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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.

Fat Loss Coach Reveals the 10 Simple Foods She Eats to Stay Strong and Lean at 61

One expert reveals the “staple” foods that keep her lean.

Leah Groth
By Leah GrothNov 23, 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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Karen_Trasatti1
Copyright fitnutfitness/Instagram
Leah Groth
By Leah GrothNov 23, 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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Nutrition & Diet

Do you want to lose weight but aren’t sure what to eat? You don’t have to go on a diet if you make sure to eat healthy food. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new social media post she reveals the 10 foods she eats on repeat to stay strong and lean in her 60s. “These are my staple foods that keep me on track without ever needing to go on a diet,” she writes in the Instagram caption.

Greek Yogurt

Spoon with thermostat yogurt in a girl's handShutterstock

The first food on her list is Greek yogurt. Not only is the dairy product filling, but it boasts many health benefits and can be used in a variety of ways. “A versatile protein powerhouse perfect for smoothies, overnight oats, and dips, with 15g of protein per 90 calories,” she writes in the post.

Berries

Healthy Greek yogurt bowl with fresh berryShutterstock

What pairs well with yogurt? Berries. Not only are they rich in antioxidants, but they boast other benefits, according to Karen. “Delicious and packed with fiber, just one cup has 78 calories and 10g of fiber,” she says.

Chocolate

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

Yes, you read that right. Chocolate is one of Karen's go-to healthy foods. “I indulge sensibly with individual portions of high-quality chocolate to keep cravings at bay, around 50 calories per piece,” she says in the post.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Ground Turkey

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

Swap out ground beef for ground turkey if you want to lose weight. “Lean and protein-rich, great for salads or wraps with 31g of protein per 4oz serving,” Karen says. It is also amazing to add to meat sauces or even a stir fry.

Pre-Cooked Chicken Strips

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

Always keep pre-cooked chicken strips on hand, according to Karen. “Convenient and protein-packed for quick meals, with 160 calories and 34g of protein per 4oz,” she says. If you have time, you can prep the meals yourself.

Cottage Cheese

Natural cottage cheese. Natural dairy products.Shutterstock

Another dairy product to stock up on? Cottage cheese, Karen says. “Versatile and protein-rich, perfect for salads, soups, and sauces with 11g of protein per serving,” she writes.

Canned Albacore Tuna

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Another convenient protein? Canned Albacore Tuna. “A protein powerhouse,” writes Karen. “Mix it in salads, wrap it up in a wrap.” What makes it so great? It is super high in protein, approximately 31g of protein per 4oz, she reveals.

Oats

Rolled oats (oatmeal flakes) in a glass jar with hand holding a wooden spoon. Top table view. Organic healthy cereal food for breakfast. Selective focus.Shutterstock

A great breakfast food that will keep you satiated for hours is oats. “A filling breakfast option with 5g of fiber,” she says. She adds that oats are “especially satisfying when paired with berries and Greek yogurt.”

RELATED:Woman Dropped 30 Pounds in 30 Weeks With Daily Walking and Simple Foods

Bagged Salads

Woodland, CA, USA November 1st 2021 Taylor brands Bagged assorted organic salads kits for sale in a supermarket aisleShutterstock

While at the grocery store, make sure to pick up some bagged salads. Karen claims they are “convenient meal bases,” but you need to beware and “just watch out for high-calorie toppings if you're in a deficit.” Also, consider swapping out high-calorie salad dressing with healthier options.

Shrimp

Raw tiger white shrimp prawn on board with herbs. Dark background. Top view.Shutterstock

Shrimp are Karen’s “favorite protein for its volume and ease of cooking,” she says. The seafood boasts 44g of protein per 6oz serving. Here are her instructions for easy shrimp preparation:

  1. Heat oven to 425°F.
  2. Season shrimp with salt, garlic, red pepper, and a squeeze of lemon.
  3. Bake on a parchment-lined baking sheet for 6-8 minutes.

