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I Got Into the Best Shape of My Life After 50 With These Top Foods

Health expert reveals her hacks for healthy eating.

FACT CHECKED BY Christopher Roback
Dominique_Sachse13
FACT CHECKED BY Christopher Roback

Do you want to eat your way to the best shape of your life – and you are over 50? Dominique Sachse is an over-50 influencer who regularly shares content about losing weight and staying in shape. In a recent viral YouTube video she discusses how she got into the best shape of her life by incorporating some healthy eating habits – and a few key foods – in her diet.


Eating Can Be “Tricky” When You Are Busy

“Many of you have asked me what my meal plan is. How do I eat, and what do I eat? And it can be a little tricky, as you know,” she says, explaining that she has a “very busy and full” life. This makes it difficult “to be able to cook and prepare healthy lean meals and to have food ready,” she says.

She Shares Her Meal Plan

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“We don't wanna go hungry, and we wanna make sure when we are eating, we're eating the right thing,” she continues. “So, if you don't mind, I'd like to walk you through and show you what a typical meal plan is like for me in my day and how I start things off.”

She Gave Up “All the Whites”

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“First and foremost, I gave up all the whites,” she says. “So I'm not doing white flour, white sugar, white rice, pasta, dairy, except for a little bit of 2% milk in my coffee. That's it. That was my allowance. Other than that, I have cut it all out, and there are some really good replacements for that as well to help you get over that craving.”

She Swapped White Bread for Ezekiel

“For me, bread is a big weakness, and cutting it can be a little tough,” she says. Her solution? She starts her day with Ezekiel English muffins, which are “flourless and sprouted whole grain” English muffins. “Now, these do have gluten in them. If you are gluten sensitive or you need to be on a gluten-free diet, they also make these gluten-free,” she says, revealing that they are made with barley, lentils, sprouted soybeans, and sprouted spelt. “So there's a combination of things in here along with wheat that makes it very slow to digest. And that's the key. The reason why bread products are simple carbohydrates is that the body processes them so quickly, and they often convert to sugar and then get stored in the body. The longer it takes for your body to break down food and process it, the better it is.”

She Pairs the Ezekiel with an Egg

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She pairs the muffin with an egg. “No more bread, no more bread product, but at least it gives me an entire day to be able to burn off the carbohydrate that's in a muffin, which has 15 grams per half. So, a total of 30 grams of carbs in a muffin. But if that's my main carb allowance, trust me, we're okay. I'll do a hard-boiled egg, or I'll fry an egg,” she says.

She Uses Earth’s Balance Buttery Spread

“If I do fry an egg, I really like this Earth's Balance buttery spread. It's non-GMO, vegan, has zero trans fat, gluten-free, and non-dairy. It's basically a combination of oils, and it has a wonderful flavor. So I'll use a little bit of that on my muffin,” she says.

Happy Eggs

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She also invests in Happy Eggs. “I'm always looking for free-range, happy birds. No hormones, no antibiotics. They live a good life on a farm, and they produce very nice, happy-looking brown eggs,” she says.

Meal Prep Services

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“When lunch or and dinner time rolls around, I always like to be prepared,” she says, recommending meal prep services. “There are many food service companies that cater to people who want to live a very healthy lifestyle. And they make meals, breakfast, lunch, and dinner with the right ratio in mind, the right protein to carb to fat balance. And they also take into consideration people who have dietary limitations. So if you're vegan or you're doing gluten-free, there are many, many meals that cater to that.”

She Recommends Snap Kitchen

“Two companies that I'll showcase are My Fit Foods and Snap Kitchen, both of which you will find me shopping. I love these stores. And just an example of some of their products, this is from Snap,” she says.

She Loves a Boiled Egg with Hummus as a Snack

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One of her favorite protein-packed snacks? It is “essentially an egg, they scoop out the yolk, and in the place of the yolk, they put paprika spiced hummus. This is a wonderful snack. Kind of bridges the gap between meals,” she says.

Coconut Shrimp with Brown Rice

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She also likes crunchy coconut shrimp, “baked shrimp, pineapple, Thai basil, and brown rice,” she says. “I will allow myself brown rice. Like I said, I don't do the white. It takes the body longer to process the brown rice. And again, this may be a quarter cup of rice here. So it's not much,” she says. “It keeps your carbs down to a minimum.”

