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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@celebwell.com.

I’m 90+ and These 9 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Here are all the things that Takishima Mika does to stay fit in her 90s.

FACT CHECKED BY Christopher Roback
Takishima Mika
FACT CHECKED BY Christopher Roback

Do you ever wonder about the habits of some of the healthiest people in the world? Takishima Mika, or “Takimika,” is in her mid-90s and works as a personal trainer. Considered Japan’s oldest fitness instructor, the former housewife maintains a super healthy lifestyle. She recently revealed 9 of her key health habits in an interview with Nippon – many of which you can incorporate into your own routine.


She Only Sleeps 3 to 4 Hours a Night

According to Takishima, she doesn’t need a lot of sleep. She goes to bed at 11:00 pm and wakes up bright and early at 3:00 am. That means her total amount of sleep is just three to four hours.

2 Hours of Walking and Jogging

Health, nature and senior woman on walk in the morning for exercise, wellness and fitness in park. Healthy, outdoor and elderly lady in retirement from Australia walking in garden for cardio workout.Shutterstock

After getting up at 3, while it’s still dark, she gets her cardio in. “I leave home at around four in the morning, walk four kilometers, then jog another three. Finally, I walk a kilometer backward. I do this every day, as long as it’s not raining. It takes around two hours, but it feels like it’s over in no time,” she says.

A Hearty Breakfast

Roasted fillets of mackerel fish on cutting board. Dark wooden background. Top view.Shutterstock

Around 7:00 am, she is ready for a breakfast full of protein and fermented foods. “I grill mackerel or salmon and have it with nattō, eggs, tofu, kimchi, and nukazuke pickles. I never skip my two packs of natto,” she says.

Housework and Stretching

Rear View Of Woman Working From Home On Computer In Home Office Stretching At DeskShutterstock

After she eats, it’s time for housework and stretches. She also pays attention to form and posture at all times, even when watching TV. She also walks around on tiptoes.

RELATED:I Lost 100 Pounds in a Year and I Didn't Give up a Single Thing That I Like

A Light Lunch

bananaShutterstock

Takishima goes light on food during lunchtime because she is still pretty full from breakfast “I have a banana, followed by a probiotic Yakult drink. That’s all. I get sleepy if I overeat.”

Two Hours of Intense Training

Portrait of a senior woman exercising in a gym, mature couple running using threadmill machine equipment, healthy lifestyle and cardio exercise at fitness club concepts, vitality and active seniorShutterstock

During the afternoon, she invests about two hours on intensive training sessions. Sometimes she works out with her trainer, Nakasawa Tomoharu, doing one-on-one exercises. She doesn’t listen to music, but concentrates on her stretching.

Red and White Wine

Wine glass, wine bottle and grapes on wooden background. Wine tasting.Shutterstock

Before she makes dinner, Takishima treats herself to wine. “I like both red and white wine,” she says. “Red wine, in moderation, has long been thought of as heart healthy,” says the Mayo Clinic. “The alcohol and certain substances in red wine called antioxidants may help prevent coronary artery disease, the condition that leads to heart attacks.” While red wine is slightly healthier than white, the lighter shade of vino generally has fewer calories than the darker shade.

RELATED:Top 17 Expert Hacks to Burn Fat and Transform Your Body by 30 Minutes of Walking

Soup for Dinner

Close-up of a frying pan on a gas stove burner with blue flamesShutterstock

“After my glasses of wine, I take my time to enjoy my dinner. I make chicken and vegetable soup a lot. I stew Chinese cabbage, mushrooms, potatoes, carrots, konnyaku, and the like until tender, then add the chicken. I like the flavorful juice you get from the vegetables. I love seasonal vegetables, too. In winter I add plenty of spring onion,” she says about her nightly meal.

No Processed Food

Cropped photo of a plate with birthday cake in woman's handsShutterstock

Takishima eats three balanced meals a day, eating as much as she wants. However, she has always avoided artificial additives and preservatives. “If I feel like cake, I have cake. Sometimes, I decide to only eat half and save the rest for the following day. I end up eating at all, though,” she says.

