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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.

Leah Groth
By Leah GrothJul 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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dominiquesachse/Instagram
Leah Groth
By Leah GrothJul 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

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

Close-up Of Pen With Meal Plan FormShutterstock

“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”

Organic Whole Wheat White Bread Cut into SlicesShutterstock

“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

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

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

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentShutterstock

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

Courier delivery food service at home. Man courier delivered the order no name bag with food.Shutterstock

“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

Hard-boiled eggShutterstock

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

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

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

Raw Turkey breast fillets minced meat on black plate ready to cookShutterstock

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

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

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

Boiled quinoa in white bowl on brown wooden tableShutterstock

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.

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Fitness & Workouts

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

Liz_Hilliard3
Liz Hilliard
Liz Hilliard
By Liz HilliardJun 03, 2024
Liz Hilliard
Author, Motivational Speaker, Podcast Co-host, Founder & CEO of Hilliard Studio Method (HSM)
Liz Hilliard is an author, motivational speaker, and Founder & CEO of <a href="https://hilliardstudiomethod.com/">Hilliard Studio Method (HSM)</a>
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✓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

Keto,Diet,Food,salmon,egg, avocado, dietShutterstock

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

Senior couple exercise stretching resistance band at home, health care and active seniors conceptShutterstock

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

Mature Couple On Autumn Walk With LabradorShutterstock

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

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

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.
Fitness & Workouts

I Got in the Best Shape of My Life at 50 With Just 5 Simple Habits

HeatherAnderson10
Copyright Heather Anderson/YouTube
Ferozan Mast
By Ferozan MastSep 01, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

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

Caesar salad with chicken and greens on white backgroundShutterstock

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

Delicious portion of fresh salmon fillet with aromatic herbs, spices and vegetables - healthy food, diet or cooking conceptShutterstock

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.

Fitness & Workouts

I Sculpted My Best Body Ever in My 50s With This Surprising 5-Step Plan That Actually Works

Laurence_Codd_Fit_and_50_7
Copyright Fit and 50/Facebook
Alek Korab
By Alek KorabSep 09, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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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

Fried salmon steak with cooked green asparagus, cherry tomatoes and lemon slices served on white plate on wooden tableShutterstock

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

Happy senior man having fun cooking at home - Elderly person preparing health lunch in modern kitchen - Retired lifestyle time and food nutrition conceptShutterstock

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

Photo of excited cheerful granddad toothy smile hands hold lift dumbbells isolated on yellow color backgroundShutterstock

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.

Fitness & Workouts

3 Best Tips to Get Back in Shape After 50

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Live Anabolic/YouTube/Shutterstock
Leah Groth
By Leah GrothAug 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you in your fifties and struggling to get back into shape? Gary Walker is an over 50 “muscle building expert” and one of the founders of Live Anabolic. In one of his viral videos he reveals “3 of the best tips for getting back in shape after 50.”

It Is Possible, He Says

“I want you to know that it is possible to get in shape at 50 years old. It doesn’t matter if you have been in shape in the past or not,” he explains in the accompanying post.

First, Focus on Your Mindset

Mature woman workout before fitness training session at home.Shutterstock

The first thing you want to focus on is your mindset, says Walker. “To get in shape over 50, you need to have a realistic mindset. If you’ve been out of shape for the past 10 or more years, it is going to take more than just 8-12 weeks for great results. You want to at least get started and make gradual progress to get back in shape at 50 years old,” he says.

Next, Make Specific Goals

Achieve goal. Mature caucasian male athlete runner sportsman jogging running, feeling free in the morning. Active lifestyle.Shutterstock

Next, make specific goals for what you want to get out of it. “Do you want to build muscle? Or is your main goal to just focus on getting into shape after 50? Be clear about what your goals are, and once you’re clear on what they are, put a plan in place and focus on it. This is how to get back in shape at 50. Have a positive mindset and believe in yourself to get back in shape after 50,” he says.

