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        I Sculpted My Best Body Ever in My 50s With This Surprising 5-Step Plan That Actually Works
    Laurence Codd shares how consistent weight training keeps him lean after 50.
By Alek KorabSep 09, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
Copyright Fit and 50/Facebook
By Alek KorabSep 09, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
Fitness & Workouts
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Laurence Codd, the star of the Fit and 50 YouTube channel, is a living example of how you can get fit and build muscle at any age. After starting his fitness journey in his mid-40s, Laurence transformed his body and now shares his journey with the world. He not only shared a video explaining his transformation, but he also spoke with Physique Coach Scott Tousignant on the Lose Fat Get Jacked YouTube channel. In both videos, he details his journey from being overweight in his 30s to getting ripped and staying lean in his 50s. Here is how Laurence says he got fit slim and how he stays lean with a balanced approach to fitness and nutrition.
How Laurence Started His TransformationLaurence’s fitness journey began when he was overweight in his 30s and felt like life was passing him by. As he entered his mid-40s, he found motivation from his son and started going to the gym. It took him two years to get shredded for the first time. Reflecting on that moment, he said:
“The motivation to start training was much deeper than the story I've told in the past... I needed more time. The only way to accomplish this was to get into the best shape possible to live a longer and healthier life.”
Focusing on Balanced NutritionShutterstock
Laurence’s approach to dieting changed over the years. In the beginning, he followed a very unbalanced diet, which led to inconsistent results. Now, he focuses on balanced eating without extremes.
“I would try and make it all up the next day fasting as long as possible,” he says, referring to his earlier days. “Balanced dieting is the best thing I've ever learned... If you overeat one day, you don't have to reduce all those calories the next day. You can spread the reduction out over the next week.”
This flexibility helps him stay lean without the stress of extreme bulking or cutting phases.
Managing Calories and Staying LeanShutterstock
Laurence emphasizes the importance of maintaining a healthy calorie balance. He believes in making small, manageable adjustments to achieve weight loss while maintaining muscle.
“I lost eight pounds really—eight and a half pounds over eight months,” Laurence explains. “It wasn’t a lot of weight to lose, but I started at maintenance and only had to cut 100 calories a day.”
He stresses that it's important not to go overboard with cutting calories too quickly, especially as you age. For him, slow, steady progress is the key.
“I didn’t have to cut many calories to lose that weight. It was more about staying consistent,” he says.
RELATED:I Eat Rice Every Day and Lose Weight with My Surprising Carb Trick
Building Muscle Without Gaining Excess WeightShutterstock
Laurence Codd attributes much of his success to weight training. He explains his strategy of carefully managing his weight during bulking phases: “I didn’t want to get too fluffy to be shirtless on the internet,” Laurence says with a laugh. “I can move my weight at will. If I decide I want to gain five pounds, I can. If I want to lose five pounds, I can.”
This approach allows him to avoid long, grueling cutting phases that are difficult to maintain and can be mentally draining.
Importance of Consistency Over TimeShutterstock
A big part of Laurence’s success comes from staying consistent with his training and nutrition. He encourages others not to go too hard too quickly but to build up their fitness gradually.
“You can definitely push yourself too hard and too far,” Laurence warns. “A lot of people start at 110%, and they don’t realize that you’ve got to start at maybe 50% and work your way up.”
By gradually increasing the intensity of his workouts, Laurence has been able to stay injury-free and continue progressing in his 50s.
The Role of Sleep and RecoveryShutterstock
Laurence also emphasizes the importance of recovery, especially as you get older. He mentions that he struggled with sleep during his cut phase but recognizes that maintaining good sleep habits is crucial for overall well-being and performance.
“I had some trouble with insomnia... Is that because I got a lot going on in my world right now, or is it because I’m so lean? It’s hard to say, but sleep is essential,” he notes.
RELATED:15 Quick And Easy Protein-Rich Breakfasts That Are Dietitian Approved
Final Thoughts on Staying Lean After 50Shutterstock
For Laurence, the key to staying lean after 50 is balance—balance in nutrition, fitness, and life. His message is clear: you don’t need to go to extremes to achieve your fitness goals. By managing calories, maintaining a consistent workout routine, and staying flexible with your diet, you can stay lean and build muscle even in your 50s and beyond.
“It's way easier when you get lean and stay lean year-round. Your body doesn't rebel against you,” Laurence concludes. 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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        I Sculpted My Best Body Ever in My 50s With This Surprising 5-Step Plan That Actually Works
    
