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“The Midlife Maven” Alicia Erikson in Workout Gear Reveals Exactly What She Eats in a Day to Make 51 Look Like 31

Here is the diet that keeps her looking half her age.

Leah Groth
By Leah GrothOct 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
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aliciae/Instagram
Leah Groth
By Leah GrothOct 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Alicia Erikson is popping the lid on the diet that keeps her looking half her age. In a new social media post, the health and fitness influencer details everything she eats in a day. “I am a 51-year-old woman in perimenopause,” she writes in the caption. “I'm going to show you everything that I ate yesterday just because I do get asked this question a lot,” she adds in the Instagram clip.

Here Is Her Macros Breakdown

“While I have tracked macros in the past, I'm not currently tracking. I'm just doing it for the purposes of this video to give inspiration,” she says in the video, offering the breakdown in the caption of her 1,900-calorie day:

  • 160g Protein
  • 193g Carb
  • 61g Fat
  • 20-25g fiber (this should be higher).

Strength Training

“I love to lift heavy stuff in the gym five to six days per week,” she says in the video. “I lift 5-6 days a week progressive overload - I follow a body part split (we should call it a hot girl split pfft) because I love it. 3 lower body and 3 upper body days,” she adds in the caption. 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

Walking and Hiking

She also reveals that she “hits the trail as much as possible” and does lots of walking daily. “10-12k steps daily. I really love walking and hiking,” she adds in the caption. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicinefound that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

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

Hydration

Hydration is key, she says. “First thing I do every morning is take my supplements and chug as much water as possible. Hydrate, hydrate, hydrate,” she writes. “I cut out alcohol October of 2018 as it was a bad habit making me feel like trash and cutting into my overall goals. Best decision I have ever made. I love sparkling water on the daily,” she adds. According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

Greens

After hydrating, “I like to suck down my greens. Yes, these ones taste absolutely delicious. They go down quite easy,” she says, showing off her bag of Clean Simple Greens.

Coffee

She is also a coffee drinker. “Then it's one of my favorite times of the day, coffee time. This collagen coffee slaps, frothy goodness, my favorite,” she says in the clip. She uses Clean Simple Collagen powder. According to the Cleveland Clinic, there are several benefits of drinking coffee in moderation. “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.

RELATED: I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

Pre-Workout Meals

“This is my pre-workout meal. I usually do overnight oats, but I was lazy, so I made it on the spot,” she says. The meal is oats, almond milk, protein powder, berries, and nut butter.

Post-Workout Meal

“Then this is what I eat post-workout. Doesn't that look yummy? It's quite fabulous,” she says. The meal is easy to make, just greek yogurt, protein powder, apples, and cinnamon.

RELATED: 5 Things I Wish I Knew Before I Lost 70 Pounds (And Kept It Off)

Lunch

“I love this lunch,” she says about her scramble made with spinach, egg, egg white, mozzarella, salsa, and served with an Ezekiel English muffin, grass fed butter, and raspberries. “If I could eat a gallon of raspberries on the daily, I probably would do that,” she exclaims.

Afternoon Snack

“This is my afternoon snack slash tasty treat,” she says, revealing the G2G protein bar, which boasts 18 grams. “Make it high protein,” she adds.

Dinner

And, her “full on lazy girl dinner” looks delicious. She eats lightly breaded chicken strips, white rice, honey dijon drizzle, and snap peas. “Loved every single bite,” she says.

RELATED: Unlock the Secret to Turning Off Your Fat Genes

Dessert

She doesn’t skip dessert. “If you know me, you know I love a sweet treat. So I had one of these cookies as my sweet yesterday. They are a pumpkin crumble cookie dupe.” 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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Nutrition & Diet

“The Midlife Maven” Alicia Erikson in Workout Gear Reveals Exactly What She Eats in a Day to Make 51 Look Like 31

Alicia_Erickson_Alicia_Erikson_aliciae_Midlife_Maven1
aliciae/Instagram
Leah Groth
By Leah GrothOct 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Alicia Erikson is popping the lid on the diet that keeps her looking half her age. In a new social media post, the health and fitness influencer details everything she eats in a day. “I am a 51-year-old woman in perimenopause,” she writes in the caption. “I'm going to show you everything that I ate yesterday just because I do get asked this question a lot,” she adds in the Instagram clip.