Tip 1: Establish Better Eating Habits

Fillet of Salmon.Shutterstock

The first tip for how to get back in shape at 50 years old is to establish better eating habits. “That is the key, regardless of your age for getting into shape after 50. When starting out, your metabolism is probably slower and you might have less muscle mass,” he says.

Nutrition Is Key

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

“With your nutrition, you want to make sure you are getting good quality micro-nutrients, vitamins, and minerals. But also make sure that you are not eating carbs every single day. I am not saying don’t eat carbs. I am saying just not to eat them every single day for help in getting in shape over 50,” he says.

Eat Complex Carbs on Strength Training Days

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

Complex carbs “are great to have on days you do strength training,” he says. “This will help you in getting back in shape after 50.”

RELATED: I Lost 120 Pounds, and These 5 Major Habits Help Me to Stay in the Best Shape of My Life

On Other Days, Opt for Fibrous Carbs

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“Now if you have an off day, then get all of your carbs from your fibrous carbs,” he recommends. “Fibrous carbs should be an everyday carb, and combine them with essential fats. The only thing you will be cycling is the carbs. This will help for how to get back in shape after 50. That is the first tip for how to get back in shape at 50. Getting into shape after 50 can be easy, just focus on your goals and making progress.”

Tip 2: Prioritize Sleep

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Tip number two is “very important and easily overlooked,” he says. “You need to prioritize sleep. You need to get 7-9 hours of sleep every night. It is very important, especially as we get older.”

Sleep Is Great for Growth Hormones and Appetite Control

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“Sleep helps you recover and releases those growth hormones, which will help with getting back in shape at 50 years old. It is also great for appetite control,” he says.

RELATED: Top 11 Best Breakfast Foods You Should Eat Every Day to Lose Weight

Tip 3: Do Resistance Training

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“The last tip for how to get in shape at 50 is to follow a resistance training plan that is built around compound lifts,” he says. “Compound lifts give you a bigger bang for your buck. It also very important to make sure that you focus on your form when doing the compound exercises for how to get in shape at 50.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

I'm 45 and Lost 60 Pounds

Martin Balcaitis
Copyright Martin Balcaitis
Christopher Roback
By Christopher RobackFeb 24, 2025
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

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.

Nutrition & Diet

5 Natural Ozempic Alternatives That Torch Fat

Dr. Benjamin Bikman Ben Bikman PhD
Copyright Ben Bikman PhD/YouTube
Christopher Roback
By Christopher RobackMar 27, 2025
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.

Struggling with stubborn fat that just won't budge? Before turning to expensive GLP-1 medications like Ozempic, you might want to consider natural alternatives. Dr. Benjamin Bikman, a prominent metabolic scientist and professor at Brigham Young University, has uncovered powerful natural methods to boost your body's own GLP-1 production—the same hormone targeted by popular weight loss drugs. With a Ph.D. in bioenergetics and extensive research on metabolic disorders including obesity and diabetes, Dr. Bikman offers science-backed strategies that could help you burn fat without the concerning side effects of medications. Discover these five natural fat-torching alternatives and take control of your metabolism today.

What's This GLP-1 Thing Anyway?

GLP-1 (glucagon-like peptide 1) is a gut hormone released by the small intestine when you eat, Dr. Bikman explains. This remarkable hormone plays several crucial roles in fat burning and weight management.

"One of the primary functions of GLP-1 is the ability to inhibit glucagon secretion," Dr. Bikman notes in his video. By suppressing glucagon (insulin's opposite), GLP-1 helps lower glucose production in the liver and stabilizes blood sugar—a key factor in fat metabolism.

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

How It Helps You Eat Less

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Another fat-fighting benefit is that GLP-1 delays stomach emptying. "By slowing down how quickly food is leaving the stomach, GLP-1 can prolong a feeling of fullness, reducing overall food intake," says Dr. Bikman. This natural appetite control helps you eat less without constant hunger.

