as setting an alarm for yourself or even putting a note up somewhere just so you can remember the habits that you want to pick up and enforce those.”

Mark Things in Your Calendar

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For example, if you want to drink more water, “create a time in your calendar that actually says meet with a glass of water,” she says. “Also, associate that habit with something you do every day. Whenever you go to the restroom or whatever and wash your hands, keep your bottle around.”

Reference Old Photos

“I used to reference old photos that would give me a response of pride from within that reminded me of where I was going,” she continues. “It wasn't all just related to weight, y'all. Sometimes I see an old picture and I think of the emotional state that I was in at the time. I get emotional even thinking about it. I let that trigger me to fight for my emotional space and staying more healthy and on track.”

Sneak in Exercise

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“Even when I don't feel like it, I try walking five minutes more and sneaking in many exercise sessions,” she continues. “Not every day needs to be a Super Olympic training session when you work out. That's why most of us don't wanna do it because we think it involves way too much. But let's talk about quick habits. Just walking. Even if you sit all day, it can just help to improve your mood and help you make larger changes over time just because you're burning some calories and you're actually getting some movement in for your body. This also causes a reduction in chronic diseases that could affect your weight as well.”

Do 5-Minute Spurts

Mini Stepper Elliptical home gym equipment. Ideal for weight loss and improving overall fitness.Shutterstock

Another thing you can do that “will burn you just a few more calories daily,” is doing “things that you love in five minutes spurts,” which she calls “around the world.” She does “five minutes on the elliptical, five minutes on the treadmill, five minutes on the stairs, five minutes jumping rope, whatever it is, just spend five minutes, total it up for about 20 to 30 minutes, and before you know it, you don't have fun and you don't even realize it.”

Trick Yourself Into Doing More

Young caucasian woman in sportswear doing plyometric exercises on pier. Fitness workout outdoorsShutterstock

You can also trick yourself into doing more exercises. “Do some squats for a determined amount of time. Maybe say for five minutes I'm gonna do squats, then I'm gonna sit down. Then I'll try it again after 10 minutes and do a few more. You're burning calories. Try walking around the block while having a phone call with a friend. Or I like to do it while I'm listening to a podcast. Do some tricep dips on that sturdy furniture of yours. And if you take your babies to the playground and you have some stairs nearby, or even the jungle gyms or the stairs on them, go up and down the steps, burn a few more calories there as well.”

Add More Movement

“The goal is to add in more movement without feeling like you're taking away big chunks in your day. And you're not having to plan,” she says.

Use a Fitness Tracker

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She recommends using a fitness tracker. “I know how much I'm burning just by wearing my fitness watch. I wear my Apple Watch every single day,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Remember when you thought you had it all figured out in your twenties? We've all been there. Former college basketball player turned fitness enthusiastKeltie O'Connor knows this feeling all too well. With 672K YouTube subscribers and years of experience in fitness and wellness, she's learned valuable lessons about health that she wishes she had known earlier. Here are her insights that could help you avoid common pitfalls and fast-track your wellness journey.


Get Smart About Frozen Foods

"Buy frozen berries," Keltie advises in her video. "It's a cheap, affordable way to get fiber, vitamins, and antioxidants." She emphasizes that frozen fruits and vegetables are an economical solution for maintaining a nutrient-rich diet.

Embrace Salt in Your Diet

Contrary to popular belief, Keltie explains that salt isn't always the enemy. "If you're an athlete and you're sweating a lot, you're losing electrolytes. Those cramps you're getting in the middle of the night could be from not having enough sodium in your diet."

Protect Your Skin Daily

"I loved tanning beds growing up," Keltie admits, reflecting on past mistakes. She now emphasizes the importance of using a hydrating full-body sunscreen daily, not just during beach days or vacations.

Diversify Your Fitness Influences

Keltie recommends following a variety of fitness professionals: "Follow experts with degrees and certifications, local professionals, and people similar to you but 5-10 years ahead in their journey." This prevents getting stuck in fitness echo chambers.

Master Proper Form First

"I wasted a lot of years because I got too eager with weight training," Keltie shares. She emphasizes the importance of perfecting form before increasing weights to prevent wasted time and potential injuries.

Prioritize Quality Sleep

According to Keltie, sleep is "the best legal cognitive and performance-enhancing substance." She discovered that morning workouts improved her sleep quality compared to evening sessions.

Value Flexibility

"Being inflexible isn't a flex," Keltie states firmly. She explains that greater flexibility and mobility lead to better athletic performance and fewer aches and pains.

Address Muscle Weakness

Keltie learned that persistent tightness might indicate weakness rather than just inflexibility. "Sometimes what feels like tight muscles is actually underdeveloped muscle groups," she explains.

Embrace Short Workouts

"A workout doesn't have to be an hour," Keltie emphasizes. She promotes the value of even 10-minute training sessions when that's all you can manage.

Double Cleanse Your Skin

Keltie shares her skincare revelation: "I realized I didn't even wash my face properly." She now advocates for a two-step cleansing process to thoroughly remove makeup and dirt.

Avoid Diet Culture Traps

"Don't be fooled – it's still a diet," Keltie warns about various eating trends. She encourages focusing on understanding nutrition basics rather than following restrictive eating patterns.

Find Your Fitness Community

Keltie stresses the importance of community in maintaining a healthy lifestyle. "When sports ended, I felt very isolated," she recalls, emphasizing how finding a fitness community changed everything.