Here Is Her Macros Breakdown

“While I have tracked macros in the past, I'm not currently tracking. I'm just doing it for the purposes of this video to give inspiration,” she says in the video, offering the breakdown in the caption of her 1,900-calorie day:

  • 160g Protein
  • 193g Carb
  • 61g Fat
  • 20-25g fiber (this should be higher).

Strength Training

“I love to lift heavy stuff in the gym five to six days per week,” she says in the video. “I lift 5-6 days a week progressive overload - I follow a body part split (we should call it a hot girl split pfft) because I love it. 3 lower body and 3 upper body days,” she adds in the caption. 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

Walking and Hiking

She also reveals that she “hits the trail as much as possible” and does lots of walking daily. “10-12k steps daily. I really love walking and hiking,” she adds in the caption. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicinefound that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

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

Hydration

Hydration is key, she says. “First thing I do every morning is take my supplements and chug as much water as possible. Hydrate, hydrate, hydrate,” she writes. “I cut out alcohol October of 2018 as it was a bad habit making me feel like trash and cutting into my overall goals. Best decision I have ever made. I love sparkling water on the daily,” she adds. According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

Greens

After hydrating, “I like to suck down my greens. Yes, these ones taste absolutely delicious. They go down quite easy,” she says, showing off her bag of Clean Simple Greens.

Coffee

She is also a coffee drinker. “Then it's one of my favorite times of the day, coffee time. This collagen coffee slaps, frothy goodness, my favorite,” she says in the clip. She uses Clean Simple Collagen powder. According to the Cleveland Clinic, there are several benefits of drinking coffee in moderation. “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.

RELATED: I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

Pre-Workout Meals

“This is my pre-workout meal. I usually do overnight oats, but I was lazy, so I made it on the spot,” she says. The meal is oats, almond milk, protein powder, berries, and nut butter.

Post-Workout Meal

“Then this is what I eat post-workout. Doesn't that look yummy? It's quite fabulous,” she says. The meal is easy to make, just greek yogurt, protein powder, apples, and cinnamon.

RELATED: 5 Things I Wish I Knew Before I Lost 70 Pounds (And Kept It Off)

Lunch

“I love this lunch,” she says about her scramble made with spinach, egg, egg white, mozzarella, salsa, and served with an Ezekiel English muffin, grass fed butter, and raspberries. “If I could eat a gallon of raspberries on the daily, I probably would do that,” she exclaims.

Afternoon Snack

“This is my afternoon snack slash tasty treat,” she says, revealing the G2G protein bar, which boasts 18 grams. “Make it high protein,” she adds.

Dinner

And, her “full on lazy girl dinner” looks delicious. She eats lightly breaded chicken strips, white rice, honey dijon drizzle, and snap peas. “Loved every single bite,” she says.

RELATED: Unlock the Secret to Turning Off Your Fat Genes

Dessert

She doesn’t skip dessert. “If you know me, you know I love a sweet treat. So I had one of these cookies as my sweet yesterday. They are a pumpkin crumble cookie dupe.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

61-Year-Old Woman Lost 40 Pounds By Making These 2 Simple Changes

Ilene_Block_silverandstrong1
Copyright silverandstrong/Instagram
Leah Groth
By Leah GrothJan 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 in your post-menopausal stage and struggling to lose weight? Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. In fact, she herself lost 40 pounds at the age of 61 (and 55 pounds altogether) by making a few simple changes to her routine. “I totally changed my body composition at 61 by changing these 2 simple things,” she writes across a recent viral Instagram video. “Can it be that simple? Yes it can!” she added in the caption.

She Changed Her Approach to Diet

Many people think not eating or eating much less is the key to achieving a dream body. But the opposite can be true. “Eat as much as possible to fuel your body (not as little as possible to be skinny),” says Ilene in her post.

She Changed Her Approach to Exercise

Another game changing thing she did? She changed her approach to exercise. “Lift heavy weights 4 to 5x a week (Heavy for YOU),” she says in the post.