Spaghetti and Turkey Bolognese

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Another idea for a “carb fix” is spaghetti and Turkey bolognese, “and they use a brown rice pasta,” she says, noting that “the body takes a little bit longer to break down” brown rice.

Other Healthy Meals She Orders

She also likes butternut pork, “just basically pork slices with mixed vegetables around it.” Another go-to? Egg salad with gluten-free crackers and some celery sticks. And lean lemon Turkey. “It's shredded turkey, very spicy, over brown rice with a couple of asparagus spears. So again, what we're talking about here is healthy food,” she says.

She Tries to Eat Her Protein Instead of Drinking It

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If she is “in a crunch,” she will drink a protein shake, but she generally tries to get protein from whole foods and meals. “And if I can find organic even better, I just find that my body processes the food better,” she explains. “Protein shakes can sometimes leave you a little bloated. Sometimes, people have digestive issues with it, especially if it's a whey protein or the type of protein that they use. And then oftentimes, we think we're doing ourselves a favor by having a shake. But people will pour in orange juice and dairy and then pile it up with fruit. And before you know it, it has become a sugar carb fest, and it is the antithesis of what you set out to try to do. So again, I try to stick with food if at all possible. These are things that I control.”

RELATED:I Lost 45 Pounds in 6 Months, and This is What I Eat Every Day

Here Is Her Tip for Ordering at Restaurants

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If she goes to a restaurant, she will order off the menu and “modify it to fit my needs. So if something has a rice or a pasta with it, I'll substitute and I'll add a few extra vegetables. If the restaurant serves quinoa, which is a grain, I might add that to fill me up a little bit more. But again, don't be afraid to modify and remove the starches.”

Minimize Your Carb Intake Late at Night

One more tip? “You really wanna minimize your carb intake late at night. So, I will opt for a larger protein and a larger vegetable, and that's it. So just substitute the carb with a veggie, and you're good to go. And you can do that anywhere,” she says.

RELATED:3 Best Ways to Lose 7 Pounds in 3 Weeks After Age 40

Do Your Research

“In your city, do a little search online and see what healthy meal service companies are available to you. If you don't have the time to prep and prepare in your own kitchen, but you wanna have these things with you in your office or school, or wherever you may be, these are great alternatives,” she says. “It takes the guesswork out of it, and it keeps you on track. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

More For You

Liz_Hilliard3
Liz Hilliard
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.

After 50, your body changes bigtime—and what you have to do to stay fit changes too. For me, in my early 50s during the onset of menopause, I was a certified Pilates trainer, and I was already doing my traditional Pilates workout daily—and yet I noticed an increase in belly fat and a decrease in overall strength in my body. What gives? I thought.


As an experiment, I hired a personal trainer to break this plateau and specifically asked him to try to bulk me up by using heavy weights. I was using myself as a guinea pig for my new concept of using heavier resistance paired with my Pilates training. I specifically needed to see how much weight it would take to bulk up my body. While every woman is different, most of us don’t have the amount of testosterone it takes to build large muscle mass. In my case, the very first thing I noticed using heavy weights was an immediate shrinking of my waist.

I had been teaching Pilates for several years which is 100% core centric but as soon as I picked up more resistance and incorporated it into my Pilates exercises, I not only saw my waist shrink but my arms and legs sculpt, my abs flatten, and my back cut.

At the same time, my daughter was getting married and wanted to see better results from what she was doing. I started combining the weight work with the Pilates work and my own program, Hilliard Studio Method, was born. I practiced the exercises on my clients, my daughter, and me and the results were noticeable almost immediately. Numerous guests at the wedding commented on our backs and arms and the rest is history!

While creating HSM, which combines heavier resistance with dumbbells, bands, weighted balls, and gliders with core-centric Pilates exercises, I noticed a significant decrease in belly fat and an overall strengthening and sculpting of my body all while in the throes of menopause. The other key change I made was adding more lean protein into my diet. Read on to see how you can incorporate these learnings into your life and get your best body after 50.