Copyright Fit and 50/Facebook
By Alek KorabSep 09, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 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.
Laurence Codd, the star of the Fit and 50 YouTube channel, is a living example of how you can get fit and build muscle at any age. After starting his fitness journey in his mid-40s, Laurence transformed his body and now shares his journey with the world. He not only shared a video explaining his transformation, but he also spoke with Physique Coach Scott Tousignant on the Lose Fat Get Jacked YouTube channel. In both videos, he details his journey from being overweight in his 30s to getting ripped and staying lean in his 50s. Here is how Laurence says he got fit slim and how he stays lean with a balanced approach to fitness and nutrition.
How Laurence Started His TransformationLaurence’s fitness journey began when he was overweight in his 30s and felt like life was passing him by. As he entered his mid-40s, he found motivation from his son and started going to the gym. It took him two years to get shredded for the first time. Reflecting on that moment, he said:
“The motivation to start training was much deeper than the story I've told in the past... I needed more time. The only way to accomplish this was to get into the best shape possible to live a longer and healthier life.”
Focusing on Balanced NutritionShutterstock
Laurence’s approach to dieting changed over the years. In the beginning, he followed a very unbalanced diet, which led to inconsistent results. Now, he focuses on balanced eating without extremes.
“I would try and make it all up the next day fasting as long as possible,” he says, referring to his earlier days. “Balanced dieting is the best thing I've ever learned... If you overeat one day, you don't have to reduce all those calories the next day. You can spread the reduction out over the next week.”
This flexibility helps him stay lean without the stress of extreme bulking or cutting phases.
Managing Calories and Staying LeanShutterstock
Laurence emphasizes the importance of maintaining a healthy calorie balance. He believes in making small, manageable adjustments to achieve weight loss while maintaining muscle.
“I lost eight pounds really—eight and a half pounds over eight months,” Laurence explains. “It wasn’t a lot of weight to lose, but I started at maintenance and only had to cut 100 calories a day.”
He stresses that it's important not to go overboard with cutting calories too quickly, especially as you age. For him, slow, steady progress is the key.
“I didn’t have to cut many calories to lose that weight. It was more about staying consistent,” he says.
RELATED:I Eat Rice Every Day and Lose Weight with My Surprising Carb Trick
Building Muscle Without Gaining Excess WeightShutterstock
Laurence Codd attributes much of his success to weight training. He explains his strategy of carefully managing his weight during bulking phases: “I didn’t want to get too fluffy to be shirtless on the internet,” Laurence says with a laugh. “I can move my weight at will. If I decide I want to gain five pounds, I can. If I want to lose five pounds, I can.”
This approach allows him to avoid long, grueling cutting phases that are difficult to maintain and can be mentally draining.
Importance of Consistency Over TimeShutterstock
A big part of Laurence’s success comes from staying consistent with his training and nutrition. He encourages others not to go too hard too quickly but to build up their fitness gradually.
“You can definitely push yourself too hard and too far,” Laurence warns. “A lot of people start at 110%, and they don’t realize that you’ve got to start at maybe 50% and work your way up.”
By gradually increasing the intensity of his workouts, Laurence has been able to stay injury-free and continue progressing in his 50s.
The Role of Sleep and RecoveryShutterstock
Laurence also emphasizes the importance of recovery, especially as you get older. He mentions that he struggled with sleep during his cut phase but recognizes that maintaining good sleep habits is crucial for overall well-being and performance.
“I had some trouble with insomnia... Is that because I got a lot going on in my world right now, or is it because I’m so lean? It’s hard to say, but sleep is essential,” he notes.
RELATED:15 Quick And Easy Protein-Rich Breakfasts That Are Dietitian Approved
Final Thoughts on Staying Lean After 50Shutterstock
For Laurence, the key to staying lean after 50 is balance—balance in nutrition, fitness, and life. His message is clear: you don’t need to go to extremes to achieve your fitness goals. By managing calories, maintaining a consistent workout routine, and staying flexible with your diet, you can stay lean and build muscle even in your 50s and beyond.
“It's way easier when you get lean and stay lean year-round. Your body doesn't rebel against you,” Laurence concludes. 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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        I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises
    

        Liz Hilliard
    
By Leah GrothOct 15, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Liz Hilliard, 70, is living, breathing proof that age is just a number. The pilates instructor, who trains out of her studio Hilliard Studio Method, discovered the workout when she was 48, and completely transformed her approach to health. Over the years she has managed to learn a few things about longevity, revealing her secrets in an interview with Body Network.
Liz Used to Rely on Traditional Workouts
Liz Hilliard
Liz, who lives in Charlotte, North Carolina, explains that she was athletic throughout her childhood and enjoyed playing basketball and other team sports. “Traditional workouts always felt boring and offered minimal results for the time and energy put into them, " she says. Until I was in my late 40s, I relied on tennis and walking as my main sources of exercise.
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She Discovered Pilates at Age 48
Liz Hilliard
“At age 48, I attended my first Pilates class and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom."
Fusing Strength Training with Pilates Was a Game-Changer
Liz Hilliard
"Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting," Liz says.
"The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born."
She Shaved Inches Off Her Waistline
Shutterstock
Hillard, who has since authored the book "Be Powerful: Find Your Strength at Any Age" and co-hosts the Be Powerful Podcast, has remained 135 pounds throughout most of her life. “Muscle weighs more than fat, so I was replacing adipose tissue with muscle. My body was sculpting and changing at a rapid rate, especially given that I was in the throes of menopause. I lost inches around my waist, my arms became strong and sculpted, my abs flattened, and my glutes lifted. My entire body changed over the course of a year or less,” she says.
She Works Out 4 to 5 Times a Week
Liz Hilliard
What are the most important things she learned about getting in shape? “Find a workout that you enjoy, or you won’t stick with it. Our lives are busy, so finding a workout that efficiently provides resistance combined with stretch and enough cardio is essential. I do my workout at Hilliard Studio Method 4 to 5 times a week because we change the workout daily, moving through compound exercising and utilizing different resistance tools like balls, gliders, and bands to continuously cause muscle confusion and avoid the dreadful plateau, both mentally and physically. We keep the work fun and evolving, low impact yet high intensity. The amazing side effect of getting in physical shape is that one’s mental and emotional outlook becomes far more positive. Strength training like I do at HSM is the fountain of youth,” she continues.
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Get Your Steps In
Liz Hilliard
Her top workout suggestions? “Walk every day and everywhere. Get outside as often as possible to walk in nature. Bonus points if you walk with a friend. It’s built-in mental and physical therapy, which will not only help keep you fit but also lift your mood and keep your mind creative,” she says.
Strength Train Four Times a Week
Liz Hilliard
Also, strength training 4 times per week. “Strength training is an absolute requirement for healthy aging and simply means load-bearing exercises that require your muscles to engage. This can include anything from hand weights, resistance bands, weighted balls or any weighted object that taxes and builds skeletal muscles. Skeletal muscle strength allows the body to burn calories and maintain a healthy weight while setting the body up for success when inevitable accidents happen, so you are far less likely to avoid falling and breaking bones,” she says.
It’s Never Too Late to Get in Shape
Liz Hilliard
What is her message for women out there who are struggling to get in shape? “It’s never too late, and you’re never too old or out of shape to start exercising. By simply getting out of your chair and going for a 20-minute walk, you’ll have the immediate feedback of feeling better physically, mentally, and emotionally,” she says.
Make Exercise Social
Liz Hilliard
She also recommends connecting with friends to walk, workout, “and just talk every day,” she says. “Walking and talking with a friend or acquaintance is the perfect combo for both physical and mental health! Add resistance training to your workout, which can be as simple as a plank for as long as you can hold it until you work for up to a minute. Then go for 2 minutes or more. This is resistance training and incredible for your core and overall fitness! Then add a pushup on your knees, which is basically a moving plank that strengthens your arms, back, and core, not to mention flattens your abs. Do as many as you can, and try to work up to 20 or more. Mostly, just keep moving every single day. Our bodies are designed to move. The fastest way to early aging is to stop moving. The move it or lose it cliché is true.”
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Try the Hilliard Studio Method at Home
Shutterstock
She says she “takes working out to the next level to produce results that are nothing short of a total mind-body transformation for women and men of all ages and stages,” she says. “Hilliard Studio Method group classes are designed to be taken on a regular basis. Each class is different from the day before. Our energetic and encouraging trainers utilize a variety of powerful movements and workout tools in a high intensity, low impact method driven by empowering, beat-driven music; think personal training in a group setting.” Her classes can also be done virtually via an online streaming platform and live Zoom classes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
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        50-Year-Old Woman Shares 11 Menopause Belly Fat Tips, “The Fat Just Melted Away”
    