Perhaps most importantly, Dr. Bikman points out that GLP-1 "activates satiety centers in the brain, directly acting on the hypothalamus to promote satiety, further reducing hunger and reducing the risk of overeating." This brain-gut connection is why GLP-1 has become such a target for weight loss interventions.

Why Some People Always Feel Hungry

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Research shows that obese individuals often have impaired GLP-1 responses. Dr. Bikman cites a study by Ranganath and colleagues demonstrating that "post-meal GLP-1 secretion in response to carbohydrate consumption was significantly down in individuals with obesity compared to those who are lean."

This difference is substantial. "When the groups ate carbohydrate, the lean group had a GLP-1 response that was about three to four times higher than that seen in the obese group," Dr. Bikman emphasizes. This reduced satiety signal may explain why some people struggle with portion control and constant hunger.

The Dark Side of Ozempic

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While drugs like semaglutide (Ozempic, Wegovy) can increase GLP-1 action, Dr. Bikman warns of concerning side effects. "The use of semaglutide resulted in 40% of the weight lost coming from fat-free mass, or lean mass," he cautions. This loss of muscle and bone can be difficult to recover from, especially with age.

RELATED:20 Possible Ozempic Side Effects

Mental Health Risks You Should Know

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Mental health impacts represent another serious concern. Research shows "the risk of depression goes up almost 200%, and the risk of suicidal behavior and anxiety goes up by a little over 100%," according to Dr. Bikman.

When the Medication Stops Working

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Furthermore, patients often experience a return of sweet cravings after about two years, with studies showing that "at about two years, it had returned totally to normal." This coincides with when 70% of people discontinue the medication.

These concerns make natural approaches to boosting GLP-1 particularly appealing for sustainable fat loss. Read on to learn five natural alternatives to Ozempic that boost fat burning.

1. Yerba Mate: Your New Morning Drink

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Dr. Bikman's own laboratory research demonstrates that yerba mate tea significantly increases GLP-1 levels. "It was an increase of about 40 to 50 percent," he reports.

The magic behind yerba mate's effectiveness lies in its compounds. "Ferulic acid alone had a modest effect on stimulating GLP-1 from the L-cells, but that its microbial metabolite, dihydroferulic acid, increased GLP-1 significantly," Dr. Bikman explains. When this metabolite was tested directly, it increased GLP-1 "three or four times."

Bonus: It Fights Sweet Cravings Too

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Beyond GLP-1 stimulation, yerba mate contains bitter compounds that further promote satiety and reduce sweet cravings, offering a "one-two punch" for fat loss.

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

2. Allulose: The Sweet Secret

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This rare sugar provides sweetness without the metabolic downsides of regular sugar. Dr. Bikman's research found "a significant increase in GLP-1 levels with allulose consumption. And in fact, it was quite a rapid effect."

Satisfy Your Sweet Tooth Without Guilt

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Unlike traditional sugars, "allulose does not spike blood glucose or insulin, but instead actually acts in a way to really promote some appetite suppression," Dr. Bikman explains. This makes it an ideal alternative to sugar for those trying to lose fat while satisfying sweet cravings.

Blood Sugar Benefits Too

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Allulose's ability to boost GLP-1 also helps regulate blood glucose by inhibiting glucagon, making it particularly beneficial for metabolic health beyond just weight management.

RELATED:20 Things to Avoid While on Ozempic

3. Low-Carb Eating: A Simple Switch

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Research demonstrates that a low-carb approach naturally enhances GLP-1 production. Dr. Bikman cites a study by Hall and colleagues showing that "those that were adhering to the low-carb diet had a significantly higher GLP-1 level" even in a fasted state.

Three Times More Satiety Power

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Even more impressive, "the low-carbohydrate meal elicited an increase in GLP-1 that was about three or four times higher than the same number of calories, but that found in the low-fat meal," Dr. Bikman reports.