Eat Real Food

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Diet is an imperative part of the journey! What we eat is extremely important for overall health and longevity, and my motto is to eat real food and aim to consume one gram of protein per body weight to shed weight and see the results of your workout. Start the day with protein in your smoothie, enjoy eggs or egg whites with vegetables, add nuts and lean proteins to your salads, and combine complex whole carbohydrates like quinoa with your vegetables and lean protein for dinner. I eat whole fruits and avoid processed foods and sugars. I view food as fuel and try to remember that food is either medicine or poison for our bodies.

Me, I enjoy the Hilliard Studio Method Signature Smoothie. By starting my day with 27g of protein, I set myself up for success, fuel my body for my workout, stay satiated longer, and help my muscles repair and grow. I try to eat about 1 gram of protein for each pound of weight I carry. Since I weigh around 135 lbs., my goal each day is get around 130 to 135 grams of protein per day.

Related: Grace Albin Just Shared This Ultimate Glute Workout

Add Resistance Training to Your Workout Routine

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There is nothing more effective for toning and sculpting your body and strengthening your bones. It is literally the fountain of youth!

At the time I was developing HSM, strength training was associated with bulking. Many women were, and still are, afraid that adding weights to their workout will immediately make them “bigger”. What I found however was that weight training and compound exercises shaped my body in a slimmer, stronger way while also increasing my metabolism and improving my overall cardiovascular and bone health.

Move Your Body

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Take a walk, walk while you’re on a phone call, and get outside as often as possible. We require natural light to keep our moods and hormones in balance. Incorporate play into your daily routine whenever possible. Stand on one leg when you’re brushing your teeth and use your non-dominant hand. This not only helps with balance but engages your core muscles which are key to a healthy back and posture while challenging new pathways in our brains.

Exercise With a Friend or Group

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Whether you’re in a group class or on a walk with your friends, working out with others helps keep you accountable and keeps it fun! You’ll reap the benefit of both physical and mental health!

Related: I Lost 100 Pounds by Fasting and You Can Too

Here's Some Motivation!

Liz_Hilliard4Liz Hilliard

It's never too late and you’re never too old to get started! I started Hilliard Studio Method in my 50s and designed it so that it's doable for everyone no matter their age or fitness level. Your body can always get stronger. For the last 20 years my workout has had an incredible benefit to my overall health. I’m not genetically lucky. In my family heart disease, obesity, hypertension, diabetes, and osteoporosis traditionally strike at an early age. At 70 my VO2 max (an indication of overall health) is that of an elite athlete. I have a BMI of 19.5, excellent bone density, and cardiovascular health all due to my workout and good nutrition.

If you’re interested in longevity, graceful aging, and staying healthy as you age all of us need a workout that combines strength training, flexibility, and cardio. I strength train at HSM at least 4 times a week for my physical, emotional, and mental health. I just turned seventy and have never been stronger!

Liz Hilliard, author, motivational speaker, podcast co-host and owner & creator of Hilliard Studio Method (HSM) – an internationally-renowned, core-centric, total-body workout described as “Pilates on steroids” where Strength Training meets Pilates – uses the mantra “Be Powerful” to empower and encourage women of all generations and fitness levels to accept themselves as they are and keep moving. She's STOTT Pilates and HSM certified.
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.

Fashion influencer Heather Anderson is in her 50s and thriving. The YouTuber is living her best life, and it looks incredible, not just for someone who is 50 but for anyone of any age. So how does she do it? “These five tips have definitely helped me tremendously stay fit,” she says. “But not only that, ladies, they've also helped me just feel mentally like the best version of myself. Now make sure you listen to tip number five because, in my mind, that is one of the most important tips that really has a lot to do with the size I am and how I stay so toned and fit.” Here’s what Anderson recommends.


#1: Attainable Exercise

Anderson highly recommends finding a workout routine that you can stick to long-term. “Tip number one that has really helped me is making sure that my exercise routine is attainable and actually easy to do because that is something I was struggling with is going to the gym in the mornings, actually leaving the house, and having time in my day,” she says. “I own my own business. I got a new puppy. I recently got divorced a year and a half ago, so I've had a lot on my plate, and I've been feeling really stressed out. So, I wanted an exercise routine that was attainable and easy so that I would actually do it. I don't know if you're struggling with that as well.”