She Used to Yo Yo Diet

“I spent 40 years yo-yo dieting - eating as little as possible - and focusing on doing more cardio that weight training (and never heavy enough),” she continues in the post. Here’s what I changed and what you can start doing TODAY to make a difference in how you look and, more importantly, how you feel.”

She Follows These 3 Eating Rules

She went on to change the way she ate and followed these rules. First, she eats “at least 100g of protein spread evenly throughout the day,” she says. “Eat your biggest carb rich meals right before and after your weight training,” is her second rule. And her third? “Track your macros - if you are not eating at least 1800 calories a day, you likely need to do a reverse diet to rev your metabolism before attempting to lose fat,” she says.

She Weight Trains and Does Some Cardio

She also changed her exercise focus. “Weight train 4 to 5 days a week - lifting heavy weights (heavy for YOU). Most women don’t like heavy enough so they don’t get the benefits of muscle hypertrophy, which is what makes your muscles grow,” she says. “Cardio is important for heart health and can be a good tool to aid in fat loss when you are in a calorie deficit, but it should never replace weight training.”

Muscles Burn More Calories Than Fat

She also points out that muscles burn more calories than fat. “The more muscle you have, the more you can eat and maintain the same weight or lose body fat,” she says. “Weight training also helps keep your bones strong, which is especially important to us post menopausal gals. Strong bones and muscles allow us to maintain our overall strength and fitness and independence as we age.”

Here Are Some More Tips

“Changing how you eat and move can seem overwhelming, but if your goal is healthy aging, both are necessities. Start slow and remember these mantras,” she says.

  • Consistency, not perfection
  • Discipline, not motivation
  • Comparison is the thief of joy

“You are not too old; it is not too late to get in the best shape of your life starting today,” she concludes. And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Fitness & Workouts

10 Fat-Blasting Habits That Keep Chalene Johnson in Her Best Form Ever at 55

Chalene_Johnson1
chalenejohnson/Instagram
Leah Groth
By Leah GrothJul 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Age shouldn’t be your excuse for not being in shape. Just take it from all the over-50 fitness influencers on social media, who serve as living, breathing proof that you can achieve your health goals at any age. Chalene Johnson, 55, is one of the most inspirational over-50 health and wellness experts. She maintains that at her age, she has “more energy and 💪🏼than I had at 35” in her Instagram bio. “You can feel better than ever in this season, but you have to start NOW!” she says. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

Strength Training

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

Chalene’s workout of choice? “Strength training is my jam! There’s nothing like feeling strong, empowered, and seeing my body evolve,” she says in a blog post. 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

Phasing

Group of middle aged women doing abdominal exercise in gym.Shutterstock

When it comes to her strength training workouts, the “secret sauce” behind it all is something called “phasing or periodization,” she says. “Every 4-6 weeks, I shuffle my workout to keep my muscles on their toes—figuratively, of course.”

Here Is Her Workout Breakdown

Shot of athlete woman exercising on assault air bike.Shutterstock

Chalene follows the below workout schedule:

  • Monday: Chest, shoulders, and triceps
  • Tuesday: It’s all about legs
  • Wednesday: Back and biceps
  • Thursday: Plyometric leg day
  • Friday: Again, chest, shoulders, and triceps
  • Saturday: Stretch and cardio
  • Sunday: Another leg day (because why not?)

Core Strength

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

Chalene puts a lot of time into strengthening her abs. “One thing I’m often asked is how I’ve managed to dodge back problems. Simple—I focus on core strength, which includes back muscle development. That means a lot of back extensions and other movements targeting my erector spinae,” she says.

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

Steady-State Cardio

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

“Though I’m a weight-lifting aficionado, I never skimp on cardio,” Chalene says, explaining that she doesn’t overdo it. “No HIIT, just moderate, steady-state cardio for at least 30 minutes on my strength training days.”

Food Tracking

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

She also makes sure to track her food intake. “Shifting gears to my diet, I keep tabs on what goes into using MyFitnessPal,” Chalene explains. “It’s like my virtual food journal, helping me spot when I need to recalibrate.”