And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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Nutrition & Diet

7 Foods Coach Eats and 7 She Avoids to Lose 49 Lbs

Ruth Soukup
​Eat More Protein
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight but aren’t sure what foods to eat and which to avoid? Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. “I lost 49 pounds at age 43 without dieting or Ozempic,” she writes. In two posts, she reveals 7 foods she eats “pretty much every day” and 7 she avoids. “I struggled with my weight for YEARS before I finally stopped dieting once and for all, and just focused on balancing my hormones instead. In the process, I lost 49 pounds and have kept it off, without ever counting calories,” she says.

What She Eats: Animal Protein

Animal protein is the first item on her list. “This usually includes bone broth and farm fresh eggs in the morning, chicken at lunch, and either beef, chicken, pork, or fish at dinnertime,” she says.

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

Healthy Fat

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

She also makes sure to eat healthy fat. “This mostly comes from avocado oil, EVOO, and butter, but also full fat dairy—heavy cream, cream cheese, cheese, sour cream, greek yogurt, and cottage cheese,” she says.

Vegetables

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

She eats lots of veggies, too. “Lots of broccoli, cauliflower, spinach, asparagus, bell peppers, onions, garlic, tomatoes, carrots, and Brussels Sprouts. I don’t eat a ton of salad, unless it’s a good Caesar with homemade dressing, which I make every few weeks,” she says.

Fresh Berries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Fruits are also on her shopping list, especially fresh berries. “Mostly strawberries, blueberries, and raspberries,” she writes.

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

Fermented Foods

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, diet​Probiotic Foods: Kefir Greek YogurtShutterstock

“I try to eat at least a little bit of fermented food every day for the probiotics,” she says. “My favorite is kimchi, but I’ll also do fresh sauerkraut or kefir, and I make my own fermented ketchup (scroll down in my feed for the recipe.)”

Starches

Multi,Grain,Sourdough,Bread,With,Flax,Seeds,Cut,On,AShutterstock

Starches are also part of her diet. “I don’t tend to eat a ton of starchy food, but I do love real sourdough bread, and I also sometimes make potatoes or jasmine rice to go with dinner, depending on what we’re having,” she says.

Seasonings

Garlic Cloves and Bulb in vintage wooden bowl.​Prebiotic Foods: GarlicShutterstock

She also invests money in seasoning. “Generally lots of salt, pepper, garlic & onion powder, fresh herbs and hot sauce,” she writes. One of her favorites? The Green Dragon sauce from Trader Joes.

She Doesn’t Eat: Vegetable Oil

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

In another post, she reveals what she eliminated from her diet. “Vegetable oil or any other highly processed seed oils, as well as Crisco and margarine,” she writes. “These are all so toxic and highly inflammatory! I also tend to avoid any processed foods that contain these oils. Instead, I cook with butter, avocado oil, and olive oil.”

Sugar

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

She also stays away from sugar. “If I do need to use a sweetener for a recipe, I typically stick to monkfruit or allulose or a blend of those two,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

High Fructose Corn Syrup

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

High fructose corn syrup is another no-no. “Another highly toxic and inflammatory ingredient I try to avoid that is sadly way too common in so many processed foods,” she writes

Packaged Side Dishes

American creamy macaroni and cheese pasta mac & Cheese

Shutterstock

Ruth also recommends avoiding packaged side dishes, “such as mac and cheese, stuffing, rice pilaf blends, scalloped potatoes, hamburger helper, etc.” These are highly processed foods.

Breakfast Cereal

multicolored cereals in a white bowl on blue backgroundShutterstock

Ruth strongly suggests staying away from breakfast cereal. Most of it is highly processed and contains lots of additives and sugar. If you want to eat cereal, opt for a higher-fiber, lower-sugar option.

Brownie and Cake Mix

Protein Brownie Batter

Brownies and cake mixes are also on her list of things to avoid. If you do enjoy baking, try cooking from scratch using healthier flours and sweeteners, which will result in a less processed and more nutritious product.