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

#2: Minimal Alcohol Intake

Happy friends group cheering mojito drinks at cocktail bar restaurant - Young people having fun drinking cocktails on happy hour at pub - Party time and youth conceptShutterstock

Anderson is very mindful of her alcohol intake, saying she notices her stomach is flatter by keeping drinking to a minimum. “What I've noticed as I've gotten older, especially if I drink red wine, but honestly, anything—even just having one drink, I will not sleep that well,” she says. “I will fall asleep quickly, but then I wake up at two or 3 a.m., and I'm up for two hours. And then the next day, I'm irritable, I'm groggy, and I don't want to eat as clean as I would if I hadn't drunk alcohol. What I really want to eat after I drink alcohol is pizza, hamburgers, and french fries, and that is not something that I want to eat because that is not going to help me maintain and look as fit as possible. Maybe once a week, I will have one to two drinks, but really that's it because any more than that, I just don't feel like the best version of myself, and I won't want to work out, and I won't want to eat healthy.”

#3: Intermittent Fasting

Anderson swears by intermittent fasting to keep herself slim and trim. “Intermittent fasting helps you sleep better,” she says. “It boosts your immune system, it helps your metabolism and even helps your brain think better, believe it or not. And it has definitely helped me maintain a healthy weight. I only eat between the hours of 11 a.m. and 6 p.m. I try to have my last meal by 5:30 p.m. Now, if I'm going out at night, of course, I make exceptions. I'll probably go out to dinner maybe one to two nights a week, and on those nights, I will just eat later. But then what I do to sort of maintain the intermittent fasting is instead of waking up the next day and eating at 11, I will wait until 12.30 or one to have my first meal.”

#4: Hot Yoga

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.Shutterstock

Anderson loves the physical and mental benefits of Bikram yoga sessions. “I'm honestly addicted to it because it makes me feel so good,” she says. “It keeps me toned. I think it also helps me maintain my weight because it's 105 degrees for 90 minutes, and you literally sweat like crazy. Honestly, you look like you just stepped out of the shower when you're done with this yoga class. That is how much you sweat, but it's detoxifying. It rejuvenates every single cell of your body… It is healing; I feel like a million bucks when I walk out of there. It not only helps me stay toned and fit, but it also helps me mentally. Recently, I just moved, so I wasn't able to do it for a couple of days. And I honestly felt my anxiety start to rise, and I started to feel a little bit down and depressed. And then I was able to practice yoga this morning, and oh my gosh, you guys, I feel 10 million times better.”

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

#5: Eating Clean

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Anderson says eating a clean, healthy diet is her number one tip for looking and feeling your best. “If you just eat clean and you only exercise two to three times a week, you'll be able to maintain weight and just be healthy and fit,” she says.”When I was in my late twenties and early thirties, I only worked out maybe two or three times a week, but I was really disciplined about what I ate. I honestly think what you eat and put in your mouth is like 80% of the reason you are the size that you are.”

Typical Diet

Various Paleo diet products on wooden table, top view.Shutterstock

Anderson follows a paleo-ish diet and always starts her day with a big glass of water. “I eat a lot of salads, I eat a lot of proteins like chicken, like fish, like nuts,” she says. “And I think as we age too, it's very important that you get enough protein. If you're not getting enough protein, then your hair will start to fall out. You won't build muscle as much. I also eat a lot of eggs. I eat a lot of fruit. I eat a lot of salads,” Heather says.

Breakfast and Lunch

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For breakfast, I'll have eggs with some gluten-free toast with almond butter on it or even peanut butter. For lunch, I'll have a tossed green salad with either chicken salad or tuna salad on top of it.

RELATED:Top 10 Foods Every Man Should Eat Every Day to Build “Dense” Muscle

Dinner

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For dinner, I will have fish or chicken with broccoli or a salad or a vegetable. Yes, I will have bread every once in a while, and yes, I will have dessert, maybe, like every day. I'll have one thing that's sweet, just like a little something, because that is my vice.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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 Transformation

Laurence’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 Nutrition

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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 Lean

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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 Weight

A fit asian man does a set of lying dumbbell tricep extensions. Working out Triceps and arms at the gym.Shutterstock

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 Time

Mature athlete using rowing machine while working out in a gym.Shutterstock

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 Recovery

Top view of single handsome grey-haired middle aged man wearing pajamas peacefully sleeping alone in bed at night at home, empty pillow and free space next to himShutterstock

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 50

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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.