Changing Up Her Eating Plan

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

“I rotate my eating plans roughly every month and a half. Recently, I sensed that my body was not its vibrant self—hello, inflammation. So, I switched gears and went into what’s known as the ‘target phase,’ where intermittent fasting takes a back seat,” she says. “I aim for a macro split of 35% carbs, 25% fat, and 40% protein. It’s not one-size-fits-all, though—you need to tune these to your body.”

RELATED:20 Superfoods for People Over 50

Here Is What She Eats in an Average Day

fresh chicken breast raw on cutting boardShutterstock

During the target phase, here is what Chalene eats:

  • Breakfast: Egg whites, ground turkey stir fry with veggies, and Ezekiel toast
  • Lunch: Chicken breast, rice (either brown or cauliflower), and greens
  • Dinner: Halibut, again rice, and spinach
  • Snacks: An oatmeal mix and hot turmeric drink

Intermittent Fasting

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

As she mentioned above, Chalene practices intermittent fasting. However, she stresses the importance of taking breaks from it. “Women, especially over 40, should know when to take a break from intermittent fasting. Warning signs? Increased body fat, irregular eating cycles, and loss of appetite,” she says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Walking

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

Chalene makes sure to get her steps in. “Did you know for every 2,000 steps, your risk of heart disease, cancer, and premature death decreases by 10%? Did you know Zone 2 Cardio is one of the absolute best ways to restore your energy?” she recently revealed on Instagram. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

Nutrition & Diet

Woman Lost 38 Pounds After 45 With Daily Walks and These 2 Simple Changes

Melissa_Chiappone2
Copyright mel.chips.fit/Instagram
Leah Groth
By Leah GrothOct 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight simply by making a few simple changes? Melissa Chiappone, AKA Mel the Midlife Health & Fitness Coach, lost 38 pounds in her late 40s and helps other women do the same. In a new social media post, she delves into her transformation, revealing what it took to slim down. “Doing three things consistently for the last five years has changed my entire life!

At 45, She Weighed 171 Pounds

Melissa explains that she used to struggle with weight. “Just 5 years ago, at age 45, I weighed 171 lbs at 5’7”. I was heavier than I had been while I was pregnant. I blamed it on hormones and perimenopause,” she says in the post.

These Were Her Unhealthy Habits

“I was eating salad almost every single day, but I would binge at night. I was running 3 miles almost every single day. I was drinking 3-4 times a week. I’d buy box wine because I wouldn’t drink a single bottle, and it works. It just goes to waste (at least that’s what I told myself, but it was always available),” she continues.

Now She Is Almost 50 and Weighs 133 Pounds

However, she decided to change her life. “Fast forward 5 years to the present, and I will turn 50 in November,” she writes. “I weigh 133 pounds. I feel and look better than I did in my 20s,” she writes.

Here Is What She Did

Melissa changed her approach to exercise and diet. “I repaired my relationship with food. I gave up running and started walking. I rarely eat salad! I drink 3-4/month if that,” she reveals.

She Walked at Least 8,000 Steps a Day

“Doing these three things consistently changed my entire life,” she says. “These three things can change your life too. I promise.” The first thing she did? “Walking 8k steps minimum each day (usually aim for 10k),” she says.

She Lifted Weights

Melissa also incorporated strength training into her routine. “Started weight training a minimum of 4 times per week,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

She Amped Up Her Protein Intake

She also amped up her protein intake. “Started prioritizing protein and Whole Foods, but don’t restrict any foods,” she concluded. 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.

Building Strength Is Key, She Says in Another Post

In another post, she discusses the importance of building strength. “Strong is the new confidence! If your goal is to be strong and confident in midlife and beyond, keep reading! Forget the old ideas of what confidence looks like. In midlife, it’s all about being STRONG,” she writes.

RELATED:This Mom Lost 135 Pounds Without Exercise and These Are the Foods She Cut Out

It Helps Build Confidence

“The truth is, when you build physical strength, your confidence follows naturally. It’s not just about how you look—it’s about what your body can do. Every rep, every set, and every step forward is a reminder of your power and resilience. This is empowerment!” she continues.