Fruit Juice

Close up of teenage woman drinking juice while looking through a window.​5. Fruit JuiceShutterstock

According to Ruth, fruit juice may sound nutritious, but you should stay away. ”Except for Clamato, which we use for Bloody Marys on the weekend! The rest of it is just pure sugar,” 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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Coach Reveals 7 Foods She Eats and 7 She Avoids to Lose 49 Pounds at 43

Ruth Soukup
​Eat More Protein
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothMar 12, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Do you want to lose weight but aren’t sure what foods to eat and which to avoid? Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. “I lost 49 pounds at age 43 without dieting or Ozempic,” she writes. In two posts, she reveals 7 foods she eats “pretty much every day” and 7 she avoids. “I struggled with my weight for YEARS before I finally stopped dieting once and for all, and just focused on balancing my hormones instead. In the process, I lost 49 pounds and have kept it off, without ever counting calories,” she says.

What She Eats: Animal Protein

chicken nest with eggs. A woman's hand takes the eggs from the nest. The hen laid the eggs. farmer collects eggs​EggsShutterstock

Animal protein is the first item on her list. “This usually includes bone broth and farm fresh eggs in the morning, chicken at lunch, and either beef, chicken, pork, or fish at dinnertime,” she says.

Healthy Fat

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

She also makes sure to eat healthy fat. “This mostly comes from avocado oil, EVOO, and butter, but also full fat dairy—heavy cream, cream cheese, cheese, sour cream, greek yogurt, and cottage cheese,” she says.

Vegetables

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

She eats lots of veggies, too. “Lots of broccoli, cauliflower, spinach, asparagus, bell peppers, onions, garlic, tomatoes, carrots, and Brussels Sprouts. I don’t eat a ton of salad, unless it’s a good Caesar with homemade dressing, which I make every few weeks,” she says.

Fresh Berries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Fruits are also on her shopping list, especially fresh berries. “Mostly strawberries, blueberries, and raspberries,” she writes.

Fermented Foods

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, diet​Probiotic Foods: Kefir Greek YogurtShutterstock

“I try to eat at least a little bit of fermented food every day for the probiotics,” she says. “My favorite is kimchi, but I’ll also do fresh sauerkraut or kefir, and I make my own fermented ketchup (scroll down in my feed for the recipe.)”

Starches

Multi,Grain,Sourdough,Bread,With,Flax,Seeds,Cut,On,AShutterstock

Starches are also part of her diet. “I don’t tend to eat a ton of starchy food, but I do love real sourdough bread, and I also sometimes make potatoes or jasmine rice to go with dinner, depending on what we’re having,” she says.

Seasonings

Garlic Cloves and Bulb in vintage wooden bowl.​Prebiotic Foods: GarlicShutterstock

She also invests money in seasoning. “Generally lots of salt, pepper, garlic & onion powder, fresh herbs and hot sauce,” she writes. One of her favorites? The Green Dragon sauce from Trader Joes.

She Doesn’t Eat: Vegetable Oil

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

In another post, she reveals what she eliminated from her diet. “Vegetable oil or any other highly processed seed oils, as well as Crisco and margarine,” she writes. “These are all so toxic and highly inflammatory! I also tend to avoid any processed foods that contain these oils. Instead, I cook with butter, avocado oil, and olive oil.”

Sugar

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

She also stays away from sugar. “If I do need to use a sweetener for a recipe, I typically stick to monkfruit or allulose or a blend of those two,” she says.

High Fructose Corn Syrup

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

High fructose corn syrup is another no-no. “Another highly toxic and inflammatory ingredient I try to avoid that is sadly way too common in so many processed foods,” she writes

Packaged Side Dishes

American creamy macaroni and cheese pasta mac & Cheese

Shutterstock

Ruth also recommends avoiding packaged side dishes, “such as mac and cheese, stuffing, rice pilaf blends, scalloped potatoes, hamburger helper, etc.” These are highly processed foods.