Martin Balcaitis
Copyright Martin Balcaitis

If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

The Wake-Up Call

Martin Balcaitis

Copyright Martin Balcaitis

"I feel like I've always been trying to lose weight!" Martin tells Body Network. "But now that I'm in my mid-40s, I know that it isn't so much about the number on the scale, but my overall health for longevity – that was my real motivator this time around."

The Crucial Discovery

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Standing at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Transformation

Martin Balcaitis

Copyright Martin Balcaitis

The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

A New Approach to Food

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Unlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

A Day of Measured Eating

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Martin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"

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

The Workout Strategy

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Time management proved to be another crucial lesson. "Time can always get the best of us so I make sure to workout in the morning," Martin explains. "I make too many excuses to not go to the gym after work." His dedication has paid off: "I can actually see some abs poking through now!"

Dealing with Setbacks

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Martin maintains a realistic approach to challenges. "Sometimes the motivation just isn't there and you have to tell yourself that it's a marathon, not a sprint," he reflects. "Don't beat yourself up if you skip a workout or can't go the distance you wanted to."

The Power of Accountability

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Making the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"

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

A Science-Based Approach

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Martin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

The Path to Success

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For those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Maintaining Momentum

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His approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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YouTube health influencer Angie (HotandFlashy) is your go-to when it comes to fitness, diet, and wellness for women in their 50s and older. Angie has first-hand experience with the specific diet and lifestyle changes needed to adapt to menopause and other factors that might make weight loss more difficult. Angie knows women have different needs when it comes to nutrition and hormones—and she’s figured out exactly what works for her. Here’s how Angie got into the best shape of her life at 50 with the specific foods and workouts.


Healthy Fats

Angie enjoys healthy fats, and avoids red meat. “So the main things that I do to keep my cholesterol in check is that number one, I've cut out saturated fats for my diet,” she says. “I swapped over from bad fats to good fats so I have more olive oil in my diet, more like avocados, more fish.”

Home Cooking

Happy mature middle-aged couple cooking vegetable vegetarian salad together in the kitchen, helping in preparation of food meal. Family moments, domestic homemade foodShutterstock

Angie tries to cook as much as possible at home. “I've also switched from a lot of processed foods to cooking a lot more at home, making my own food and also trying to stay more into the brown foods and less into the white foods,” she says. “So if I'm doing rice, I'll do brown rice or wild rice. If I'm doing pasta, I'll do wheat pasta. If I'm doing bread, it will have wheat or grains in it.”

No Keto or Fasting

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

Angie doesn’t follow any particular food or diet system. “I don't really do any of the popular eating plans or diets,” she says. “I don't do keto, I don't do intermittent fasting, I don't do any of that stuff. I'm more of a moderation kind of person.”

Food For Fuel

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

Angie treats food as fuel. “I can tell you upfront that I am super boring,” she says. “I have a very utilitarian relationship with food, so I don't think of food so much as pleasure or comfort or anything like that. I mainly think of it as fuel and ways to help my body work better because as I get older, I do want to be fit.”

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Active Lifestyle

Happy couple enjoy outdoor leisure activity together carrying and using a bike and laughing a lot. Love and friendship with mature man and woman in youthful lifestyle. Concept of joyful and excitementShutterstock

Angie stays very active. “I still paddleboard, I still bike ride, I still do massive gardening,” she says. “If my kids want me to do whatever with them, I want to just be able to be like, yep, let's go do it, and away we go. So I don't want my body to be a hindrance to that, and so I've worked really hard over the last 35 years to make that happen, and I'm 58, and I am doing pretty well for myself.”

Same Breakfast and Lunch

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

Angie simplifies her diet through repetition. “I eat the same thing for breakfast every day. I eat the same thing for lunch every day,” she says. “I get my variety in my dinner. That's enough variety for me. That's enough meal planning for one day for me, and so it keeps it easy, it keeps it simple.”

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

Cereal For Breakfast

Breakfast Bran Flakes with grapes and bananasShutterstock

Angie starts her day with black tea and collagen peptides. “I eat a bowl of cereal, so I eat these Nature's Path cereals, either the Heritage Flakes or the Multigrain Flakes. The cereal isn't just the cereal, though—I dump the whole box of it into a big bowl when I open a new box, and I add in raw almonds, raw pumpkin seeds, raw sunflower seeds, and also a bag of peanut butter granola. And something new this year is that I switched over to oat milk. I was doing almond milk or skim milk before. I just like oat milk a lot better, so I put that in my cereal, and I also put it in my tea.”