And, Changes Your Mindset

“When you focus on getting stronger, you’re not just changing your muscles—you’re changing your mindset. Strong women aren’t just confident in their bodies, and they’re confident in their lives. Long gone are the days of women wanting to be skinny!” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Alice Liveing Shows Off Fit Figure in Weekend Poolside Snaps – Here’s How She Got It 

aliceliveing1
aliceliveing/Instagram
Leah Groth
By Leah GrothJul 21, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Alice Liveing is showing off her body – during a girl’s weekend. In a new social media post the personal trainer and influencer flaunts her amazing figure in a white bathing suit while partying with her pals at her bachelorette party. “A weekend that I’ll remember for a lifetime,” she captioned the post. How does the fitness queen stay in shape? The Body Network has all details about her lifestyle habits.

Accepting Herself

Alice doesn’t strive for perfection. “My brain connected success and looking a certain way. The fitness industry has changed over the past few years, but it is very hard to shake off the expectation of having to fit a particular aesthetic. I’m still learning to deal with changes in my body and there are days where I still feel really uncomfortable in my skin and find it really challenging to be on camera or to show up as myself,” she told Stylist.

Healthy Eating

aliceliveing3aliceliveing/Instagram

“I try and plan balanced meals of protein, carbohydrates and healthy fats. When I’m organised, I also try to prep double, so I have a ready-made lunch for the next day. I love simple recipes that only take a few minutes to make. They’re perfect for when you walk through the door and want to eat your left arm,” Alice told Women’s Health about her diet. “I don’t make any rules with my eating except eating when I’m hungry, and I tend to find I’m really hungry after my commute, for example. It’s all about finding what works for you.”

Related: 5 Ways to Suppress Your Appetite Without Taking Ozempic

Rest Day Diet

aliceliveing4aliceliveing/Instagram

Alice switches her diet up depending on activity. “On a rest day, I tend to stick to hunger cues. I don’t set out to eat less than training days, and sometimes I can eat more, but usually I am less hungry than when I’m working out so will eat a little less than on a day when I work out,” she told Women’s Health.

Here is what she eats on a rest day:

Breakfast: Two eggs on toasted rye bread with balsamic fried mushrooms and grilled tomatoes, and one Americano with oat milk

Snack: Apple, and one Americano with oat milk

Lunch: Grilled salmon fillet with half an avocado, toasted seeds and 150g puy lentils

Snack: 2 tbsp coconut almond butter and 200g frozen raspberries

Dinner: Warm chickpea and butternut squash salad with red onion, tomatoes, toasted seeds, feta and balsamic glaze

Dessert: Total Greek yogurt with 200g frozen blueberries, 1tbsp toasted oats and cinnamon

Training Day Diet

aliceliveing2aliceliveing/Instagram

“On a training day, I tend to eat more carbohydrates as I need more energy for my training. I have a bigger breakfast as I normally train in the morning and factor in a carb heavy refuel for when I finish my workout,” Alice told Women’s Health.

Here is what she eats on a training day:

Breakfast: Two eggs on two slices of rye toast with half an avocado and wilted spinach, and one Americano with oat milk

Pre-workout snack: Banana and 2tbsp coconut almond butter

Post-workout snack: 80g chunky oats, two scoops of chocolate vegan protein, 200g blueberries and a pinch of cinnamon

Snack: 75g salt and pepper tofu and a handful of carrot sticks with tomato salsa, and one Americano with oat milk

Dinner: 150g creamy pesto puy lentils, 150g roasted sweet potato, feta, red onion and tomatoes on a bed of spinach

Dessert: Total Greek yoghurt with 200g frozen blueberries, 2tbsp toasted oats and cinnamon.

Related: I Lost 35 Pounds With These 3 Simple Tricks (And I Hate Exercise)

Following Body-Confident Influencers

aliceliveing5aliceliveing/Instagram

Alice has gained weight – and struggled with it. "Weight gain is hard," she confessed to Cosmopolitan. "I'm more than 10 kilos heavier than I was five years ago." She admits that "you don't just wake up and suddenly you're happy with yourself," but has taken steps toward her mental health. "I stopped following lots of female bodybuilders and people that were ripped, and started following people that have a much more realistic figure, and life, and things that I want to achieve. I follow Tally Rye, and Bodyposipanda - all these people have helped me to realign what I believe to be healthy and happy," she said.