Breakfast Cereal

multicolored cereals in a white bowl on blue backgroundShutterstock

Ruth strongly suggests staying away from breakfast cereal. Most of it is highly processed and contains lots of additives and sugar. If you want to eat cereal, opt for a higher-fiber, lower-sugar option.

Brownie and Cake Mix

Protein Brownie Batter

Brownies and cake mixes are also on her list of things to avoid. If you do enjoy baking, try cooking from scratch using healthier flours and sweeteners, which will result in a less processed and more nutritious product.

Fruit Juice

Close up of teenage woman drinking juice while looking through a window.​5. Fruit JuiceShutterstock

According to Ruth, fruit juice may sound nutritious, but you should stay away. ”Except for Clamato, which we use for Bloody Marys on the weekend! The rest of it is just pure sugar,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Trainer Reveals 6 Nutrition Hacks for Staying Thin in Her Mid-40s

Ellen Ludwig ellenludwigfitness
Copyright ellenludwigfitness/Instagram
Leah Groth
By Leah GrothMar 27, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you ever wonder how nutrition experts eat? Taking a page from their playbook can help you reach your own weight loss goals. Ellen Ludwig is a fitness and nutrition coach who works with women over 40 to get their dream bodies. In a new Instagram post, she discusses her eating habits, revealing some of her top hacks. “6 things I do with my nutrition that help me stay lean and strong in my mid-40s,” she writes.

Create Meals That Keep You Full, Satisfied, and Energized

“I have always been on a quest to create (and find) delicious & healthy meals that keep me full, satisfied & energized. This comes from creating meals centered around protein and fiber! Together they create meals that are filling and satiating and will help you build muscle, shed fat, & leave your cravings at the door,” she writes, revealing what she does with her meals.

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

She Makes a Rainbow

The first thing she does is focus on making a rainbow on her plate: “Fill my plate with lots of color,” she explains. “Eating the rainbow ensures I am getting key nutrients.”

She Eats Enough Protein

She also prioritizes protein. “Eat an ample serving of protein at each meal,” she says. “Protein is vital to building muscle! I typically consume 30-40g protein at each meal and aim for 150-160g in a day. Everyone’s needs vary!!”

She Fills Her Plate with Veggies

She also makes sure to eat a lot of produce. “Fill my plate with veggies,” she says. “Vegetables are not only loaded with micronutrients and fiber, but they also have a lot of bulk, which helps fill me up, which is very helpful when in a calorie deficit!”

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

She Fills in with Healthy Carbs

Next, she adds good carbs. “Fill in with healthy carbs,” she says. “Carbs give us energy! I love fruit, oatmeal, all kinds of potatoes, & rice and beans.”

She Eats Protein Before and After Workouts

Next, it’s not just about how much protein you eat but when you eat it. She fuels up and nourishes her body with protein sources when she exercises. “I eat protein BEFORE & AFTER my workouts!” she writes.

She Stops Eating Before Bed

She also prioritizes digestion. “I stop eating 2-3 hrs before bed to give my body time to digest & rest while sleeping,” she says.

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

Summary: Nutrition Is Important

The bottom line? Focus on your eating habits. “Nutrition is absolutely the most important factor to burning fat, building muscle, & having more energy!” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Dietitian's 6 Meals for a Lean Body After 50

tara collingwood
dietdivatara/Instagram
Leah Groth
By Leah GrothMar 26, 2025
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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✓Expert-Recommended

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

Do you ever wonder what nutritionists eat to stay healthy and in shape? 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, recently turned 50 and is in the best shape of her life. Recently, the health expert divulged details about her diet with us. “I am a lacto-ovo-pesco vegetarian,” she says. “I eat dairy, eggs, and a little fish but no other meat.” Here is what she eats every day.

Pre-Workout

a man person making latte art in a cup of coffee.​You’re Drinking Your CaloriesShutterstock

First thing in the morning, Collingwood has a latte with 8 oz 2% milk. “The caffeine gives me a little boost first thing in the morning and the milk provides some carbs and a little protein to fuel my workout,” she says. “If I am doing a hard or long workout, I might have a banana or other fruit or a few handfuls of cereal.”