RELATED:I Lost 70 Pounds, “Got Rid of Cellulite and Fat and Toned My Legs” with These 3 Simple Steps

She Trains Others

Seniors in the wellness class do Qi Gong or Tai Chi exercise for relaxationShutterstock

Tomoharu, Takishima’s trainer and the owner and managing director of Power Aging, the gym where she trains, made his star pupil a trainer. “Every inch of Takishima’s body exudes a love of training. She’s a great speaker, too. The more I worked with her, the more I felt that it was a waste to have her come here only as a pupil, which is why I half forced her to take the role of fitness instructor. Takishima resisted initially, but her achievements have exceeded our expectations,” Nakasawa says. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

More For You

Christine Roderick corexchristine
Copyright corexchristine/Instagram

Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Tara Gidus Collingwood dietdivatara
Copyright dietdivatara/Instagram
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight – and keep it off? While you can lose weight rapidly, oftentimes, you won’t be able to keep it off. This is why sustainable weight loss is the way to go. According to Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, there are a few key habits that will help you burn fat fast, but also keep it from coming back. Here are nine tips that actually work for sustainable weight loss.

Pay Attention to Portion Size

Mexican Rice Bowls Meal Prep on Wood Countertop, portion size

Shutterstock

Her first tip is to pay attention to portion size. “It’s not always the ‘what’ you eat but rather the ‘how much’ you are eating,” she says. “I have seen many clients eat really healthy food, but they are just simply eating too much of even the healthiest food.”

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

Prioritize Sleep

Beautiful young woman sleeping while lying in bed comfortably and blissfully. Sunbeam dawn  on her face

Shutterstock

Next, prioritize sleep. “It’s not just the quantity of sleep, but really the quality that matters most. Practicing proper sleep hygiene is key to getting the proper amounts of REM and deep sleep to support weight loss efforts,” she writes.

Eat Whole Foods

Farmer woman harvests vegetables in the garden. Selective focus. Food.Shutterstock

Next, pay attention to the quality of your food. “Eat whole foods and minimize processed foods. Whole foods are not only lower in calories, but they are typically higher in fiber and protein which help with fullness. Processed foods often have a lot of added sugar, fat, and sodium,” Collingwood says.

Don’t Drink Your Calories

milk pouring from bottle into glass on old wooden tableShutterstock

Don’t drink your calories. “Drink only calorie free beverages. Skip the sugar sweetened beverages like regular soft drinks, lemonade, sweet tea, and the decadent coffee drinks with added sugars. A glass or two of low fat milk can fit, but otherwise go easy on any beverages with calories,” she writes.

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

Exercise Daily

Fitness,,Sport,,Training,,Gym,squat,trainer,fitness,exerciseShutterstock

She also recommends exercising daily. “Move your body at least 30 minutes every single day. Planned exercise is best where you get your heart pumping and get out of breath. In addition to an exercise session each day, aim to move more and avoid sitting as much,” she says.

Strength Train

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

She also recommends strength training at least 2 days per week. “When you lose weight, you often will lose muscle in addition to fat and water weight. By doing resistance (strength) training, you can maintain and maybe even build muscle while losing weight which will do wonders for your metabolism,” she says.

Keep Track of Your Progress

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

Keep track of your progress. “Studies show that people who keep track of their progress with regular weighing of themselves and tracking calories, sleep, and exercise lose more weight and keep it off better than those who don’t track,” she says.

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

Eat Throughout the Day

mussli or cereal bars, full of nuts and chocolate, on a white background, healthy breakfast or snackShutterstock

Next, spread food out throughout the day and start eating within 2 hours of getting up. “Eating too much at one time of the day causes the body to store excess calories, but spreading out your calories, especially protein, has been shown to help with weight loss and maintaining muscle,” she says.

Manage Stress

woman practices yoga and meditates in the lotus position on the beachShutterstock

Her last tip is to focus on stress management. “People often skip workouts or turn to food for emotional comfort in times of stress, so regularly working on reducing stress with things like meditation, deep breathing, journaling, or a yoga practice can help tremendously,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Do you ever wonder about the habits of some of the healthiest people in the world? Takishima Mika, or “Takimika,” is in her mid-90s and works as a personal trainer. Considered Japan’s oldest fitness instructor, the former housewife maintains a super healthy lifestyle. She recently revealed 9 of her key health habits in an interview with Nippon – many of which you can incorporate into your own routine.