Copyright Style With Serena/YouTube
By Christopher RobackDec 14, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓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.
When menopause hits, many women face an unexpected challenge: stubborn belly fat that seems impossible to lose. Despite maintaining their usual routines, their bodies begin changing in frustrating ways. Serena, a 50-year-old fitness enthusiast, found herself in this exact situation. But instead of accepting it, she discovered a combination of simple changes that transformed her body.
"It really hit me last year when my body started changing," Serena shares. "The fat has just kind of melted away from my face, neck, and chest. And now that I'm lifting weights, muscle is becoming more prominent." Her approach doesn't require extreme measures or strict dieting—just consistent, smart choices that add up to real results.
Why Traditional Methods Stop WorkingBefore finding success, Serena struggled with common approaches. "I was walking almost every day, three miles a day, and I was intermittent fasting, but I wasn't losing that belly fat and my weight wasn't going anywhere. It was just staying the same," she explains in her post. This frustrating experience led her to research solutions specifically for menopausal women.
The Protein Secret That Changes Everything
See on Instagram
The breakthrough came when Serena discovered the power of protein. "You need a lot more protein than you think you need," she emphasizes. "Most people fail at eating low carb or on low carb diets because they're not getting enough protein." Her transformation began with a simple breakfast change: two eggs mixed with cottage cheese, cooked in real butter, often accompanied by Greek yogurt and fruit.
A Simple Daily Meal Plan That Works
See on Instagram
"For lunch, it's another high-quality protein, usually chicken or some kind of fish," Serena explains. "Then for dinner again, protein, protein, protein and vegetables, and then a fruit or something for dessert if you want." She maintains satiety by adding protein shakes between meals when needed.
The Real Food Advantage
See on Instagram
"I'm not eating rice, not eating any kind of mixes, no pasta, and very little bread—and I really haven't missed it because I'm getting enough protein to fill me up," Serena reveals. She shares her favorite vegetable preparation: "I love to chop up my zucchini and squash, toss it in a little bit of olive oil, season it with salt, pepper, onion powder, garlic powder, and put it in my air fryer until it's nice and crisp."
The Exercise That Targets Lower Belly Fat
See on Instagram
"This is the best thing for that lower abdomen area where I know a lot of us have this pooch," Serena says about her core-strengthening routine. Her signature move involves holding light weights overhead while doing controlled high knees. "Keep it controlled. Keep your core tight. This forces you to tighten your core."
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Bringing Back Your Waistline
See on Instagram
For women struggling with disappearing waists, Serena offers hope: "That's something on me that I have really wanted to whittle in on my waist. I don't have much of a waist anymore, and that happens to almost all of us as we go through menopause." Her solution includes targeted exercises like wood choppers and alternating knee movements.
Smart Cardio That Actually Works
See on Instagram
"One component of being healthy that you just can't ignore is your cardiovascular health," Serena emphasizes. Rather than endless cardio, she recommends a balanced approach: 4-5 weekly walks of 30-40 minutes combined with strength training.
RELATED: Woman Walks 20,000 Steps for 30 Days, “My Body Changed Completely”
The 90/10 Rule for Lasting Success
See on Instagram
"Yes, my results after doing this just for about six weeks may not be dramatic, but I want you to know that it's sustainable and I don't feel deprived," Serena shares. Her secret? "Follow that eating plan 90% of the time and you'll be amazed. Save that 10% for your treats, for your splurge, for your cheat meal."
Handling Setbacks Without Giving Up
See on Instagram
Serena keeps it real: "I'm not perfect, and I have bad days and good days just like everybody else. But if you have a bad day, you just have to pick yourself up the next day and say, okay, that was yesterday, but today is going to be a good day and I'm going to try again."
Measuring Success Beyond the Scale
See on Instagram
The proof is in the results: "When I put my clothes on, I have a gap in the waist that I didn't have before," Serena shares. While she only lost about three pounds, her body composition changed dramatically. "My clothes are loose on me. Things are fitting differently because I'm working that fat off."
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The Energy Bonus
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Beyond the physical transformation, Serena experienced unexpected benefits: "I feel so much better eating real food, not processed crap, and I have a ton more energy." While it requires more frequent grocery shopping for fresh foods, she insists the results are worth the extra effort.
Remember to consult with your physician before starting any new diet or exercise program, as Serena advises. Success comes from making consistent, manageable changes that you can maintain long-term. As she reminds us, "Most people are not trying at all. So if you're trying, you're already ahead of the game." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        Why Her Body at 45 Is Stronger Than at 25
    
Copyright shaunatheresa/Instagram
By Leah GrothJan 15, 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 look decades younger? You might be doing all the wrong workouts, says one fitness expert. Shauna Theresa is a women's fitness and nutrition coach who helps women over 40 "boost metabolism, build strong, sculpted bodies and lose fat for life" using her STRONG method. In a new post she reveals a few simple changes she made to her approach to fitness that majorly changed her body composition game. "It's crazy this helped me get a better body at 45 than I had at 25," she writes across the Instagram video clip.