Stop Obsessing Over Small Calories

"That 30 calories from your coffee creamer is not going to make you gain 30 pounds," Keltie states, addressing common calorie anxieties. She encourages enjoying food within reasonable balance.

Fuel Your Workouts Properly

"You don't run to eat. You eat to run," Keltie emphasizes, highlighting the importance of proper fueling for exercise rather than using exercise as punishment for eating.

Invest in Quality Footwear

Keltie recommends replacing running shoes at least annually. "It's expensive, but you know what's more expensive? All the physio you'll need from running in worn-out shoes."

Start Your Day with a Walk

"Starting your day with a walk outside will change your life," Keltie shares. She credits her morning walks for sparking creativity and clearing mental fog.

RELATED:7 Proven Calorie Deficit Tips That Helped This Woman Lose 20 Pounds

Protect Your Eyes

Keltie warns about excessive screen time, noting how her vision deteriorated after long hours of video editing. She recommends the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

Understand Your Skin Conditions

"The bump on the back of your arms is not pimples, it's KP," Keltie explains, referring to keratosis pilaris. She found relief through regular exfoliation and moisturizing.

Think Long-Term About Body Changes

Keltie cautions against following body modification trends, sharing her personal experience with breast implants. "Body types go in and out of fashion," she notes, suggesting focusing on more temporary trends like clothing instead.

Manage Your Finances

"Financial health is one of the pillars of health because of the amount of stress debt will cause you," Keltie states, emphasizing the importance of basic financial literacy.

RELATED:Woman Lost 20 Pounds by Eating These Surprisingly Low-Calorie Foods

Dance More Often

Keltie promotes dancing as both excellent cardio and a mood booster. "Dancing ranked as number one even over SSRIs in improving mood," she shares, though noting this isn't a replacement for prescribed medication.

Practice Mindfulness

"Anxiety is fear of the future. Depression is a regret of the past. Happiness is being in the present," Keltie reflects, sharing her approach to mental wellness.

Embrace Aging

"It is not downhill after 25," Keltie assures. She explains how proper self-care can actually make you feel better with each passing year.

RELATED:10 Down-to-Earth Ways Podcast Queen Kylie Kelce Stays in Shape

Create a Supportive Environment

Keltie emphasizes how environment shapes habits: "Your apartment, your office, your school, your locker, your car – that's everything. Your habits can change by just changing your environment."

Appreciate Getting Older

"Aging is a gift and every year older isn't a failure, it's a success," Keltie concludes, encouraging a positive perspective on aging while still maintaining good health practices.

As Keltie notes, you don't have to implement all these habits at once. Start with what resonates most with you and gradually build your own sustainable, healthy lifestyle. These insights aren't just for 25-year-olds – they're valuable at any age, helping you create a healthier, more balanced life. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Krissy Cela is a fitness influencer with 3.3 million Instagram followers. She is also the co-founder and lead trainer at Evolve You, an online fitness community where she helps other people achieve their dream bodies. With her flat abs and toned arms and legs, it is clear she knows some of the secrets to staying in shape. In a new social media post she reveals a few simple lifestyle changes that can help you achieve your fitness goals – and flashes her flat midsection to prove it. “Habits that have truly changed my life and I hope will help yours,” she writes in the post.


Prep Yourself for Your Workout the Night Before

Cela’s first healthy habit is easy: Prep yourself for your workout the night before by simply laying out your workout clothes. “It’s a small win but one that’s helped me with mental fatigue. When you know what you’re wearing you don’t need to stress about it, she says.

Meal Prep

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

Her second tip? Meal prep for the week ahead. “I have to always meal prep it just sets me up to succeed and also it saves money,” she says in the post. In the clip, she makes a batch of food and separates it into glass containers.

Related: 15 Foods You Should Always Avoid, According to Experts

Having a Set Gym Program

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Her third tip? “Having a set gym program and not doing random workouts,” she writes. “I can seriously bet my entire life… not even bantering that the moment you have a set gym program you will absolutely see your entire life change.”

Keeping Your Clothes Organized

Krissy_Cela1_c29661krissycela/Instagram

She also swears by keeping her clothes organized. “Clean space clean mind so keep your area organized. If it takes less than 1 min to put away do it now not later,” she says. She even hangs all her sports bras and organizes them by color so selecting a matching workout ensemble is even easier.

Related: I Lost 100 Pounds by Eating the Meal I Love

Waking Up Earlier

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“Waking up 30-40 minutes early so I don’t rush,” is her final game-changing habit. “Finally waking up a little earlier just for me not to rush has been the biggest blessing! I used to wake up last minute and feel so anxious all morning,” she writes.

💪🔥Body Booster: The more preparation the better. If you meal prep, you are increasing your chances of eating healthy. If you put out your clothes the night before, you are more likely to get up and exercise.

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—willing to try any diet, workout, or trendy solution to lose weight and get in shape. The frustration of not seeing results despite our best efforts can lead us down increasingly risky paths. But what if getting lean could be simpler than we thought? Rachel, the wellness coach behind the YouTube channel Rundown with Rachel, discovered exactly that. Through her own journey from restrictive dieting to sustainable habits, she now helps others find easier paths to their fitness goals. Here's her proven approach that anyone can follow.


Why Traditional Weight Loss Methods Weren't Working

Rachel's journey began from a place many women know too well. "How many women are out there, and myself included? I've been a part of this. You're willing to do whatever it takes. You're willing to do whatever workout, whatever diet to lose weight, get results, get a good body," she shares in her post. Even with today's trending solutions, she noticed growing frustration. "People are getting so frustrated, they're not getting results, they're not sustaining results, whatever it is. When they're at the point now where they're like, you know what? There are these medications out there, and they're going to get me results."