Orange Juice and Supplements

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

Angie enjoys a glass of orange juice when taking her supplements. “I also have a small glass of OJ with the supplements that I take in the morning. I take about five supplements in the morning. I take about another five in the afternoon, and I have a small glass of vitamin D, and orange juice along with all of my supplements.”

Whole Body Workouts

Mature woman stretching her body.Shutterstock

Angie prefers whole-body workouts. “Sometimes I just want to do like 20 minutes of cardio, but my workout routines that I do are generally an hour long,” she says. ‘It's a full-body workout. It includes cardio as well as weight training, and they will also have some things like balance, abs, and some stretching. So it's like a complete total body workout, giving you everything that you need in one hour. I like it short, and I like it compact.”

Outdoorsy Activities

Mature African American Couple On Cycle Ride In CountrysideShutterstock

Angie loves any kind of exercise that gets her outside, like taking her dogs for walks. “I used to bike ride. Of course, it's winter. I don't really do that so much, and that's why I want the Peloton, so I can bike ride in the winter,” she says. “I'm a big gardener. When I garden, I have an acre of land. It's a workout, heavy lifting, and all that kind of stuff.”

RELATED:8 Signs You Are Actually Losing Weight

Salad For Lunch

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

Angie enjoys a protein-packed salad for lunch. “The lettuce part of it is usually a mixture of romaine and baby kale, and I put in whatever fresh vegetables I have. If I have tomatoes, I'll put those in. If I have English peas, I'll put those in. Then I'll usually put in some kind of a legume, either a big white bean, a small white bean, a chickpea, or lentils, and then I also put in a bunch of nuts and seeds.”

Salmon Salad

Fresh,Lemons,In,A,Wooden,Container,box,citrus,fruitShutterstock

Angie makes her own lemon tahini salad dressing for lunch. “If I have avocado, I always try to put avocado in it,” she says. “And then for my protein, I'll put in a scoop of my salmon salad. I buy canned salmon. I whip up a little salmon salad that has pickles in it. I make it with yogurt. It generally has a lot of curry in it, some cumin, some seaweed flakes, and some sesame seeds. I also have a slice of toast or two.”

Healthy Snacks

Hand that pours chinese green tea from glass kettle to smal cupShutterstock

Angie has a small snack to tide her over for dinner in the mid-afternoon. “I generally get hungry around 4, 4.30. I'll have a cup of green tea and I also have an apple or a handful of raspberries,” she says. “Sometimes I'll have some yogurt with some granola on it and some blueberries if I'm feeling really hungry. It's so important to get antioxidants into your diet and the best way to get antioxidants into your skin is to ingest them.”

RELATED:2 Secrets To Getting In Shape Fast Over 50

Salmon and Chicken

Raw,Salmon,Fillets,Pepper,Salt,Dill,Lemon,And,Rosemary,fishShutterstock

Angie doesn’t eat beef or pork. “So what I eat for dinner will either be fish or poultry or something vegetarian or something vegan. I'll have salmon for dinner a lot. I'll make myself a chicken dish. I've been eating a curry chicken with cauliflower for the last couple of nights. I made a big batch of that on Sunday night, and that has lasted me.”

Red or White Wine

Angie enjoys the occasional glass of wine. “I'll have a glass of red wine or a glass of white wine, maybe a couple of nights a week,” she says. “That's about it. But I don't feel deprived. If there's something going on where the kids are coming over and we're having pizza, I'm perfectly fine eating pizza.”

Hormone-Replacement Therapy

Angie says menopause makes fat-burning more difficult, but HRT helps. “I thought I should just mention hormones because I am 58 and postmenopausal,” she says. “I'm on HRT. I have to say I've been off of it. I've been on it. It is definitely easier to maintain your weight and to maintain your fitness level when you're on HRT. When you are just living with a lack of estrogen, it's hard. It's hard to maintain your weight. It's hard to develop any muscle mass. It just makes it difficult. It can be done, and it all still has to do with diet and exercise.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Evidence-Based

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

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

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

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Evidence-Based

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

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

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

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

Shutterstock

There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

Shutterstock

Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.