💪🔥Body Booster: Plan your meals with a balance of protein, carbs, and healthy fats. Make extra portions for a ready-to-go lunch the next day. Stick to quick and easy recipes.

Nutrition & Diet

She Lost 35 Pounds by Doing These 5 Things

Kiana Monle kianamonle
Copyright kianamonle/Instagram
Leah Groth
By Leah GrothFeb 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 achieve your weight loss goals? Kiana Monle is a holistic wellness influencer who dropped over 30 pounds and shares her tips and tricks on social media. In a new post, she reveals a few things she did to drop weight. “Before, I felt heavy. I was uncomfortable in my body and was sick of hovering around the same weight for years on end. I got sick and tired of being sick and tired! So I made some changes. BIG ones,” she says in the post, revealing five things she did to lose 35 pounds.

She Got Into a Calorie Deficit

The first thing she did was get into a calorie deficit. “For the first 6 months, I meticulously tracked my calories. I know this isn't for everyone, but it was so helpful to know how much I was eating, and how much I had left to play around with. IMO, this was the biggest game changer,” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

She Went “Back to Basics”

Next, she went “back to basics,” she says. “I used to eat a ton of sweets. It became a cycle, and my weight soared. To reset, I went back to the basics--whole foods , no cakes or cookies. Yes, that first few days were tough (almost caved for some insomnia cookies) but it was worth it. After a week or so I stopped craving so many sweets. I also started to enjoy whole foods more. I later re-introduced cakes, cookies, etc!”

She Exercised

She also started to exercise. “I've always been somewhat active when it came to workouts, but as someone who worked from home, I got maaaybe 1K steps in a day. To move more, I worked out 3X a week (doing @heatherrobertsoncom 's 12 week program) and later added walks 5X a week. Once I finished the plan, I did the second one for a bit before ditching, lifting altogether, and focused on cardio (my fave),” she says.

She Treated Herself to “Daily Fun Foods”

Next, she started treating herself to “daily fun foods,” she reveals. “I reset my palate, but I still kept things fun. My daily treat would be popcorn and a chocolate truffle (huge fan of both!).”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

She Focused on Consistency

Finally, she focused on consistency. “Daily commitment was key. For those first 6 months, when I lost 20 pounds, I would stick to my eating and workout plan. No cheat days, no going off script. I simply built in rest days, and if I ate out, I'd have it fit into my daily calories,” she writes.

She Is Now Focused on Balance

“Now as I maintain my goal weight, it's about finding balance,” she reveals at the end of the post. “It's not always easy, but I'm excited to document it here!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

10 Fat-Burning Tips to Lose Weight Fast

Riva Siggins rivafitness
Coach Reveals the 5 Basics of Weight Loss
Copyright rivafitness/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight? Keep it simple, says an expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a recent post she shares “5 simple tips” to burn fat and lose weight. “These tips may sound simple, but often, fat loss is overly complicated. Nail the basics, and you’ll get results,” she says.

Make Protein Your “Best Friend”

Her first tip is to )make protein your best friend. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier,” she said. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Get Enough Sleep

Next, “stop underestimating how important sleep is,” she writes. “Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder.”

Do Cardio Plus Weight Training

Next, she recommends prioritizing weight training while utilizing cardio “as a tool instead of solely doing cardio,” she says. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Eat Whole Foods

When it comes to diet, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take Things One Day at a Time

Tip five is to take things one day at a time. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time,” she writes.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Dial in Your Nutrition

In another post, she offers more tips. One thing she did was dial into her nutrition more than ever. “Around 90% of my calories come from whole foods and I feel so energised, I’m able to push harder in my sessions because I’m fuelling correctly, I’m not having energy dips throughout and I’m recovering well,” she says.