She Only Sleeps 3 to 4 Hours a Night

According to Takishima, she doesn’t need a lot of sleep. She goes to bed at 11:00 pm and wakes up bright and early at 3:00 am. That means her total amount of sleep is just three to four hours.

2 Hours of Walking and Jogging

Health, nature and senior woman on walk in the morning for exercise, wellness and fitness in park. Healthy, outdoor and elderly lady in retirement from Australia walking in garden for cardio workout.Shutterstock

After getting up at 3, while it’s still dark, she gets her cardio in. “I leave home at around four in the morning, walk four kilometers, then jog another three. Finally, I walk a kilometer backward. I do this every day, as long as it’s not raining. It takes around two hours, but it feels like it’s over in no time,” she says.

A Hearty Breakfast

Roasted fillets of mackerel fish on cutting board. Dark wooden background. Top view.Shutterstock

Around 7:00 am, she is ready for a breakfast full of protein and fermented foods. “I grill mackerel or salmon and have it with nattō, eggs, tofu, kimchi, and nukazuke pickles. I never skip my two packs of natto,” she says.

Housework and Stretching

Rear View Of Woman Working From Home On Computer In Home Office Stretching At DeskShutterstock

After she eats, it’s time for housework and stretches. She also pays attention to form and posture at all times, even when watching TV. She also walks around on tiptoes.

RELATED:I Lost 100 Pounds in a Year and I Didn't Give up a Single Thing That I Like

A Light Lunch

bananaShutterstock

Takishima goes light on food during lunchtime because she is still pretty full from breakfast “I have a banana, followed by a probiotic Yakult drink. That’s all. I get sleepy if I overeat.”

Two Hours of Intense Training

Portrait of a senior woman exercising in a gym, mature couple running using threadmill machine equipment, healthy lifestyle and cardio exercise at fitness club concepts, vitality and active seniorShutterstock

During the afternoon, she invests about two hours on intensive training sessions. Sometimes she works out with her trainer, Nakasawa Tomoharu, doing one-on-one exercises. She doesn’t listen to music, but concentrates on her stretching.

Red and White Wine

Wine glass, wine bottle and grapes on wooden background. Wine tasting.Shutterstock

Before she makes dinner, Takishima treats herself to wine. “I like both red and white wine,” she says. “Red wine, in moderation, has long been thought of as heart healthy,” says the Mayo Clinic. “The alcohol and certain substances in red wine called antioxidants may help prevent coronary artery disease, the condition that leads to heart attacks.” While red wine is slightly healthier than white, the lighter shade of vino generally has fewer calories than the darker shade.

RELATED:Top 17 Expert Hacks to Burn Fat and Transform Your Body by 30 Minutes of Walking

Soup for Dinner

Close-up of a frying pan on a gas stove burner with blue flamesShutterstock

“After my glasses of wine, I take my time to enjoy my dinner. I make chicken and vegetable soup a lot. I stew Chinese cabbage, mushrooms, potatoes, carrots, konnyaku, and the like until tender, then add the chicken. I like the flavorful juice you get from the vegetables. I love seasonal vegetables, too. In winter I add plenty of spring onion,” she says about her nightly meal.

No Processed Food

Cropped photo of a plate with birthday cake in woman's handsShutterstock

Takishima eats three balanced meals a day, eating as much as she wants. However, she has always avoided artificial additives and preservatives. “If I feel like cake, I have cake. Sometimes, I decide to only eat half and save the rest for the following day. I end up eating at all, though,” she says.

RELATED:I Lost 70 Pounds, “Got Rid of Cellulite and Fat and Toned My Legs” with These 3 Simple Steps

She Trains Others

Seniors in the wellness class do Qi Gong or Tai Chi exercise for relaxationShutterstock

Tomoharu, Takishima’s trainer and the owner and managing director of Power Aging, the gym where she trains, made his star pupil a trainer. “Every inch of Takishima’s body exudes a love of training. She’s a great speaker, too. The more I worked with her, the more I felt that it was a waste to have her come here only as a pupil, which is why I half forced her to take the role of fitness instructor. Takishima resisted initially, but her achievements have exceeded our expectations,” Nakasawa says. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Trish Koeslag is revealing the truth about burning fat over 40. In a new social media post, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement in order to lose weight, discusses her non-negotiable for losing weight in menopause. “I’m going to keep this simple,” she says at the start of the post. “If you are serious about losing weight, then you need to get serious about your habits! Especially your food habits. I am giving you the exact plan below that you need to see results. If you use this list as your guideline, it won’t fail you.”