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

Post-Workout

Green smoothie. Woman holding green vegetable detox juice outside in bikini in summer sun on beach. Healthy lifestyle with beautiful mixed race Asian Caucasian female model taking a cleanse diet.10 Smoothie Recipes to Lose Weight in 30 DaysShutterstock

After her workout, she takes her green juice powder, turmeric powder, creatine, and other supplements and eats breakfast. “Half the weekdays, I have a smoothie with frozen fruit, protein powder, and milk or water in it,” she says. “If I don’t have a smoothie I have plain Greek yogurt with about 2/3 scoop of protein powder added to it and mixed it just to get even more protein. I load up the yogurt with a lot of fresh fruit – always grapes and usually raspberries, blueberries, and blackberries. Sometimes I sprinkle some granola if I want more calories or some extra crunch.” On the weekends, she eats a more savory breakfast. “I scramble together egg whites with whole eggs and make an omelet with fresh spinach and feta cheese and have fresh fruit and whole grain toast with real butter,” she says.

Throughout the Morning

Young woman with thermos drinking hot tea in forest, closeup

Shutterstock

“I always have a huge Yeti of hot Rooibos (decaf) tea with about 1/3 of a Premier Protein shake in it for the creamy taste and little sweetness. I sip on this throughout the morning,” she says.

Mid-Morning Snack

Almonds in ceramic bowl on wooden background. Selective focus.​29. AlmondsShutterstock

Collingwood also enjoys a snack mid-morning. This might be a handful of almonds, a piece of fruit, some cottage cheese, or a small protein bar.

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

Lunch

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

Lunch is typically a salad with various veggies, always cheese, and either cottage cheese for protein, a packet of tuna, or a soy-based meat alternative like “chicken” strips. “There is always some dressing, and it’s either ginger dressing or a light Caesar or light Italian,” she says.

Dessert

Dark Chocolate Bar with CrumblesShutterstock

After lunch, Collingwood enjoys a sweet treat. “Always a few pieces of chocolate after lunch (like a few Dove Dark or some of my homemade truffles),” she says.

Afternoon Snack

Young,Woman,Eating,A,Nuts,Cereal,Bar,Without,Sugar,On10 Hidden Calorie Bombs You Didn’t Realize Are in Your DietShutterstock

She also has a snack in the afternoon similar to her morning snack. “Or I might not have a snack depending on the timing of lunch and dinner and if I’m hungry,” she says.

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

Dinner

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.Shutterstock

For dinner, she will have “whatever I am making for the family, which always includes a protein, grain/complex carb, and veggies,” she says. “I usually go a little heavier on veggies than carbs and a decent serving of protein. Water to drink.”

Dessert

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

After dinner, she will indulge in another small sweet treat. “Sometimes another piece or two of chocolate to finish the day,” she says.

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

Summary

Short of Basket and fresh fruits on wooden table in kitchen at home. Mix variety of fresh juicy colorful healthy fruits in basket on dining counter in house.

Shutterstock

“I eat small 3 meals and usually a snack or two throughout the day to spread the calories. I try to do a decent (20-30+ grams) amount of protein in the morning to recover from workouts but also keep hunger at bay throughout the day,” she says. She always has a fruit or veggie with every meal, stays hydrated, and indulges her sweet tooth. “I love chocolate, and I don’t deprive myself. I have a few pieces daily.” In general, as she has gotten older she focuses more on amping up protein and fewer carbs, “but by no means do I cut out carbs! I eat more veggies and fewer starchy carbs at meals.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Groth
By Leah GrothJan 19, 2025
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 letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

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

Hydration

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

Coffee

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

Protein Before Workout

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

Here Is What She Eats in a Day

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

Stretching or Yoga

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

Walking

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

Tea Before Bed

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

Supplements

Christine takes supplements throughout the day:

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

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

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

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

Nutrition & Diet

The Biggest Mistake You Might Be Making on a GLP-1

Aliza Olive MD glp1enhanced
Copyright glp1enhanced/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 07, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Are you on Ozempic, barely eating anything, but something feels off? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals a common issue she sees in her patients. According to Dr. Olive, many “GLP-1 Gals” complain, “I can’t eat that,” which is a problem. “Girl, if you’re eating 600-1000 calories a day on your GLP-1, we need to talk,” she says, explaining why this is an issue and what to do about it.