The 75 Medium Challenge That Changed Everything

The transformation began when Rachel joined her work friend in the "75 Medium" challenge—a modified version of the viral 75 Hard program. "This feels like some type of cruel joke. I got leaner than ever, and it was one of the easiest things I've ever done," Rachel reveals. The challenge required five daily tasks: a 45-minute workout, drinking a gallon of water, reading ten pages of a nonfiction book, taking a progress photo, and avoiding alcohol. Miss one task, and you start over.

A Simple Daily Structure

Rachel broke down her routine: "I would wake up each day. The first thing I would do is take a progress photo because, believe it or not, in the 75-day challenge, this is what most people failed on." For hydration, she explains, "I would drink at least four of these [Yeti bottles] every day, one in the morning before my coffee... I'd have one before lunch, I'd have a Yeti after lunch, and then I'd have it around dinner time. It wasn't like I was guzzling these Yetis, but I just was drinking water throughout the day."

Keep Your Daily Movement Simple

Forget intense workouts—Rachel's exercise routine focused on accessibility. "I really didn't put too much pressure on it," she explains. Her activities included 90-minute walks near the St. Petersburg Pier, low-impact workouts, and gentle rebounding on a mini-trampoline. "I could not believe how lean I was getting. It's one of those things where you're like, how on earth am I getting a workout from this?" The key was consistency, not intensity.

Replace Old Habits With New Ones

Breaking patterns proved challenging but rewarding. Rachel admits, "I love a good skinny margarita...but what will happen? I'll go from one to two glasses of wine a week to drinking the majority of days of the week." Instead of using alcohol to transition from work mode to relaxation, she discovered alternatives. "I started going on a walk after work...and I'm a different person," she shares, noting how this simple switch improved both her body and mindset.

Trust in the Compound Effect

Results didn't appear overnight, but patience paid off. "Around the 35-day mark, my neighbor was like, 'Rachel, what are you doing? You look like you haven't had a carb in months,'" she recalls. The magic happened through consistent daily actions rather than extreme measures. "We've all done things maybe for a month. Have you ever done something consistently for two and a half months? Because it's almost like after that month point, that's when things really start compiling."

Let Go of Obsession

Perhaps most surprisingly, Rachel found that releasing her grip on results actually helped her achieve them. "When I stop caring about the results of a workout, that's when I see the result. When I stop caring about whether or not I have a cookie, that's actually when I'm not so interested in having a cookie," she explains. This mental shift proved crucial for sustainable success.

The Power of Consistency Over Perfection

Rachel highlights the importance of giving strategies time to work: "Women have reached out to me on Instagram, and they're like, I've tried this program, that program, that program, but I am not getting results. I don't know what to do." Her response? "We've got to give things a chance. We've got to be consistent. It's one of the reasons why I have started seeing an esthetician. I am no longer falling for influencers pushing a new 'oh, this is now my favorite cleanser.'"

Build Trust Through Discipline

The journey wasn't just about physical changes. "When you start regaining trust in yourself, and wow, I am working out every day...it's so encouraging," Rachel shares. This self-trust created a positive spiral affecting all areas of life. "To me, those are the things that actually contribute towards happiness—when I feel so proud of myself, and there's all this hope and possibility."

RELATED:This Woman Lost 12 Pounds in 10 Months With 9 Simple Daily Habits

Maintain Your Progress

The impact became crystal clear when Rachel briefly stopped her routine. "One day of zero activity, another day of zero activity, before it's been a week and I haven't even left the house, my mood started falling," she admits. This experience reinforced how these simple habits weren't just about weight loss—they were fundamental to overall well-being. As Rachel puts it, "Weights like money, it comes and goes. I know if I ever want to be supermodel status, I just do these things, and it's just easy."

A Final Note on Sustainable Change

"The thing that's easy to do is just as easy not to do. And with just a subtle tweak and just some encouragement and some discipline, you will be astounded with the results you can get," Rachel says about lasting transformation. Her experience proves that sometimes the simplest approach is the most effective—and sustainable. 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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FACT CHECKED BY Christopher Roback
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With every age milestone we reach, many of us feel that the best days of our physical health are behind us. At 30, maybe we still feel nearly unstoppable, but let’s face it, after 40, it’s pretty common to feel like we’re speeding down a steep hill, maybe with a dumpster fire called “50” raging at the bottom.


The next stop is 60, and then? “Fuggedaboudit” might be the word that pops into your head.

If you’re someone who hasn’t been all that mindful about nutrition and exercise, a feeling close to panic might set in.

But Is it really that bad?

Not by a long shot.

No matter your age, your best, healthiest years can be ahead of you, if you’re willing to do the work.

So when is the best time to get serious about your nutrition and exercise? Whether you’re in your 30s, 40s, or 50s, the answer to that is easy: Right now. Now is always the best time to start. Until you’re 6 feet under, it’s never too late.

In this guide, I’m going to give you 12 essentials to transform your body at any age. These are NOT hacks. Forget about hacks. You can’t hack your way to an awesome physique and better health.

Everyone knows that better nutrition and exercise are the big kahunas, but we need to figure out how to implement both. Without a plan to get there, you’re navigating the terrain with no map, no compass, no GPS, and no guide. Good luck with that!

Hitting all 12 isn’t necessary, but each one is important and the more of them that you can integrate into your daily routine, the better your results will be. Eventually, all 12 need to be addressed if you want to have sustained success in your body transformation journey.