Walk 10K Steps Daily

Her first piece of advice? Get your steps in! “walk every day - outside! Aim for 10K+ steps,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

RELATED: Mum Shares 11 Food Swaps That Helped Her Go From Size 22 to Size 8

Eat 25 to 30 Grams of Protein Per Meal

Next, amp up your protein intake. “Eat 25-30g of protein at every meal,” she recommends. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

A,View,Of,A,Hand,Scooping,Electrolyte,Powder,Into,AShutterstock

Her next “non-negotiable” is hydration. “Drink three liters (0.8 gallons) of water daily,” she recommends. Another hack? “Add electrolytes,” she says. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED: Woman Lost 42 Pounds With 5 High-Protein Meals Anyone Can Make

Strength Training

Lifting weights is also key, according to Trish. “Strenght train,” she says. She suggests aiming for three to four sessions per week. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Zone 2 Cardio

She also recommends injecting some cardio into the mix. “Zone 2 cardio,” she says, recommending two to three sessions per week. What is zone 2 anyway? It is a low-intensity, steady-state workout that involves working out at 60–70% of your maximum heart rate.

Don’t Drink Your Calories

Closeup,Top,View,Of,Female,Hand,Holding,Ice,Beverage,Drink,Shutterstock

Her next tip? Don’t drink your calories. “Limit liquid calories,” she says. Regular sodas, lemonade, coffee drinks, and alcohol are some of the biggest culprits when it comes to high-calorie beverages.

Choose Whole Foods 90 Percent of the Time

And, you should opt for healthy food – most of the time. “Choose whole foods 90% of the time,” she says. The best types of whole foods are fruits and veggies, lean protein, and whole grains – basically anything that isn’t ultra-processed.

RELATED: The 9 Foods You Should Always Avoid on a Weight-Loss Diet

Be Consistent, Not Perfect

Trish understands that you aren’t going to achieve perfection all of the time. “Focus on consistency, not perfection,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mark_Dean_Edwards7
Mark Edwards
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

One of the frequent questions people ask me as a Nutrition Coach is what I personally do to stay fit and healthy.


Hitting 60 was a big deal. I could see it coming, yet until that number slapped me in the face, it kind of felt like I’d be in my 50’s forever while still imagining I was 40.

I suppose that’s how all of us feel at the end of every decade of our lives, but I can’t seem to recall feeling like this when 39 turned to 40, or 49 to 50.

That said, staying fit and healthy has been a priority of mine for a long time. My wife is 16 years younger than I am and I intend to not only be around for her well into old age, but never to become a burden because of decrepitude.

Everyone has their own unique routine. There is no "one size fits all."

There are some routines that will shorten your life and contribute to poor health and eventual illness. As a nutrition coach, I rarely see someone who isn’t aware that their habits are harming their health.

However, there are some basic principles that anyone can benefit from. My own routine boils down to a few basic habits that keep me fit, healthy, and happy. Some might seem too simple, but I promise you that if you follow these basics, you’ll enjoy the benefits.

None of these actually take much extra time.

But if I removed any single one of these 20, the lost benefit would be substantial.

Let’s go!

1. Water. I Drink Lots of Water

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

I drink water first thing in the morning when I wake up. I add a squeeze of lime juice (or lemon), a pinch of pink salt, no tequila please.

Then I sip my way through the day. A bottle of water here. A glass of water there. An iced coffee or two or three.

That first glass of water in the morning, though, is a real game changer.

I’ve been sleeping for at least 6 hours, possibly more. I had my last water of the previous day 3 or more hours before I went to bed. So guess what? When I wake up in the morning, I’m dehydrated. You likely are too, but you just don’t realize it. So the first thing I do after waking up is have a big glass of water. That lime juice and pink salt I mentioned provides much-needed electrolytes.

Now I’m hydrated. This benefits every tissue, every cell in my body. Want great skin as you get older? Water is the answer.