            
                She Used to Think That to Get Toned She Had to Do "More"
            
            
        
View this post on Instagram
A post shared by Shauna | Women’s Fitness & Nutrition Coach (@shaunatheresa)
"Raise your hand if you thought the best way to get 'toned' was to do MORE. ✋🏼🫣 More workout days, more sets, more exercises, more cardio, more sweat, more calorie burn. That was me!! I used to spend 5-6 days a week in the gym, working out for 90 minutes, everything was a superset, trying to "burn" more, and I'd top my weight training with intense cardio, walk out feeling exhausted and wondered why after working so hard my body NEVER got 'toned'," she writes in the post.

            
                However, She Was Doing It All Wrong
            
            
        
View this post on Instagram
A post shared by Shauna | Women’s Fitness & Nutrition Coach (@shaunatheresa)
However, she adapted her training method and feels and looks better than ever. "I now understand where I went wrong, and this is what I do now that has me looking, and more importantly, feeling better at 45 than I did at 25!" she continued.

            
                She Dialed back on Volume
            
            
        
View this post on Instagram
A post shared by Shauna | Women’s Fitness & Nutrition Coach (@shaunatheresa)
The first thing she did? "I dialed back on volume," she says. "Instead of 6 workouts a week with 7-8 exercises, I now do 3 workouts a week with 4-5 exercises."

            
                She Does "Straight Hard Sets"
            
            
        
View this post on Instagram
A post shared by Shauna | Women’s Fitness & Nutrition Coach (@shaunatheresa)
Next, "Instead of super setting everything, I do straight hard sets," she says. She focuses on "working with intensity, using slow and controlled tempo, and getting close to failure."

            
                She Focused on One Program
            
            
        
View this post on Instagram
A post shared by Shauna | Women’s Fitness & Nutrition Coach (@shaunatheresa)
It can be tempting to jump from workout to workout, but Shauna doesn't recommend it. "I stopped changing my workouts every week and instead focused on one program while applying progressive overload," she said.
RELATED: Lose Weight and "Change Your Life" with These 5 "Non-Extreme" Habits

            
                She Rests Between Sets
            
            
        
View this post on Instagram
A post shared by Shauna | Women’s Fitness & Nutrition Coach (@shaunatheresa)
You don't have to keep moving during a workout, per Shauna. "Instead of doing jump squats or burpees between sets, I just REST between sets so that my muscles and CNS are prepared to another hard set," she explains.

            
                She Walks Post-Workout
            
            
        
View this post on Instagram
A post shared by Shauna | Women’s Fitness & Nutrition Coach (@shaunatheresa)
You don't need to run on the treadmill or walk steps until you sweat post-workout. "Instead of ending my hard weight workout with a hard cardio workout I leave and use walking daily as my way to get activity because it does not compete with building muscle," she says.

            
                She Cycles Nutrition
            
            
        
View this post on Instagram
A post shared by Shauna | Women’s Fitness & Nutrition Coach (@shaunatheresa)
Shauna refuses to be a slave to dieting and calorie deficits. "I stopped living in a calorie deficit and cycled my nutrition phases," she says.
RELATED: Metabolism Expert Reveals 4-Ingredient Pudding That Burns Fat Like Ozempic

            
                These Changes Will Support Lean Muscle Growth
            
            
        
View this post on Instagram
A post shared by Shauna | Women’s Fitness & Nutrition Coach (@shaunatheresa)
According to Shauna, all of these changes support one thing, "growing lean muscle," she says. "Muscle growth is what you want if you're trying to look 'toned,' stay healthy as you age, and optimize your metabolism. To optimally grow muscle it takes working with the same plan, using the right intensity, applying progressive overload (aka adding more reps or weight) and allowing rest both between sets and between workout sessions."

            
                Work Smarter, Not Harder
            
            
        