First, Ask Yourself, What Are You Really Trying to Do?

You’re looking to not just significantly slow physical decline but manage weight (whether it’s gain, loss, or maintenance), rejuvenate your body, put on more muscle, improve flexibility and mobililty, and in the process, transform your physique. You should feel physically and mentally stronger and more resilient at the start of every day, no matter if you’re in your 30s, 40s, 50s, or beyond.

While you’re going through these 12 ways to transform your body, make a note of the “low-hanging fruit.” Which one(s) can you begin to implement right now with the least amount of friction?

Implement change one step at a time.

Finally, don’t think your way into taking action. Take action to change your thinking.

Here we go. Let’s get after it.

The Importance of Habit Change

Body transformation and getting fitter, whether that means losing weight or gaining weight, involves habit change. One of the biggest mistakes people make that all but guarantees failure is trying to graft an extreme dietary regimen into their lives without making fundamental changes to their habits.

Social media is notorious for encouraging this kind of, dare I say it, ineffective and sometimes downright harmful approach.

If you don’t want to change your habits, then that keto/carnivore/plant-based/flavor-of-the-week diet regimen will only work until you give up because the requirements were too much too soon, to integrate into your life.

So start with Habit Change. And the first step to habit change is this:

No Reason, No Purpose. Find Your “Why.”

Woman Struggling With Tight Jeans. Weight GainShutterstock

Don’t be put off by number one. It’s the first and most important step in the process of body transformation. If you have vague reasons for wanting to change your physical self, chances are that whatever diet, method, or protocol you choose to follow won’t be sustainable. A good example of a weak “why”: “I want to be able to look good in my favorite pair of jeans again.”

We need to drill down into this. It’s just a starting point. It’s not a deep purpose.

Why is that so important? “If I lose some weight and look good in those jeans, I’ll feel better about myself.”

Oh really. Why will that make you feel better about yourself?

“I’ll feel better about myself because my wife (or husband, significant other, etc) will notice.”

Why is pleasing your S.O. important to you? “If my wife sees that I’m losing weight, getting fitter, and looking good in those jeans, she’s less likely to worry about my health since she’s been commenting about it lately.”

Ah, so your wife is worried about your health. Just maybe you’re getting older and she worries that the extra weight you’re carrying might cause a heart attack.

Now we’ve unpacked this. You have a solid “why.” You want to make sure you’re around for a good long time for your family’s sake.

That’s why you want to transform your body. It’s not just aesthetics. This is meaningful. Your family is your why. Your longevity matters.

It may sound extreme, but in reality, a solid why gives purpose and accountability to every one of the next 10 steps.

Let’s move on to number 2.

Related: 10 “Diet Foods” That Are Worth the Hype, According to a Dietitian

Find Your Path: Set Clear, Realistic Goals

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Now that you know why we’re on this journey, you need to decide exactly what you want and when you want it. I suggest to all of my clients that they make a big, audacious one-year goal that might seem a little unreachable, and then divide that into a 6-month goal, a 3-month goal, and a one-month goal.

Now you’re cooking with fire.

With the one-month goal in mind, decide what you think you need to do in the next four weeks to reach that goal. The first month’s goal shouldn’t be huge. Don’t bite off too much. This is a baby step among many more baby steps.

Commit to doing one small thing each day. Then build on that, relentlessly, day after day.

You Don’t Drink Enough Water

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It’s a fact: most people don’t drink enough water. The majority of people are basically in a state of continuous under-hydration. And if you’re trying to lose weight, dehydration combined with caloric restriction not only exacerbates your hunger, but makes weight loss significantly more difficult.

So rather than randomly try to consume more water throughout the day, let’s set some specific “landmarks” throughout your day when you’ll drink a full glass of water.

First, start your day, immediately after rising, with a glass of water. That’s on your way to brushing your teeth or making your coffee, or whatever your habitual first action of the day happens to be. That glass of water just boosted your metabolic rate by 30% (water-induced thermogenesis), giving you a leg up right at the start of your day.

Boom, you just nailed a new daily habit. Baby steps!

Drink another glass of water before starting your lunch. Nope, you’re not eating a single bite until you drink a glass of water. Bravo, since you woke up, you’ve added two full glasses of water that you weren’t drinking before.

The same goes for dinner. No food until you’ve had at least one glass of water.

Once you’ve nailed down drinking at least these 3 glasses of water that you weren’t drinking before, you’ve established a new daily habit. This is real incremental habit change that’s going to pay big dividends. You’ve just taken a huge step toward curbing your hunger and losing weight. (Sources: Link, Link, Link)

Eating is a Thinking Activity: Practice Mindful Eating

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If you’re like a lot of people, your three daily meals might go something like this:

After rolling out of bed, showering, and doing the morning routine that has to be done (got kids? You know what that involves), maybe you sit down for a quick breakfast, but just as likely, you jump in your car and hit a drive-thru on the way to work, pick up a morning whipped Choco-Calorieccino and a sweet Danish, inhaling this during the drive or at your desk after you get to work.

Lunch? Another rush job. Supper? It could be take-out if you get home too tired to cook, and that meal, for many, is eaten while watching TV.

Whoa, cowboy/cowgirl. Let’s take a few steps back.

The first step to mindful eating is to SLOW DOWN. I know, I know, you’re in a hurry, you’re too busy to slow down. Newsflash: nobody is too busy to slow down a meal. Here’s how.