2. I Eat Breakfast. You Should Too

Mark_Dean_Edwards5Mark Edwards

Eat breakfast. It really is the most important meal of the day. I make sure it’s protein-dense: an egg or some yogurt does nicely. Some days, particularly when I’m going to train, I’ll just have coffee with some collagen and a dab of ghee mixed in. I don’t like the heavy feeling of any breakfast too close to a workout, but afterwards, it’s time for the protein-dense breakfast. The protein keeps me going and feeling satiated until lunch time and guys, if you’re over 40, this habit is going to help mitigate age-related muscle loss.

Try it and you’ll see. It makes a massive difference.

3. I Get Enough Protein in Every Meal

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

I make sure that every meal has 30-50 grams of protein. You don’t need a scale or anything like that. You can get that 30-50 grams of protein just by using the hand portion method. Look at the palm of your open hand. Now take two of those palms of any protein. That’s what’s on my plate at lunch and supper. This has kept me from losing muscle mass as I age. It keeps me feeling satisfied for hours after eating so I can avoid sugar cravings and snacks.

Protein is essential for a multitude of body processes, particularly building and retaining muscle mass, which for older guys (over 40? I’m talking to YOU) is a really big deal. Every decade after 40, it becomes harder to retain muscle mass, so protein intake is paramount.

That’s been a real boon to keeping me healthy and fit.

4. I Eat Fruit and Vegetables in Every Meal

Open fridge full of fresh fruits and vegetables, vegetarian food healthy food background, greenery, organic nutrition, health care, dieting concept.Shutterstock

Nope, I’m not a vegetarian or a vegan. I eat meat and eggs to get the protein that I noted in the previous point. But every meal has two or three handfuls of vegetables in it. Breakfast? There’s a piece of fruit or two in there somewhere.

Adding a piece of fruit or a vegetable to any meal is one of the simplest, healthiest, and most effective ways to level up your meals with one small action.

Try it and you’ll reap the benefits in better weight management, better digestion, and better overall health.

5. I Rarely Eat Junk Food

cheese buerger with fries on a wooden plate at a restaurantShutterstock

So here’s the thing: once in a while, we all have a burger and fries, or maybe some nachos. Who doesn’t? But I don’t make it a daily or even a weekly habit. It’s generally once a month or less. Right now as I write this, the last time I had a burger and fries was 3 months ago. And it wasn’t a crappy burger from McDonald’s. It was a decent grass-fed burger from a place in Tokyo my wife and I like to visit occasionally. Potato chips? I recall it might have been half a year ago. Once you get out of the habit of feeding the junk food urge, you won’t look back. Your body will thank you for it.

6. I Move. A Lot. You Should Too

Mark_Dean_Edwards11Mark Edwards

Show me someone who doesn’t walk much and who gets very little physical activity and I’ll show you someone who is sliding into decrepitude as they age. This isn’t complicated. We evolved in a state of daily movement. Move more, live longer. Move more, and experience a better quality of life.

Since my wife and I live in Tokyo, like other Tokyo-ites, we don’t drive, we walk and take the subway. That 10,000 steps you’ve heard of? It’s not much more than the basic minimum that we need to do just in our daily routine. Walk at least half an hour a day. That’s the bare minimum. Add more activity until you actually start to FEEL stronger and healthier. Don’t like to exercise? That’s a little voice inside your head lying to you. It’s similar to disliking a food you’ve never tried. Give it some time and you’ll soon realize how much fun it can be!

7. I Have Solid, Restful Sleep

Handsome Happy Young Arab Guy Waking Up In The Morning, Sitting On Bed And Stretching After Good Sleep, Smiling Millennial Middle Eastern Man Having Good Mood, Enjoying Start Of New Day, Copy SpaceShutterstock

Yep, if you want to be physically healthy and ensure better cognitive function as you age, you have to get sufficient restful sleep, so I try to get a minimum of 7 hours a night. If you’re someone who survives on 4 or 5 hours of sleep nightly, over a long period of time your health will suffer. That’s a fact. Insufficient sleep increases appetite and adversely affects cognitive function over the long-term.

Nutritionally, deep, restful sleep reduces appetite on the following day, making weight management far easier. Fact: a continual sleep deficit makes it more likely you’ll gain weight over the long-term and have trouble losing it.