View this post on Instagram
A post shared by Shauna | Women’s Fitness & Nutrition Coach (@shaunatheresa)
"My body changed the most when I STOPPED using my workouts to try and burn and started using them to BUILD. It's a completely different mindset but I promise you it provides dramatic changes! Time to work SMARTER not HARDER," she concludes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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Alicia Jones Healthy Living/YouTube
By Leah GrothJul 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 
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   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.
Do you have loose, sagging skin and don’t know how to firm it up? Alicia Jones is an accredited health expert who specializes in helping women after 50 “reclaim great health, increase energy, and lose weight through fun fitness and nutrition strategies.” In one of her viral YouTube videos, she discusses the number one way to firm up sagging skin. “Can you actually tighten loose skin? Well, if there's a way, in this video, I'm gonna show you how, and we're gonna do it in a way that I absolutely love by showing you an exact example,” she says in the clip.
Sue, 60, Came to Her Hoping to Firm and Tone Her BodyAlicia uses one of her clients, Sue, as an example. “When Sue first came to me at 60, she wanted to feel healthy and strong and to firm and tone her body. Sue had always been really active. She played volleyball. She was in a bowling league in the summer. She went boating and hiking, and she was even on a baseball team,” she says.
She Lost Weight Fast and Ended Up with Lots of Loose SkinShutterstock
“But even though she was that active, she got diagnosed with diabetes. So a combination of her new medication and change in nutrition, Sue dropped weight fast, and she was left with a lot of loose skin in her arms and her chest and her stomach, and she really wanted to firm up,” says Alicia. “That's when she came to me, and during our first assessment, I will never forget that she asked me the question that many of you asked me: Can you actually tighten loose skin?”
You Might Be Able to Tighten Loose Skin Without SurgeryShutterstock
“So let's get honest about it,” she continues. “There are some ways that you might be able to tighten loose skin if you want to lose some weight, but you're not clinically obese. If you have lost weight suddenly, so there's a lot of weight really fast, or you lost weight through nutrition and through cardio alone, only one of those two ways, or maybe a combination of the two, then you may be able to tighten up loose skin,” she says.
The Secret Tool? Weight TrainingShutterstock
She then offers the secret solution to tightening up loose skin. “The power is in weight training. It's by doing weight training,” she says.
You Have to Be ConsistentShutterstock
“Here's the thing, if you only lift weights every once in a while, or this is a tactic that you said you've been doing, but you haven't been consistent, that's where the issue lies. You've got to be consistent. You have to lift weights for a minimum of 12 weeks, if not longer in order to see those results,” she says.
RELATED:These One-Minute Habits Helped Me Lose 100 Pounds
Sue Firmed Her Arms and Tummy with WeightsShutterstock
“That was the exact plan for Sue. She had perfected cardio, but it was time to add a consistent weight training routine in order to firm her arms and tighten her tummy,” she says. “One year later, on a new low dose of medication, she feels confident and excited to wear tank tops that show off her beautiful arms. She's got her body back, and she is so proud, not to mention her strength and her energy, so she feels in control of her body and in control of her health.”
Tip 1: Start SlowShutterstock
Alicia offers a few tips to get “fabulous” results. The first? “You've got to start slow. So in order for you to tighten loose skin, it actually is heavier weight training that you would need to do. And no, I promise you won't bulk up,” she says.
Start with Lighter Weights and Slowly Go HeavierShutterstock
“But here's the thing: If you are just starting out, you can't jump right into a heavyweight training routine. You've got to work on adaptation, which means you gotta take it slow and do lighter weights at first. And if you're brand new and just starting out, never fear, you will still get that firming and toning effect to doing lighter weights at first because your body needs to adapt to that. So your body reacts by firming and toning,” she says.
Tip 2: Stick with the Same Workout“Two, stick with the same workout. All too often, I see women jumping from one workout to the next workout to the next. The thing is, your body needs time to adapt in order to increase lean muscle,” she continues.
RELATED:These Key Habits Helped Me Lose 20 Pounds and Changed My Life
Do the Same Workout But Up the WeightsShutterstock
“More importantly, as I mentioned, when you want to tone and firm loose skin, then it is so important to be doing heavier weights. So instead of swapping out your workouts every single day or every few days, find a workout you love and focus on increasing the weight size. That way you are sure to be lifting a little bit heavier each and every time, which firms and tones the body weight,” she suggests.
Tip 3: Create a Consistent PlanShutterstock
“Number three, create a consistent plan,” she says. “You don't need to commit to every single day of weight training. In fact, I don't recommend that at first, but you do need to focus on getting in the same amount of weight training each and every week.”
Don’t Over CommitShutterstock
Also, don't over commit. “Don't give yourself five days a week. Just choose a number that you know you can do. If it was the busiest time of your life right now, how many days of the week could you really, honestly, truly, realistically commit to doing? If it's one day, great if it's two even better, but it doesn't really matter. The point is you've got to stay consistent,” she says.
RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"
Tip 4: Work Your Whole BodyShutterstock
“Point number four, you've gotta work out the whole body. So all too often I see women just working that one area that they wanna tone. They only do arm exercises. They only do crunches, hoping to get their abs tight or the skin on their tummy tight or on their arms tight, when in reality, that's not the way to do it,” she says.
You Can’t Spot ReduceShutterstock
“You can't spot reduce. In order for you to really firm up and tone, you've got to work the whole body, especially if a part of the reason that you feel that you have loose skin is because you need to lose some weight,” she says.
Whole Body Weight Training Revs Up Metabolism“This is because whole body weight training revs up your metabolism. You burn fat even at rest throughout your whole body. The more lean muscle you create, the more you're going to be able to create a fat burning system and rev up your metabolic rate. And I promise you will not bulk up,” she says.
RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life
The Longer You Have Been Carrying Excess Weight, the Harder It Is To Tighten Loose SkinShutterstock
She also points out that “the longer that you've been carrying excess weight, the harder it is to tighten loose skin. And that's because of the elastin and collagen fibers within the skin,” she says. “They become damaged the longer they've been stretched out. So you'll want to start your weight training as soon as possible. So if you haven't started already, start now.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
Nutrition & Diet
        Obesity doc warns against Ozempic microdosing
    

        Copyright Dr. Dan/YouTube/Shutterstock
    
By Leah GrothFeb 10, 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 
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
“Microdosing” is a catchy term that is progressively being used by influencers and mainstream media. The overall concept is that lowering a dose of something – ranging from mushrooms to pharmaceutical drugs – somehow makes it healthier and more acceptable. Recently, people have even been discussing microdosing GLP-1 drugs, including Ozempic, Wegovy, and Mounjaro. However, according to one doctor, this isn’t a good idea. Dr. Dan Burton (@theofficialdrdan) is a “pharmacist by training and an expert in obesity management and medicine.” In a new YouTube video, he discusses the trend and reveals exactly why you should avoid it. 