Set a timer and time your breakfast/lunch/supper. Write down how long it took to eat. Tomorrow, extend that by 3-5 minutes. To really make this count, slow down your eating speed.

That means you put down your knife and fork and don’t take another bite until you’ve chewed and swallowed the food that’s already in your mouth. Most of us pre-load the fork and shovel in more food while we’re still chewing on the last load.

Cease and desist.

Don’t worry about finishing the meal. If you run out of time at lunch, leave the remaining food for later. Make a point of sticking to your time, chewing your food thoroughly, and don’t focus on trying to finish all the food you have on your plate/desk/wherever. Always stop when you feel 80% full.

Rinse and repeat. Every day for the next 2 weeks, focus on this. It doesn’t have to be perfect. Maybe at the start, you only manage to do this for one meal each day for the week. The next week, try to do it for 2 or 3 meals a day.

You’re already crushing it and we’re only on number 4!

RELATED: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great

Aim to Eat More Whole Foods, Less Processed Food

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

So simple, yet so hard. Our society exists mainly on a diet of processed junk. Walk down the aisles of any supermarket and you could easily get the impression that all the food there was produced in a factory.

Some people’s plates never see a vegetable.

If you’re one of those people, it’s going to be well-nigh impossible to completely flip your world upside down and start eating only fresh whole foods right away.

Instead, gradually substitute a fresh food for something that’s already in your meals. Maybe you only have time to grab a burger at lunch? Substitute a side salad for the fries.

Your breakfast might consist of sugary cereal and yogurt with “fruit” at the bottom (basically strawberry jam full of added sugar). Instead, buy plain yogurt and slice a couple of fresh strawberries into it, or a quarter of a banana. Put a few crushed almonds on top. That’s another small step. Switch up the sugary cereal for one with no added sugar, or a piece of whole wheat toast.

You might be thinking that none of these changes are big enough to transform your body. Where’s the Paleo? Where’s the Keto? Aren’t I supposed to cut my food intake to half a puffed rice cracker and a glass of mineral water each day?

Not a chance.

Make a small change with every meal and focus on maintaining that new habit. Small, gradual changes are where the magic happens.

More Protein, Better Results

Healthy low carbs products. Ketogenic diet concept. Top viewShutterstock

This is a biggie. Most people, despite what you may have read in the mainstream media, under-consume protein. Yes, a significant percentage of Americans over-consume total calories, but total protein consumption is generally too low. For aging adults, this is doubly important because as people age, their activity levels decrease but paradoxically, they need more protein to preserve muscle mass and mitigate weight loss.

A big plus is that protein will make you feel full more quickly during a meal while also increasing satiety (feeling full between meals). This is essential to help reduce between-meal snacking.

If you want to transform your body, more protein is a must. No, it’s not going to harm your kidneys. That myth has been soundly disproved. For people with healthy kidneys, extra protein is highly beneficial. The USDA guideline of .8g per pound of bodyweight has been roundly dismissed as insufficient. That number reflects the bare minimum established 50 years ago to sustain baseline health.

Instead, aim for 1g to 1.5g per pound of bodyweight, depending on your weight and activity level. (Sources here: Link, Link, Link, Link, Link)

Quantities Matter

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This sounds too obvious, but what’s the easiest way to way to accomplish this?

I like to use two related techniques with my clients. Instead of tediously weighing food with a scale (try bringing THAT into a restaurant and planting it in the middle of the table. “Who’s the weirdo at table 8?), we use hand portions. What does that mean?

  • 1 serving of protein = 1 palm
  • 1 serving of vegetables = 1 fist
  • 1 serving of carbs (starches) = 1 cupped hand
  • 1 serving of fats = 1 thumb

As a starting point for a meal, an average-sized male will have 2 palms of protein, 2 fist-sized portions of vegetables, 2 cupped handfuls of carbs, and 2 thumbs of fats.

Females start with half of these quantities. Keep in mind that these are general guidelines. The amounts will vary depending on activity levels and body size.

You can get guidance on individualized portion requirements from online calculators, apps, or better yet, a nutrition professional.

The other method that is dead easy is the Plate Method. Your plate is divided this way:

Half the plate is filled with vegetables. The other half of the plate is half protein. The remaining half is divided equally between vegetables and fats. This is the breakdown:

  • ½ vegetables
  • ¼ protein
  • ⅛ starches
  • ⅛ fats

It’s a rough guide but works best for supper when you’re likely using the same sized plate every day.

Remember: you must maintain a caloric deficit to lose weight. Hand measurements or the plate method are low-friction ways to get there.

Related: I Lost 45 Pounds With This Simple Meal Plan

You Need a Map: Track Your Meals

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Tracking your meals is one of the most effective tools you can use to boost your efforts to lose weight and transform your body.

You’d be surprised at how useful meal tracking is. It gives you a sense of perspective. There are various apps available that make this super easy. Several of them allow you to attach photos of your food to each daily food log, and those photos are an effective way to review and monitor your food consumption. If you’re a snacker, you just might be shocked at the amount of food you consume just through snacking.

All those photos of snacks may be an eye-opener. Snacking is one of the big obstacles to transforming your body. Tracking and taking photos can help to reduce it.

(Sources here: Link, Link)

The Body-Transforming Magic of Quality Sleep

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Sleep is probably the most overlooked aspect of body transformation. Fact: sleep deprivation increases appetite the following day. And if you’re chronically sleep-deprived, chances are you also have difficulty controlling your appetite and weight.

There are multiple reasons for this, but essentially, appetite-regulating hormones are affected by lack of sleep.