Based on this evidence, he recommends we "control the carbs while prioritizing protein and not fearing fat" to naturally enhance GLP-1 production and facilitate fat burning.

4. Collagen: Not Just For Skin

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While most people take collagen for skin and joint health, it offers significant metabolic benefits as well. "Collagen peptides have also been shown to increase GLP-1 secretion," says Dr. Bikman.

Double Benefit You Didn't Know About

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In animal studies, researchers found that collagen peptides "increased blood glucose metabolism and blood glucose control and improved insulin sensitivity," benefits that appear to be mediated through increased GLP-1 production.

This finding suggests collagen supplementation provides dual benefits for both tissue health and fat burning through enhanced GLP-1 signaling, making it "one of the unappreciated aspects of collagen."

5. Better Sleep: The Easiest Fix

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Sleep quality significantly impacts GLP-1 function and fat metabolism. "Poor sleep has been associated with impaired GLP-1 responses and impaired hunger," Dr. Bikman warns.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

Break The Late-Night Snacking Cycle

Woman eating snacks in night next to the opened fridge.What Happens to Your Body When You Stop Eating SnacksShutterstock

The mechanism is clear: "A bad night of sleep actually blunts your GLP-1 levels, which can result in a reduced satiety signal, in other words, greater hunger." This increased hunger leads to more snacking and cravings, potentially creating a vicious cycle of poor eating and disrupted sleep.

By prioritizing quality sleep, you can maintain optimal GLP-1 levels and support your body's natural fat-burning processes without additional interventions.

The Natural Approach Wins Long-Term

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While GLP-1 medications like Ozempic can be effective for weight loss, Dr. Bikman emphasizes that natural alternatives offer "a safer, yes, more subtle, but more sustainable strategy for maintaining metabolic health and helping GLP-1 work for you."

Your Action Plan Starts Now

Young woman drinking traditional Argentinian yerba mate at the beach.

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By incorporating yerba mate, allulose, a low-carbohydrate diet, collagen peptides, and quality sleep into your routine, you can naturally enhance your body's GLP-1 production. These five strategies provide practical, science-backed alternatives to expensive medications for those seeking sustainable fat loss without concerning side effects.

As Dr. Bikman concludes, these natural methods offer hope especially for those who "may be getting a blunted GLP-1 response to what they're eating," helping them regain control over appetite, metabolism, and ultimately, their weight. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

He Dropped 135 Pounds 10 Easy Hacks

Alex Solomin
I Lost 135 Pounds by Eating More and Walking
Copyright Alex Solomin/YouTube
Christopher Roback
By Christopher RobackMar 27, 2025
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.

Have you ever felt frustrated watching the scale refuse to budge despite your best efforts? You're not alone. Alex Solomin, a Weight Loss & Fitness Coach with 173K YouTube subscribers, struggled for years before finally discovering what actually works. After making countless mistakes that stretched his weight loss journey to over four years, he finally cracked the code that helped him shed 135 pounds and keep it off. These are the exact strategies Alex still uses daily to manage his appetite and maintain his results. Had he known these simple hacks earlier, he could have reached his goals in half the time. Here are the game-changing tips that transformed his body and can do the same for you.

1. Prioritize Protein for Lasting Fullness

Protein is your secret weapon for weight loss. "Protein is the most satiating macronutrient, which means that if you eat more protein, you're going to be much more fuller for a much longer period of time," Alex explains in his video. When hunger management is your biggest challenge, protein makes the entire process significantly easier.

But not all protein is created equal. "When you're looking at salmon, for example, salmon is absolutely healthy. It's great. However, it's very high in calories because it's high in fat," Alex warns. Be mindful of fat content when selecting protein sources - choose 96-4% ground beef instead of 80-20% to save significant calories while eating the same amount of food.