            
                There Are Lots of Mixed Messages About Weight Loss Drugs
            
            
        He starts off by explaining that there are a lot of mixed messages surrounding weight loss drugs. “A number of influencers and alternative clinicians first came out and said, Ozempic and Wegovy are dangerous. Then they started marketing various supplements of their own that naturally increased GLP-1 and are actually better than Ozempic and Wegovy. And now some of them have pivoted and are starting to say that, ‘Oh, you know what? You should actually only microdose Ozempic and Wegovy because that means it's, it's safer for you.’” He notes that the “opinions and marketing tactics” have “changed over time as we've got more and more wallets involved.”
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

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

            
                Some People Want to Say the Drugs Are “Dangerous” and “Unnatural” and Are Marketing Their Own Alternatives
            
            
        ShutterstockSome of them have “quickly labeled these medications as being dangerous, unnatural, and started marketing and pushing their own natural safer supplements,” he says. “But that really didn't last too long because these medications, Ozempic and Wegovy have been shown to be so effective that the supplements just don't even touch them in terms of the results and benefits that could be had. In fact, some of the supplements don't do anything at all.”
RELATED:20 Possible Ozempic Side Effects

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

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

            
                Everybody Needs a Different Dose
            
            
        ShutterstockHe explains that because everybody’s body is different, it’s important to work with your own clinician to determine the proper dose. “Some people are going to get a great response at a very low dose, and it could be less than 0.25 milligrams or whatever the usual starting dose is,” he says. “Some people are gonna need a much higher dose to get a response and get the efficacy that we're trying to get out of the medication. And spoiler alert, that's because everybody is different.”
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                You Want It to Be Effective Without Side Effects
            
            
        Shutterstock“Ultimately, these medications have gotten so powerful that we want to figure out what's going to work for you so that we get the balance of the benefit of the medication, but it's not causing you to have horrible, terrible side effects that you can't tolerate and are ruining your life. And unfortunately for some people, they just can't tolerate the medication at all.”

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

            
                Consult with Your Doctor
            
            
        Shutterstock
In conclusion, if you have been prescribed a weight loss drug, “you can skip the microdosing consultation with some alternative clinician. You just need to continue working with your healthcare team and provider in order to find the dose and such that works for you as well,” he says. 
RELATED:20 Things to Avoid While on Ozempic

            
                While They Might Lower Doses, It Needs to Be Up to an Expert
            
            
        Shutterstock“And yes, as a caveat, we may use lower doses or adjust things as someone gets to their maintenance weight,” he adds. “It might end up being a very low dose of one of these medications. But again, it should be done by clinicians that have the expertise and knowledge to properly monitor and dose adjust things for you.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        Here's How to Drop 25 Pounds by Spring Break
    

        Copyright christinestines/Instagram
    
By Leah GrothFeb 10, 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 shape up for Spring Break? Now is the time to get started. Christine Stines is a fat loss coach who helps “women balance blood sugar & burn fat with the help of natural supplements and fat loss plan,” she writes in her Instagram bio. In a new post, she reveals what to do if you want to be feeling confident in a swimsuit in a few months. “If I wanted to drop 25 pounds so I could rock my bikini by spring break (without weighing spinach), this is exactly what I would do,” she writes. 

            
                You Don’t Have to Track “Every Bite of Food”
            
            
        
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“Here’s exactly what I’d do to lose 25 pounds by spring break without tracking every bite of food,’ she continues in the post. “First, realize weight loss for women is more than ‘eat less, move more.’ If that worked, it would’ve by now! Fat burning is all about blood sugar balance. Here’s what I’d do.”

            
                Cut Out Sugar and Processed Foods
            
            
        
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A post shared by CHRISTINE STINES- Fatloss After 40 (@christinestines)
The first thing she recommends doing is cutting out sugar and processed foods. “This is crucial for balancing hormones,” she says. 
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Load Up on Protein and Fiber
            
            
        
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Next, she recommends loading up on protein and fiber. “Key for blood sugar balance and feeling full! Aim for 0.8-1g of protein per pound of body weight and 25g of fiber daily,” she says. 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.

            
                Apple Cider Vinegar
            
            
        
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Her third habit? ACV before meals. “Apple cider vinegar helps regulate blood sugar, slows digestion, and may reduce calorie intake,” she says. There is limited research that ACV may help to reduce high cholesterol and regulate blood glucose levels. However, it may damage the teeth or throat due to the acidity of the mixture. The best way to take it is by mixing one tbsp of ACV with water and drinking it through a straw. 

            
                Walk After Meals
            
            
        
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Go for a walk after meals. “A brisk stroll within 30 minutes of eating lowers blood sugar and cortisol,” she writes. 
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Limit Alcohol
            
            
        
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She also discourages drinking your calories. “Limit alcohol,” she says. “Skip or reduce it for 6 weeks.”

            
                Stop Eating 3 Hours Before Bed
            
            
        
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When it comes to food, stop eating three hours before bed. “Late eating, especially carbs, promotes fat storage and impacts sleep,” she says. 

            
                Get Enough Sleep
            
            
        
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Her final tip? Sleep seven to eight hours a night. “Just one extra hour can lead to consuming 162 fewer calories daily!” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        He Lost 100 Lbs Eating These 50 Low-Calorie Foods
    

        Copyright dusty.coaches/Instagram
    
By Leah GrothFeb 10, 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.
The age-old weight loss dilemma: How do you satisfy your hunger while cutting calories? Weight loss coach Dusty Young, who shed 100 pounds on his own journey, has cracked the code with a revolutionary approach that's taking social media by storm. The self-described "recovering fat kid" has compiled a game-changing list of 50 nearly zero-calorie foods that could transform your weight loss journey – and the best part? You can eat them virtually guilt-free.
"The math of weight loss is simple: you need to consume fewer calories than you burn," Young explains in his post. "But that doesn't mean you have to go hungry." His viral posts reveal a strategic approach to weight management that focuses on low-calorie, high-volume foods that keep you satisfied while maintaining a caloric deficit.
Young's method isn't just about what to eat – it's about how to eat smart. He advocates for loading up on nutrient-rich, filling foods that won't derail your calorie goals. His three-pronged strategy includes using these foods to bulk up meals, snacking on them between meals to manage hunger, and combining them with protein for lasting satiety.
Ready to transform your weight loss journey? Keep reading to discover all 50 zero-calorie foods (sorted by calories per 100g) that could change the way you think about dieting forever. Your path to sustainable weight loss starts here.
50.Cottage cheese (fat-free): 48 calories
            