How can you get deeper, longer sleep? Start with your sleep ritual. If you’re one of the millions who use your digital device shortly before going to bed, change that habit. The blue light from device screens is known to have an effect on sleep quality by influencing the production of melatonin, a hormone necessary for restful sleep. So either stop using your smartphone at least 60-90 minutes before going to bed or set a timer that alters the screen light to a warmer hue.

(Sources here: Link, Link, Link)

Exercise: Get Moving!

Portrait of a senior man in fitness wear running in a park. Close up of a smiling man running while listening to music using earphones.Shutterstock

Now we get to the Big Daddy, exercise. Yep, exercise is a powerful way to transform your body composition at any age. But there’s a pretty big caveat: You can’t out-train a bad diet. And that’s why I left exercise for Number 9. Far too many people mistakenly believe that if they go running a few times a week or do HIIT workouts til they drop, they can mosey into a pizza joint several days a week and have at it.

Don’t be that person. Developing an exercise routine is a must, in conjunction with gradually improving your eating and lifestyle habits. The previous 8 points address that.

I already hear you saying “But I don’t have time to exercise!”

Is that so? If you take just 10 minutes out of your day, you can fit in a quick workout, even without gym access. It can even be done in your bedroom or living room right after you wake up in the morning. Body weight workouts are great for people who are pressed for time.

If you have access to a gym or equipment at home, the only thing stopping you is you. If you’re not sure what you should do, hiring a competent trainer or coach is always the best way to get started. (Source here: Link)

Manage Your Expectations

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Now we’re really getting to the nitty-gritty. Unrealistic expectations have derailed many a body transformation effort. If you’ve gradually put on weight over a period of 5, 10, or 15 years, don’t be too surprised if those extra pounds don’t melt off in 3 months of weight loss effort.

Don’t expect too much too soon.

Conversely, if you’re someone who’s been thin and wiry your whole life and are trying to put on some muscle, be patient. Gaining or losing weight will take time.

This harkens back to Point 2, “Setting Realistic Goals.” Review your goals when you feel stuck and make adjustments.

The last thing I’m going to talk about is critical:

Tomorrow is a New Day: Manage Setbacks

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Here’s a typical scenario I’ve seen with individuals who are following a rigid diet protocol (“clean” eating, Paleo, among others). The restrictions are followed to the letter for days or weeks, and then one particular day, you go out for lunch and eat something that is “forbidden” according to the restrictive diet you’re following.

Boom. The baby is thrown out with the bath water and it’s “well, I ate something I’m not supposed to, so screw it, I failed, damn the torpedos.”

First off, just because you had a couple slices of pizza doesn’t mean you “failed.” You had some pizza. So what? Your next meal is an opportunity to get back on course. And tomorrow is a new day. This is “flexible dieting” and believe me, it works. Don’t let a minor setback sink your efforts and kill your desire to transform your physique. Review your goals, take a breath, and keep going.

Some Questions You Might Be Asking

Q: How many months will it take to transform my body?

A: This is a highly individual question. It depends on a variety of factors: present body fat percentage, lifestyle, habits, and much more. To get a clearer idea, it’s best to consult a nutrition professional.

Q: What kind of exercise is best for body recomposition or transformation?

A: A combination of resistance training, HIIT, and some cardio works best. Don’t exclude resistance training. Increasing muscle mass is an absolute necessity for meaningful physique transformation.

Q: Can I transform fat into muscle?

A: Fat is not “transformed.” Your body will use fat as fuel if you’re in a calorie deficit. Muscle is increased through resistance training.

Final Word From the Expert

Body transformation is possible at any age. Attack it systematically and methodically and you’ll see results that you never imagined possible. Don’t let yourself be overwhelmed or discouraged by the seeming impossibility of the task. If you look hard enough, you’ll see examples of people everywhere, of every age, who have transformed their bodies through focus and simply doing the work. With a clear why, specific goals, and a gradual approach, you can achieve a life-changing transformation. If you enjoyed this article, don't miss I've Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me.

💪🔥Body Booster: Start keeping a record of your daily meals. It’s a powerful strategy that can significantly enhance your weight loss journey and body transformation efforts.

Mark Dean Edwards is a nutrition coach and CrossFit trainer based in Tokyo, Japan.

Dr Mark Hyman, M.D. drmarkhyman
Copyright drmarkhyman/Intagram
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 stood in the grocery store, staring at labels and wondering if we're making the right choices. With so much talk about avoiding processed foods, it's easy to feel guilty about reaching for anything that isn't straight from the farm. But here's the good news: not all processing is created equal, and some processed foods can actually be part of a healthy diet. Read on to discover which processed foods nutritionists actually recommend and why they deserve a spot in your kitchen.

What Makes a Processed Food "Healthy"?

"Unless you just pick an apple from a tree and eat it, or just eat a raw egg, most food is processed to some degree. Cooking is a form of processing," explainsDr. Mark Hyman, Senior Medical Advisor at Cleveland Clinic. "It's not really that processing is bad. It's what is the processing?"

The key, according to Dr. Hyman, lies in recognizing the ingredients and understanding the journey from farm to fork. If you can trace these steps and don't see a list of "franken ingredients," you're probably making a good choice.

Read on to learn nutritionist-approved processed foods.

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

1. Extra Virgin Olive Oil

pouring olive oil in a spoon on table.Shutterstock

Despite being processed, olive oil remains one of the healthiest fats available. Dr. Hyman endorses it as a staple of healthy Mediterranean diets, noting its minimal processing methods.