Lots of Her Patients Under Eat on Ozempic

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

“Never hungry? Eating less than 1200 calories?” she continues. “No hunger, no cravings… but also no energy, no protein, hair loss, and no idea how you’re supposed to hit your goals. You’re seeing the scale drop, but you secretly wonder how fast is too fast? You feel ‘in control’ for the first time ever—and you don’t want to mess it up,” she continues.

Underating Will Have Consequences

dieting problems, eating disorder - unhappy woman looking at small broccoli portion on the plate​4. Eating Too Little (Extreme Calorie Restriction)Shutterstock

“Let’s be clear: Over-suppression of Appetite is a side effect, not a strategy. And under-eating will catch up with you— through muscle loss, slowed metabolism, nutrient deficiencies, fatigue, hair loss, or a full-on plateau,” she says.

Here Is What to Do If You Are Struggling to Hit Your Protein Goals

plastic measuring scoop of white powder (whey protein) against grunge wood backgroundShutterstock

“So if hitting your protein goal feels impossible, here’s what to try,” she says.

  • Add egg whites to your scramble, oats, or pancakes
  • Use 2 scoops of protein powder in your shake instead of 1
  • Swap to high-protein yogurt (I’m looking at you, 20g+!)
  • Eat low-volume, calorie-dense foods—this is not the time for salad mountains
  • Read food labels—make every bite count (nutrients, protein, fiber!)
  • Don’t skip meals—eat even when you’re not hungry
  • Check your mindset—are you under-eating because “less feels better”? Be honest. That’s not control, that’s sabotage. And it won’t work long term!
  • Consider a dose reduction if you truly can’t meet your basic needs.

Why It Matters

Cropped shot of a young caucasian blonde woman grabbing skin on her upper arm with excess fat isolated on a white background. Pinching the loose and saggy muscles. Overweight, extra weight concept​The Hidden Risk Most People Don't KnowShutterstock

“Rapid weight loss might look good on the scale…But behind the scenes? You’re losing muscle, not just fat. You’re slowing your metabolism. You’re setting yourself up to regain, not maintain,” she says.

The Bottom Line

Bodybuilder woman lifting curl bar barbell in modern gym. Front view. Muscles woman showing sixpack abs.​And, Muscle Mass Remained IntactShutterstock

The bottom line? You have to eat to be strong. “You didn’t start this journey to eat like a bird and lose your strength. You started to feel in control of your body—and that means fueling it too,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

Trainer Reveals Exactly How Much You Need to Walk to Melt Fat

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackMay 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Everyone thinks they need intense workouts to lose weight. But what if I told you one of the most effective tools for weight loss is something you already do every day? As a trainer who's helped countless clients transform their bodies, I'm about to share the simple walking formula that actually works.

Meet Michelle Roots, a kinesiologist and personal trainer with over 17 years of experience helping people transform their bodies. In her recent post, she shared why walking might be the missing piece in your fitness routine. Stick around to learn the exact numbers you need to know.

You Don't Need to Hit 10,000 Steps (Here's the Real Number)

Forget what you've heard about 10,000 steps. Michelle explains: "I don't believe that's true. What I usually like to say is, if you are currently only hitting 2,000 steps a day, you don't necessarily have to jump to 10,000." Start by tracking your current steps, then add just 2,000-3,000 more. That's your sweet spot for sustainable progress.

The Exact Duration That Delivers Results

How long should you walk? Michelle's magic number: "I really like to tell people to aim for 30 minutes of consistent walking at a time." Not 10 minutes here and there. A solid 30-45 minute session 3-4 times a week. This is where the real calorie burn happens.