            
        
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Packed with protein and calcium, fat-free cottage cheese supports muscle maintenance and bone health. It's a creamy, satisfying addition to meals—spread it on toast, mix it into smoothies, or pair it with fruit for a balanced snack.
49.White fish (like cod): 48 calories
            
            
        ShutterstockLean, high in protein, and low in calories, white fish like cod helps build muscle while keeping you full. Try it grilled with lemon and herbs for a light but flavorful meal.
48.Cranberries (fresh): 46 calories
            
            
        Shutterstock
These tart little berries are loaded with antioxidants and vitamin C, great for immune support. Toss them into oatmeal, blend them into smoothies, or add them to a salad for a refreshing zing.
47.Raspberries: 45 calories
            
            
        ShutterstockWith a high fiber content and natural sweetness, raspberries keep digestion in check while satisfying sugar cravings. Sprinkle them on yogurt or enjoy a handful as a low-calorie snack.
46.Blueberries: 45 calories
            
            
        ShutterstockKnown for their brain-boosting antioxidants, blueberries are also packed with vitamin C. Eat them fresh, frozen, or blended into a protein shake for an easy nutrition boost.
45.Edamame (boiled): 44 calories
            
            
        ShutterstockA plant-based protein powerhouse, edamame is rich in fiber and essential nutrients. Snack on them with a pinch of sea salt or toss them into salads for extra protein.
44.Brussels sprouts: 43 calories
            
            
        ShutterstockThese mini cabbages are loaded with fiber, vitamin K, and antioxidants that support digestion and overall health. Roast them with olive oil for a crispy, caramelized side dish.
43.Blackberries: 43 calories
            
            
        ShutterstockA fiber-rich berry packed with vitamin C, blackberries help with digestion and immune function. They taste great in smoothies, yogurt, or straight out of the container.
42.Papaya: 43 calories
            
            
        ​PapayaShutterstockThis tropical fruit is full of vitamin C and digestive enzymes that support gut health. Enjoy it fresh, blended into a smoothie, or sprinkled with a dash of lime juice.
41.Sugar snap peas: 42 calories
            
            
        ShutterstockCrunchy, naturally sweet, and full of vitamin C, sugar snap peas make the perfect guilt-free snack. Eat them raw or toss them into stir-fries for extra texture.
40.Grapefruit: 42 calories
            
            
        ​GrapefruitShutterstockLoaded with vitamin C and hydration-boosting properties, grapefruit is known for supporting metabolism. Eat half a grapefruit in the morning for a refreshing start to the day.
39.Carrots: 41 calories
            
            
        ShutterstockA top source of beta-carotene, carrots support eye health and provide natural sweetness. Munch on them raw with hummus or roast them for a delicious side.
38.Miso soup: 40 calories
            
            
        Shutterstock
Fermented miso paste gives this soup gut-friendly probiotics while keeping calories low. Sip on it as a light starter to curb hunger before meals.
37.Honeydew melon: 36 calories
            
            
        Shutterstock
High in water and vitamin C, honeydew is a refreshing way to stay hydrated. Enjoy chilled cubes as a snack or blend it into a smoothie for a cooling treat.
36.Kale: 35 calories
            
            
        ShutterstockThis leafy green is packed with vitamins A, C, and K, plus antioxidants for overall health. Add it to salads, blend it into smoothies, or bake it into crispy kale chips.
35.Pumpkin puree: 35 calories
            
            
        Shutterstock
Low in calories but high in fiber and beta-carotene, pumpkin puree is great for digestion and eye health. Stir it into oatmeal, yogurt, or soups for a seasonal boost.
34.Broccoli: 34 calories
            
            
        ShutterstockA nutrient-dense veggie, broccoli is rich in fiber, vitamin C, and antioxidants. Steam it, roast it, or toss it into stir-fries for a satisfying crunch.
33.Cantaloupe: 34 calories
            
            
        ShutterstockThis juicy melon delivers vitamins A and C while keeping you hydrated. Eat it as a snack or add it to a fruit salad for natural sweetness.
32.Okra: 33 calories
            
            
        ShutterstockA unique veggie with gut-friendly fiber, okra supports digestion and heart health. Sauté it, add it to soups, or try it roasted for a crispy treat.
31.Strawberries: 32 calories
            
            
        ShutterstockLow in calories but high in vitamin C and antioxidants, strawberries are a deliciously healthy treat. Slice them over oatmeal, yogurt, or eat them on their own for a naturally sweet snack.
30.Green Beans: 31 calories
            
            
        ShutterstockA fiber-rich veggie packed with vitamins C and K, green beans support digestion and bone health. Enjoy them steamed, sautéed, or roasted for a low-calorie side dish.
29.Leeks: 31 calories
            
            
        Shutterstock
Mildly sweet and loaded with prebiotics, leeks support gut health and digestion. Use them in soups, stir-fries, or roasted with a drizzle of olive oil.
28.Watermelon: 30 calories
            
            
        ShutterstockWith over 90% water content, watermelon keeps you hydrated while delivering a dose of vitamin C. Enjoy fresh slices on hot days or blend it into a refreshing drink.
27.Red Peppers: 27-30 calories
            