2. Greek Yogurt

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Harvard's Nutrition Source identifies Greek yogurt as a nutritional powerhouse. With its higher protein content and probiotic benefits, it's a processed food that actually enhances your diet.

3. Canned Legumes

Canned red kidney beans in just opened tin can. Non-perishable food

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The British Dietetic Association champions canned beans and lentils as excellent sources of fiber and plant-based protein. These convenient staples support both digestive health and weight management.

4. Wholegrain Bread

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NHS Somerset nutritionists recommend choosing wholemeal or brown bread varieties. These options provide more fiber and nutrients than their white counterparts, contributing to heart health and diabetes prevention.

5. Frozen Vegetables

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According to NHS guidelines, frozen vegetables retain most of their nutritional value thanks to quick-freezing processes. They're particularly valuable when fresh produce isn't available or convenient.

6. Fermented Foods

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.Shutterstock

Dr. Hyman points to traditional fermented foods like sauerkraut and miso as beneficial processed options. These foods offer probiotics and enhanced nutrient availability.

7. Canned Fish

Tin can of sprats, sardines. Top view, fish

Shutterstock

Sardines and other canned fish provide essential omega-3 fatty acids and protein in a convenient, shelf-stable form. They're processed simply through canning, preserving their nutritional benefits.

8. Natural Cheese

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While cheese is technically processed, traditional varieties made from quality milk sources (particularly from A2 cows, goats, or sheep, as Dr. Hyman suggests) offer valuable calcium and protein.

9. Wholegrain Cereals

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Heart UK research shows that carefully chosen wholegrain cereals can reduce risks of heart disease and type 2 diabetes. Look for options high in fiber and low in added sugars.

10. Dried Fruits and Beef Jerky

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When made without added sugars or excessive sodium, these dried foods offer concentrated nutrients and protein in portable forms.


RELATED:20 Superfoods for People Over 50

Making Smart Choices

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

The key to choosing healthy processed foods lies in reading labels carefully and understanding processing methods. As Dr. Hyman advises, "If you can recognize the ingredients and see the number of steps it took to get from farm to your fork, it's okay."

Remember these guidelines when shopping:

Female hands puts fruits and vegetables in cotton produce bag at food market. Reusable eco bag for shopping. Sustainable lifestyle. Eco friendly concept.Shutterstock
  • Look for minimal ingredient lists
  • Choose items with recognizable ingredients
  • Avoid artificial additives and excessive added sugars
  • Consider the processing method
  • Check for added sodium levels.
By following these principles, you can confidently include healthy processed foods in your balanced diet, making nutrition both convenient and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Hannah White hwfit
Copyright hwfit/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 struggling to get rid of your belly? Flattening your midsection could be as simple as modifying a few health habits. Hannah White is a personal trainer and fitness coach who helps her clients “lose fat and tone up,” per her Instagram bio. In a new post, she discusses how she flattened her tummy. “At 39, I was holding onto most of my fat on my belly until I fixed these 4 things…and I’ve kept it off at 45,” she writes.

She Didn’t Have a Toned Stomach for Most of Her Life

“Let me start by saying I haven’t always had a toned stomach. I was what people call ‘skinny fat’ when I was younger, as I held a lot of fat around my belly. Until I fixed these 4 things,” she writes.

She Started Tracking Her Nutrition

The first thing she corrected was her diet. “I was eating healthy food, but still consuming more calories than I was burning each day. Eating healthy is super important for your health, but you can still eat ‘healthy’ food and gain fat,” she writes. “Once I learnt this, I started tracking my nutrition on the @myfitnesspal app. This taught me the caloric density of the food I was eating, so I knew where to make changes.”

RELATED: This Is Exactly How to Lose Body Fat This Year

She Started Moving More

She also started moving more. “I was working out like crazy but sedentary outside of my workouts. What I didn’t realize was that daily movement (e.g. the amount of daily ‘steps’ you do) is actually responsible for burning more calories each week than your workouts!” she writes. So I bought myself a Fitbit watch ⌚️ and started tracking my daily steps, focusing on hitting 10k steps a day 👣Doing this consistently made a BIG difference to my belly fat!”

She Started Prioritizing Strength Over Cardio

Next, she started prioritizing strength training over cardio. “If there’s one anti-aging treatment you should be buying into then it’s strength training,” she writes. “Lifting weights helps counteract the natural effects of aging by boosting your metabolism, regulating your hormones & toning your physique in all the right places. Yes, all forms of exercise have health benefits too. But strength training has a bigger impact, especially for women over 40.”

She Stopped Taking Weekends Off

Lastly, she stopped cheating on the weekend. “I was working out hard, and tracking my nutrition & steps, but only on the days where I was being ‘good’!” she writes. “People say an ‘off track weekend’ can’t ruin anything, but it just depends how ‘off track’ you go… For example, if your daily calorie intake needs to be 1,800 to lose fat, and a few days of eating in excess puts you at 2,200 calories a day you may not see progress. I learnt this the hard way 🙈… But now I focus on consistency over perfection!”

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

She Also Wasn’t Eating Enough Protein

In another post that Hannah shared earlier this year, she revealed other mistakes she was making. The first? Not eating enough protein. “Protein is the most satisfying nutrient. It will suppress your appetite & keep you fuller for longer. Protein burns more calories than other food in the digestion process. It also helps you to retain muscle when dieting (along with weight training). Muscles are super metabolic, which means you’ll burn more calories while at rest, too! So it’s a win-win all around 💯 Aim for around 2g per kilogram of body weight a day. Some good sources are chicken, turkey, lean meat, tuna, cod, prawns, Greek yogurt, egg whites & whey protein. Along with some plant-based alternatives like soy and tofu.”