She Started Drinking Less Alcohol

She also started drinking less alcohol. “For the last few years I’ve not been a big drinker but even more so recently, I don’t know when I’ll drink again because I can have such a good time socially without it so I’ll only drink alcohol if I feel it will enhance the experience and there’s very few times I feel like that nowadays,” she writes.

EMOMs and AMRAPs

She also changed her training approach. While “the foundation of my training stays the same eg my strength work as progressive overload is key but I have different conditioning finishers each week from EMOMs and AMRAPs to threshold sessions and timed rounds, this is to test my aerobic and anaerobic capacity in different ways,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prioritizing Herself

“I am prioritizing me more than ever before,” she continues. “I’m not afraid to say no to plans if I need time to rest, I’m not worried about people thinking I’m boring or saying yes to things to be a people pleaser. I’ve found a perfect balance with training hard, recharging and doing things that make me feel good in my spare time so I’m not burnt out or constantly feeling tired.”

Water

She also says that water has “become an absolute non-negotiable” in her plan. “4l of water a day,” she says. “I need to perform and recover my best.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

He Lost 20 Lbs by Eating These 10 Foods

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram/Shutterstock
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to eat your way to a slimmer waistline? Mateo Ruperti is a fat loss coach who helps “busy people lose 20 lbs in 90 days” with his LWM Blueprint. In a new post, he shares fruits that will help you burn fat faster. “10 fruits you should start eating to lose belly fat,” he writes. “No certain food is going to make you lose weight on its own, but these fruits helped me stay in a caloric deficit, which promoted fat loss. Fruits are a great way to satisfy your sweet tooth without derailing your fat loss goals,” he says.

Berries

Berries – including strawberries, blueberries, and raspberries – are great for fat-burning. “Packed with antioxidants and fiber, they help boost metabolism and reduce belly fat,” he says.

Apples

Young woman holding bowl full of apples in fruit orchard. Apple harvesting. Top view.​ApplesShutterstock

Next on his list is apples. “High in fiber, apples keep you full and curb overeating, helping with fat loss,” he says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Grapefruit

Juicy grapefruit pieces with fresh mint in a bowl, close up​GrapefruitShutterstock

Also stock up on grapefruit. “Known for its fat-burning properties, grapefruit can lower insulin levels and promote fat loss,” he says.

Avocados

Sliced,Avocado,On,A,Cutting,Board​AvocadoShutterstock

It’s no surprise that avocados made his list of fat-burning fruit. “Full of healthy fats, avocados keep you satisfied and support fat metabolism,” he writes.

Pineapple

Close up,Sliced and half of Pineapple(Ananas comosus) on wooden table with blurred garden background.Sweet,sour and juicy taste.Have a lot of fiber,vitamins C and minerals.Fruits or healthcare concept​PineappleShutterstock

Pineapple is not only sweet and delicious, it can help you lose weight. “Contains bromelain, an enzyme that can aid digestion and reduce bloating,” he writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Kiwi

fresh kiwi fruit as background​KiwisShutterstock

Kiwi is another tropical fruit with fat-burning powers. “High in vitamin C and fiber, kiwis help reduce belly fat and improve digestion,” he says, calling it the “cheat code.”

Watermelon

Slices of fresh watermelon on the rustic wooden table​Low-Calorie FruitsShutterstock

Watermelon is sweet and will help you slim down. “With high water content, it keeps you hydrated and helps control hunger,” he says.

Peaches

Yellow Peach with slice in wooden basket, Fresh Yellow Peach fruit in wooden bowl on wooden background.​PeachesShutterstock

Add peaches to your shopping cart for weight loss benefits. “Full of fiber and low in calories, peaches help reduce fat while satisfying your sweet cravings,” he says.

Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Another great fruit for fat loss? Papaya. “Contains enzymes that help with digestion and can reduce bloating,” he says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Oranges

fresh orange fruits with leaves as background, top viewShutterstock

The last fruit for weight loss? Oranges. “Rich in vitamin C, oranges can boost metabolism and support fat burning,” he says.

Add Them to Your List

Add these to your shopping list and lose weight fast. “These fruits helped me stay on track with my nutrition and fat loss goals—try adding them to your routine to stay on top of your progress!” he writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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