2. Always Chew Your Protein Instead of Drinking It

While protein shakes are convenient, solid protein keeps you fuller much longer. "If you're trying to pick a protein shake and you have an option between a protein shake and a chicken breast, the chicken breast is a lot better choice because you have to chew it," Alex recommends. "It will digest over a longer period of time. And in that same regard, it's going to keep you fuller for a much longer period of time."

Processed protein digests faster because it's already partially broken down. Whole protein sources require more digestion time, keeping hunger at bay much longer.

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

3. Replace Empty Carbs With Volume-Packed Fruits and Vegetables

" Carbs to me are the easiest food to overconsume calories on," Alex admits. Potato chips, sweets, cookies, and ice cream seem designed to make us overeat without realizing it.

The solution? "I would highly recommend to get most or all of your carbs from fruits and vegetables," Alex suggests. "The biggest reason why you want to choose fruits and vegetables is because of volume eating." The fiber in fruits and vegetables not only keeps you fuller longer but makes it nearly impossible to overconsume calories.

"I can blink and have 500 calories in a little bit of ice cream or cookies. Whereas if I told myself, or I still tell myself to this day that most of my carbs will be coming from fruits and vegetables... I end up getting filled up much quicker and not going over my calories quite as easily," Alex shares.

4. Push Dinner Closer to Bedtime to Eliminate Night Cravings

One of Alex's most unconventional yet effective tips tackles the notorious late-night eating window. "Maybe my dinner ends at 6 PM and I go to sleep at 11 PM. That's five hours of time. That's a five-hour window of opportunity to get hungry and start snacking," he explains.

The hack? "Have your dinner a bit closer to bedtime and don't be scared of having dinner after 7 PM after 8 PM," Alex advises. This simple timing adjustment can cut your snacking window in half, dramatically reducing opportunities for mindless eating.

5. Make Your Final Meal a Protein-Packed Salad

For maximum effectiveness against late-night cravings, combine the dinner timing hack with strategic meal composition. "Make your dinner a giant salad, make it a giant salad with protein," Alex recommends. "This giant salad is going to be very, very voluminous. It's going to be filled with tons of volume of food, is going to be filled with a lot of fiber as well as slow digesting protein."

This powerful combination "will help you almost eliminate late night cravings," according to Alex. Just watch out for high-calorie dressings that can double your meal's calories.

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

6. Switch to Zero-Calorie Sauces and Seasonings

Condiments can silently sabotage your progress. "When you're not mindful of your sauces, your dips, your seasonings, your oils, and you apply them into your current nutrition, you will effectively make weight loss more difficult because you will be filling up your nutrition with calories that do not fill you up," Alex warns.

Look for sugar-free, fat-free, or low-calorie alternatives. "There's G-Hugues. There's also Heinz sugar-free ketchup. There's balsamic vinegar. There is also zero calorie dressings and sauces," Alex suggests. These can save hundreds of calories while making healthy food taste better.

7. Stock Up on Dry Seasonings for Flavor Variety

Eating the same foods repeatedly can lead to diet fatigue and eventual abandonment. Alex's solution? "Stock up on as many different kinds of dry seasonings as possible," he advises. Brands like McCormick and Mrs. Dash offer zero-calorie options that can completely transform basic foods.

"You can make your eggs taste different. You can make your chicken taste different. And it will just make your regular food, again, taste a lot better," Alex explains. This simple hack keeps your taste buds entertained without adding calories.

8. Bring Your Own Food to Work Every Day

This overlooked habit might be the most powerful of all. "I can't even describe to you how important this is and how often overlooked this simple habit is," Alex emphasizes. "If you make it a goal to leave your house and just bring food with you and make it a goal to only eat the food that you bring with you at work, you will lose weight a lot easier."

Without prepared food, you'll likely resort to cafeteria meals, vending machines, drive-throughs, or restaurant meals - all giving you less control over ingredients and calories. Bringing your food creates "an immense powerful feeling of control that you want to maintain as often and as much as possible throughout your weight loss journey."