Or, Enough Fiber

She also wasn’t eating enough fiber. “Fiber reduces your appetite and fills your plate for minimal calories. Aim for at least 20-25g (30-38g for men) of fiber per day. Some good sources are raspberries, blackberries, apples, pears, green veggies, potatoes, oats, high fiber bread, lentils & beans,” she writes.

She Wasn’t Drinking Enough Water

“Not drinking enough water” was another mistake she was making. “Water helps with weight management as sometimes thirst is mistaken for hunger. Staying hydrated can help you avoid unnecessary snacking,” she writes, recommending a minimum of 2 liters of water “or low calorie fluids a day.”

She Was Cutting Out All Her Favorite Foods

“Cutting out your favorite foods” is another mistake, per Hannah. “This will make you feel restricted & more likely to binge on them when you’re having a bad day. Plan in your favorite foods & treats into your daily calorie goal,” she writes.

She Was “Only Being Good” During the Week

And her last mistake was “only being ‘good’ during the week,” she writes. “The weekends are almost a third of your week. So don’t let them sabotage your progress.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Christine Hronec gaugegirltraining
Copyright gaugegirltraining/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.

Have you noticed that no matter how much you diet or exercise, that stubborn belly fat just won't budge? According to food scientist and Gauge Girl Training founder Christine Hronec, the answer lies in your hormones. "The reason why hormone imbalances are so important is because they change the distribution of body fat," she explains. "If you have ever dealt with stubborn belly fat, particularly the hormonal belly, it is typically a result of an imbalance in the female sex hormones."

What Is Hormonal Belly Fat

Before diving into solutions, it's crucial to understand what causes hormonal belly fat. "When you do not ovulate regularly, whether you're in perimenopause, menopause, if you're having irregular periods, what happens is your body does not get to release excess estrogens," Christine explains in her post. This creates a cascade effect that leads to stubborn fat accumulation, particularly around the midsection.

Why Your Body Needs Healthy Fats

"Dietary fat consumption does not cause fat gain," Christine emphasizes. She explains a crucial misconception: "So many people think that if you eat fat, you're going to get fat and that is not true." In fact, dietary fat is essential for hormone balance and regular ovulation. "Fat is essential for fertility," she adds, explaining how proper fat intake helps maintain regular hormonal cycles.

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

The Critical Role of Fiber

"If you are insufficient in dietary fiber, you could be in a state of estrogen dominance," Christine warns. While the average person consumes less than 10 grams of fiber daily, she recommends at least 20 to 25 grams for hormone balance. "The absolute number of your estrogen count doesn't matter," she explains. "It's the amount relative to progesterone." This balance is crucial for preventing hormonal belly fat.

Why You Need More Zinc

Zinc plays a dual role in hormone balance and immune health. "Supplementing with zinc will naturally lower your estrogen and raises the progesterone levels up," Christine explains. "This is also effective for men as well, not just women alone." She recommends zinc-rich foods such as "oysters, beef, chicken, seeds, nuts, legumes, as well as mushrooms."

The Vitamin C Connection

"Experts have shown that vitamin C doses of at least 750 milligrams per day has been shown to naturally boost progesterone levels," Christine notes. This is particularly important because "low levels of vitamin C are common among women who miscarry as well as women who have preterm pregnancy." She recommends getting vitamin C through "cruciferous vegetables, leafy greens, tomatoes, strawberries, guava, kiwi, as well as snow peas."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Missing Magnesium

"Over one third of the United States population is deficient in magnesium," Christine reveals. Even more concerning, "50% of people with heart disease actually have magnesium deficiency." This crucial mineral "does help to naturally eliminate estrogen through a detoxification process in the liver." She recommends rich sources including "dark chocolate, avocado, nuts, seeds, fatty fish, whole grains, spinach, quinoa, and legumes."

The Impact of Environmental Factors

"The pesticides that are found in just conventional agriculture are disruptive to your hormonal system," Christine explains. These hormone disruptors are so concerning that they "are prohibited in certain countries." This highlights the importance of choosing clean, organic foods whenever possible.

Choosing Clean Animal Products

When it comes to animal products, Christine warns about conventional farming methods: "If you think of cows and chickens and different things, the way they've been raised, if they've been pumped and loaded with lots of hormones to increase the yield of their weight, to increase egg production for chickens, those animals are going to be loaded with unnatural levels of hormones." Her solution? "You want to always go for organic, natural, pasture-raised anytime you're able to, non-GMO."

Creating Your Hormone Reset Plan

To reset your hormones and target belly fat, follow these science-backed steps:

  • Include healthy fats in your diet to support hormone production
  • Increase fiber intake to at least 20-25 grams daily
  • Add zinc-rich foods to your meals
  • Boost vitamin C consumption through whole foods
  • Incorporate magnesium-rich foods daily
  • Choose organic produce and hormone-free animal products when possible.
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Long-Term Success Strategy

"Again, as you are able to, as you can afford to in your budget," Christine advises about making these changes. This acknowledges that transforming your diet is a journey, not an overnight change. The key is making consistent progress toward better hormone balance through sustainable changes to your diet and lifestyle choices.

Remember, as Christine explains, hormone balance isn't about quick fixes. It's about creating sustainable changes that support your body's natural hormone balance. By addressing these six key areas, you can work towards reducing hormonal belly fat and improving your overall health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week