8. I Try to Wake Up at the Same Time Every Day

Smart watch, hand and man or runner outdoor for morning cardio, exercise and training for marathon or race. Male athlete, wristwatch or stopwatch to track progress for workout or wellness and health.Shutterstock

You might be thinking “why not sleep in on the weekends?”

The fact is that if you’re getting sufficient sleep throughout the week, then you won’t want to sleep in on the weekends. You won’t feel like it. I naturally wake up at the same time every day anyhow. But if you have a wildly different sleep schedule on weekdays and weekends, you’ll be in a perpetual state of sleep deprivation because your body has to work hard to re-adapt to a different circadian rhythm on weekdays and weekends.. So I wake up at more or less the same time, 7 days a week, with a clear head and more energy.

9. I Drink. Very Little

Multiracial group of happy friends having fun while toasting with beer in a bar.Shutterstock

The wonders of punctuation. With or without the period, I drink very little alcohol. That one or two daily glasses of red wine that the media has been crowing about as a “healthy habit” for years? Well, there may be some health benefits, but the most reliable research says that the minor benefits are far outweighed by the negative effects on our health, particularly on our brain function. Daily consumption of alcohol has been shown to have a deleterious effect on our brains, and it isn’t doing our liver, heart, or skin any favors either.

I like a glass of wine or a cocktail as much as anyone, but keep it down to a glass or two monthly. There is zero health benefit to alcohol consumption.

It reminds me of a saying I heard a few years ago that should resonate with anyone who enjoys a few-too-many drinks: “drinking is stealing happiness from tomorrow.”

And here’s the final thing that makes a HUGE difference in my health and happiness:

10. I Spend Time with My Wife

Mark_Dean_Edwards10Mark Edwards

You might be thinking, “don’t we all? That’s a no-brainer, Mark.” Well, maybe not. My wife and I spend real quality time together, daily, even if it’s just for a short while. Whenever we can, we have meals together. We don’t watch TV while we’re eating and we don’t scroll through our phones at the dinner table.

Sometimes we work out together, sometimes not. But we try to do what we can to enjoy each other’s company.

We laugh. We joke around. I tell my stupid jokes (and sometimes she even laughs at them). Sometimes. We like to laugh at things instead of letting setbacks get us down. Laughing feels good. My Granddad used to laugh and make light of any awful thing that happened, and my Grandma would say “Joe, how can you make a joke about this!!? What’s wrong with you!?” He’d reply “if I didn’t laugh, I’d have to cry. Might as well laugh.”

11. I Practice Non Sleep Deep Relaxation

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Meditation? Nope. I tried many times when I was younger but I just can’t do it. But NSDR is something that I got turned on to from Dr. Andrew Huberman. Just 10 minutes a day of his mindfulness “meditation” exercise has been a game-changer for my stress levels and relaxation. It's like a daily tune-up for my brain, helping me wind down in the evening and get into a state of deep relaxation before bed. A short deep relaxation routine works great for me. No downside, all upside.

12. I Lift Heavy Things

Mark_Dean_Edwards6Mark Edwards

Strength training isn't just for bodybuilders. I might not be the strongest guy on the block, but at 60, I make sure to strength train at least three times a week. It's not about getting big muscles (though that's a nice side effect), and I don’t have a six-pack; it's about maintaining bone density, boosting metabolism, and staying functionally strong. I made this a part of my routine in my early 30’s, but it’s never too late to start, and not starting, in my opinion, is one of the biggest mistakes older guys can make. Trust me, being able to carry all my groceries myself into my Golden Years is worth it, and I’ll never worry about decrepitude and becoming a burden to my family.

13. I Take Cold Showers

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You might have heard a lot about people sitting in ice baths every morning (Joe Rogan comes to mind), but for many, including me, it’s just not doable, whether it’s lack of space, or just lack of desire to sit in a tub full of ice. But a cold finish to a shower? No problem. Ending my hot shower with at least 30 seconds of cold water seems to boost my energy levels and clear my head. It's like a cup of coffee for my body, minus the jitters. Plus, it's great for circulation and may even boost the immune system. Show me the downside. There is none. Once you get used to it, NOT ending a shower with cold water will feel like the job is unfinished.