            
        ShutterstockRed bell peppers are high in vitamin C and antioxidants, supporting skin and immune health. Eat them raw with hummus, roast them for a smoky flavor, or add to stir-fries.
26.Turnips: 28 calories
            
            
        ShutterstockA low-calorie root vegetable rich in fiber and vitamin C, turnips help digestion and immunity. Roast them like potatoes, mash them, or slice them into soups.
25.Banana Peppers: 27 calories
            
            
        Shutterstock
Mildly spicy and tangy, banana peppers are loaded with vitamin C and add a zesty kick to meals. Use them in salads, sandwiches, or as a crunchy snack.
24.Eggplant: 25 calories
            
            
        ShutterstockFull of fiber and antioxidants, eggplant is a heart-healthy, versatile veggie. Grill it, roast it, or use it in low-calorie pasta dishes for extra texture.
23.Cabbage (Green): 25 calories
            
            
        ShutterstockA crunchy, fiber-packed vegetable that supports digestion and heart health. Shred it for slaws, stir-fry it, or add it to soups for a nutrient boost.
22.Cauliflower: 25 calories
            
            
        ShutterstockA low-calorie alternative to starchy carbs, cauliflower is high in fiber and vitamin C. Roast it, mash it like potatoes, or blend into a creamy soup.
21.Cauliflower Rice: 25 calories
            
            
        ShutterstockA great low-carb swap for regular rice, cauliflower rice is packed with fiber and nutrients. Sauté it with garlic and herbs for a light, flavorful side dish.
20.Arugula: 25 calories
            
            
        ShutterstockThis peppery green is rich in antioxidants and vitamin K, supporting bone and heart health. Toss it into salads, add it to sandwiches, or mix it into pasta dishes.
19.Salsa (fresh): 25 calories
            
            
        ShutterstockMade from fresh tomatoes, onions, and peppers, salsa is low in calories but big on flavor. Spoon it over grilled chicken, eggs, or salads for a tangy kick.
18.Water Chestnuts: 24 calories
            
            
        Shutterstock
These crunchy, water-filled veggies are low in calories and high in antioxidants. Add them to stir-fries, salads, or soups for extra texture.
17.Radicchio: 23 calories
            
            
        Shutterstock
A slightly bitter leafy vegetable, radicchio is full of fiber and antioxidants that aid digestion. Grill it, toss it into salads, or pair it with balsamic for a delicious contrast.
16.Spinach: 23 calories
            
            
        ShutterstockPacked with iron, fiber, and vitamins A and C, spinach supports overall health. Add it to smoothies, salads, or omelets for a nutrient boost.
15.Spinach (cooked): 23 calories
            
            
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Cooking spinach enhances its iron absorption while keeping it low in calories. Sauté it with garlic, toss it into soups, or mix it into pasta dishes for a nutritious touch.
14.Mushrooms: 22 calories
            
            
        ShutterstockLow in calories but high in flavor, mushrooms provide important minerals like selenium and potassium. Sauté them, toss them into soups, or use them as a meat substitute in burgers and stir-fries.
13.Asparagus: 20 calories
            
            
        ShutterstockA natural diuretic, asparagus helps reduce bloating while delivering vitamins A, C, and K. Roast it with olive oil, steam it, or chop it into salads for a fresh crunch.
12.Bell Peppers: 20 calories
            
            
        ShutterstockLoaded with vitamin C and antioxidants, bell peppers support immune health while adding natural sweetness to meals. Enjoy them raw, roasted, or stuffed with lean protein for a satisfying dish.
11.Sauerkraut: 19 calories
            
            
        ShutterstockFermented and full of probiotics, sauerkraut supports gut health and digestion. Add it to sandwiches, salads, or eat it as a tangy side dish.
10.Tomato: 18 calories
            
            
        ShutterstockRich in lycopene, an antioxidant linked to heart health, tomatoes are both nutritious and hydrating. Eat them fresh in salads, blend them into sauces, or snack on cherry tomatoes.
9.Zucchini: 17 calories
            
            
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A versatile, fiber-rich veggie that’s great for digestion, zucchini is perfect for low-carb meals. Spiralize it into zoodles, roast it, or add it to stir-fries.
8.Celery: 16 calories
            
            
        ShutterstockMostly water but packed with fiber, celery keeps you hydrated and full. Dip it in hummus, add it to soups, or enjoy it as a crunchy snack.
7.Radish: 16 calories
            
            
        Shutterstock
A peppery, crunchy veggie with detoxifying properties, radishes support digestion and hydration. Slice them into salads, eat them raw, or pickle them for extra flavor.
6.Kimchi: 15 calories
            
            
        ShutterstockThis spicy, fermented Korean dish is packed with probiotics that promote gut health. Enjoy it as a side dish, mix it into stir-fries, or top off your favorite grain bowl.
5.Broth (chicken or vegetable): 15 calories
            
            
        ShutterstockA low-calorie way to add flavor, broth is rich in minerals and helps with hydration. Use it as a base for soups, stews, or sip it warm as a light, savory snack.
4.Lettuce (Iceberg): 14 calories
            
            
        ShutterstockCrisp and refreshing, iceberg lettuce is mostly water but still provides fiber and hydration. Use it as a base for salads, in wraps, or as a crunchy burger topping.
3.Cucumber: 12 calories
            
            
        ShutterstockWith high water content and a refreshing crunch, cucumbers help with hydration and digestion. Slice them into salads, infuse them in water, or snack on them plain.
2.Dill Pickles: 12 calories
            
            
        Shutterstock
Tangy and satisfying, dill pickles add a crunchy, salty kick without many calories. Enjoy them as a snack, chop them into salads, or add them to sandwiches.
1.Sugar-free Jello: 11 calories
            
            
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A light, guilt-free dessert, sugar-free Jello satisfies your sweet tooth with almost no calories. Enjoy it on its own or mix it with fruit for extra flavor and texture. 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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