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

9. Choose Smart, Long-Lasting Snacks

Mindless snacking while watching TV can easily add 800-1000 unplanned calories to your day. Alex's solution? "Choose sugar-free snacks such as sugar-free jello, sugar-free pudding, sugar-free hard candy."

Hard candy is particularly effective because it lasts much longer than chewable options. "Hard candy tastes pretty good, but also you eat it for a long time," Alex explains. "Some hard candy, you will probably eat that piece of hard candy for a few minutes at minimum," compared to chewable candy that's gone in seconds.

10. Never Skip Meals

Counterintuitively, skipping meals often leads to weight gain, not loss. "One of the biggest reasons why people tend to have cravings is because they don't eat that much throughout the day," Alex observes. "They skip meals, especially at work, and they essentially starve themselves up until the time that they get home. And once they get home, anything goes."

While skipping meals seems logical for weight loss, the reality is different. "What's actually going to happen is you will starve yourself for the first three quarters of the day. In the last quarter of the day, you'll come home, you'll binge eat," Alex warns. Aim for at least 2-3 meals daily to keep your system consistently processing food.

11. Stay Constantly Hydrated

Liquids are a simple yet effective tool for managing hunger. "What you should also be doing throughout the day is having a decent amount of liquids. This could be water. This could be seasoned flavored water. This could be coffee. This could be tea. If you want diet soda," Alex recommends, noting his personal preference for Coke Zero.

Keeping liquid in your system throughout the day provides hydration while helping you feel fuller, making weight loss slightly easier over time.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

12. Increase Your Daily Movement (NEAT)

Exercise isn't the only way to burn calories. Non-exercise activity thermogenesis (NEAT) includes all physical movement outside formal workouts. "NEAT plays a very, very vital role in your entire daily or weekly caloric expenditure, much more than people really realize," Alex explains.

Simple activities like cleaning your house, doing laundry, walking to the supermarket, or taking a quick 10-minute walk burn significant calories without requiring extra gym time. "Focus on NEAT, clean the house, do your laundry, clean out your garage, clean out your closet, go for a short 10-minute walk. And that will be extremely beneficial," Alex advises.

13. Make Outdoor Walking a Daily Non-Negotiable

Building on the NEAT principle, Alex recommends making it "a goal to at minimum every single day to make it a habit to walk outside the house." The psychology behind this is powerful - once you step outside, you're unlikely to immediately turn back.

"You will likely spend at least 10, 15, 30 minutes going for a walk, which will burn calories. And if you do this habit every single day, it will burn calories continuously, which will increase your caloric expenditure throughout the week," Alex explains.

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

14. Pause Before Snacking to Break Mindless Eating

Our final hack targets the psychology of cravings. "If you're about to reach for a snack that you feel you want to eat, I would just say pause for like 10, 15, 20 seconds and ask yourself, do I really want to eat this food?" Alex suggests.

This brief pause reveals that most cravings aren't genuine hunger but rather boredom or stress. "Chances are, you're probably just trying to grab this because it's same pattern you've done over however many years. And if you just pause for a little bit, you will find that you're not really hungry," Alex explains. This simple mental reset can prevent hundreds of unnecessary calories.

These 14 strategies helped me drop 135 pounds and still help me maintain my weight today. I'm convinced that applying even a few of these tips will make your weight loss journey dramatically easier and more successful than mine was. Which one will you try first? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fat Loss Coach Reveals 9 Tips for Sustainable Weight Loss

Tara Gidus Collingwood dietdivatara
Copyright dietdivatara/Instagram
Leah Suzanne
By Leah SuzanneMar 27, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Expert-Recommended

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

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

Pay Attention to Portion Size

Mexican Rice Bowls Meal Prep on Wood Countertop, portion size

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

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

Prioritize Sleep

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

Eat Whole Foods

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

Don’t Drink Your Calories

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

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

Exercise Daily

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

Strength Train

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

Keep Track of Your Progress

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

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Eat Throughout the Day

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

Manage Stress

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

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