14. I Practice Intermittent Fasting

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

A few days a week, I extend my overnight fast to 16 hours. It's not about starving yourself; it's about giving your digestive system a break and potentially triggering some cellular repair processes. I find it helps with mental clarity and makes me appreciate my meals even more. The beauty of IF is it can be done for several days at a time, one week, or not at all the next week, whatever fits my schedule. On non-Intermittent Fasting days, I maintain the same healthy diet. Intermittent fasting isn’t a magic bullet to fix all health problems, but it’s definitely a useful tool to bring some awareness to the ritual of eating.

15. I Take the Stairs

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Escalator? No thanks, I'll take the stairs. Tokyo is full of escalators and elevators, but whenever possible, I either take the stairs or walk up the escalator - no standing, please. It's a simple way to sneak in some extra movement and leg strengthening throughout the day. Who needs a Stairmaster? Plus, it's usually faster than waiting for the elevator and definitely better than standing immobile on the escalator.

16. I Stretch Daily

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Flexibility is often overlooked, but it's crucial for staying mobile and pain-free as we age. I spend about 10 minutes at the beginning of each day doing some basic stretches, whether I’m going to work out or not. It's like WD-40 for your joints - keeps everything moving smoothly. And by the way, you don’t have to be a yogi to engage in some movement that improves your mobility and flexibility. I move within a pain-free range of motion despite knee, hip, and shoulder surgeries. This is a real quality-of-life practice. Do it and feel the benefits.

17. I Read Before Bed

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Instead of scrolling through my phone, I wind down with a good book. It helps me relax, improves my sleep quality, and keeps my mind sharp. Reading seems to be one of the great pastimes of our society that too few people engage in regularly. Reading is all up-side, no down-side. Big-brain stuff in a world full of brain-shrinking digital activities. Plus, it gives me great material for dinner conversations that don't revolve around the latest cat video.

18. I Practice Gratitude

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Every day before my nightly reading, I write down three things I'm grateful for. It might sound cheesy, but focusing on the positives is a great way to end the day, especially if the day was, shall we say, “not optimal.” It doesn’t have to be complicated or lengthy. Keep it short and sweet. It’s another way to be mindful. And let's face it, at 60, I’ve got a lot to be thankful for – including still being able to touch my toes! Seriously though, things could be much worse, and that’s something to be grateful for.

19. I Stay Socially Active

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I make an effort to connect with friends and family regularly. Social connections are vital for mental health and cognitive function. You know what they say - "No man is an island." Well, at 60, I'm deeply conscious of the value of the friends I’ve stayed close to over the years and occasionally making new ones. Being active in the CrossFit community in Tokyo has been a real advantage, but anyone, with some effort, can not only maintain the friendships and community they’ve got but actively expand it. Staying socially active isn't just about having fun (though that's a big part of it); it's about maintaining cognitive function, emotional well-being, and even physical health. Social connection is vital for well-being and deep health.

20. I Learn Something New Every Day

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Whether it's a new word (in English or Japanese), a historical fact, a new command-line prompt (yes, I’m tinkering with Linux. Crazy!), or nutrition and training information to help my clients improve their lives, I make sure to learn something new each day. This includes skill acquisition, which is vital for my nutrition coaching and strength programming while keeping my brain plastic.

Growth doesn't stop at 50 or 60. Use it or lose it. The brain is like any muscle, so it has to get frequent exercise to keep it functioning at its best.

Remember, it's not about being perfect with these habits. It's about consistency and making small, positive choices each day. Before you know it, you'll be the 60-year-old running circles around the 30-year-olds at the gym!

RELATED: Eat More of These 10 Foods to Lose Weight Fast

A Final Word

Mark_Dean_Edwards2minimalist_mark/Instagram

When you look at this list of 20 daily habits or actions that keep me fit, healthy, and feeling younger, none of them stands out as anything exceptional. Yet I’ll wager that if you go down the list and check off the ones you practice, you’ll find something doesn’t quite measure up to the level you’d like to be at. There’s one crucial habit that is an element of all of them, and that’s mindfulness. All of these habits come down to mindfulness. Mindfulness is where the magic is. Be mindful and these 20 habits will come easily. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/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 unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

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Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Chef Zigga chefzigga
Copyright chefzigga/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.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

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

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

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Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

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

8. Versatile Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

Flax,Seeds, diet, food, FlaxseedsShutterstock

Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

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

She Didn’t Exercise During Most of Her Weight Loss Journey

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She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

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

She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.