Walking Burns More Calories Than You Think

Here's the secret: "You can sustain walking for a longer period of time, which means you'll burn more calories without having to eat more calories back," Michelle reveals. Unlike high-intensity workouts that leave you ravenous, walking burns steadily without triggering hunger hormones.

Zone Two: Your Fat-Burning Sweet Spot

There's a specific intensity where your body burns fat as fuel. "At a certain intensity, which we like to call zone two, you are utilizing your body fat as fuel," Michelle explains. This comfortable pace where you can still hold a conversation is your fat-burning zone.

The Consistency Formula That Gets Results

The real secret? Michelle stresses: "The most effective workout is the one you can stick to consistently for a very long time." Walking beats every other cardio because you can do it tired, sick, or busy. No excuses, no equipment needed.

Why Walking Beats High-Intensity Workouts for Fat Loss

"You don't need that mindset. You can just go for a walk," Michelle points out. No pre-workout supplements. No recovery days. Just consistent calorie burning without the physical and mental strain of intense exercise.

How to Schedule Walking Into Your Real Life

"I think treating it like an appointment and scheduling it into your calendar, just like you would a fitness class," Michelle advises. Pick specific days, set reminders, and stick to them. Even 15-20 minutes beats zero minutes.

Avoid These Common Walking Mistakes

The biggest mistake? Inconsistency. Michelle warns: "They go for one-off walks here and there... not being consistent with hitting that daily step count." Another error? Poor posture while scrolling your phone. Keep your head up and core engaged.

Why Nutrition Still Makes or Breaks Your Results

Here's the truth: "You can walk until the cows come home, but if you are not dialing in your nutrition consistently, 80% of the time, walking is going to do a little bit for you," Michelle states. Walking amplifies good nutrition—it doesn't replace it.

Your Walking Action Plan Starts Now

Michelle's final advice: "Take baby steps every single day to start to incorporate more movement." This week, track your current steps. Next week, add 2,000-3,000 more. Schedule three 30-minute walks. Your transformation starts with these simple numbers. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

6 High-Protein Bowls Under 15 Minutes for Fat Loss

Dillon Swinney builtbydillonn
​Hippeas Chickpea Tortilla Chips
Copyright builtbydillonn/Instagram
Leah Suzanne
By Leah SuzanneMay 06, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio

Are you trying to lose weight, but don’t have much time to devote to meal prep? Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle by eating foods they love. In a new post, he reveals a few of his go-to meals. “6 high protein bowls I eat on repeat when I want to drop fat…under 15 minutes to prep,” he writes. “These bowls are packed with protein, low-calorie, and will leave you FULL and satisfied.”

Sweet & Spicy Ground Beef Bowl

Lean ground beef, jasmine rice, spicy sriracha mayo, avocado, bell peppers

Why It Works: “Packed with flavor, healthy fats, and just the right amount of spice to keep your taste buds alive,” he says.

Macros: 480 cal | 40g protein

Grilled Chicken Teriyaki Bowl

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.​Make Healthier SelectionsShuttestock

Grilled chicken, steamed jasmine rice, roasted veggies, light teriyaki sauce

Why It Works: “Sweet, savory, and a protein-packed meal that’ll keep you fueled all day,” he writes.

Macros: 500 cal | 45g protein

Avocado Chicken Power Bowl

A girl holding an avocado in close-up. Avocado with a bone. Slicing avocado​Balancing Fats and CarbsShutterstock

Grilled chicken, quinoa, avocado, cherry tomatoes, spinach, lemon vinaigrette

Why It Works: “Healthy fats, lean protein, and tons of flavor in every bite,” he says.

Macros: 480 cal | 42g protein

Spicy Buffalo Chicken Rice Bowl

Shredded rotisserie chicken on a green cutting board and carving knife isolated on a white background with room for text or copy space​Buffalo Chicken WrapShutterstock

Shredded chicken, jasmine rice, buffalo sauce, celery, and low-fat ranch

Why It Works: “Tangy buffalo sauce and lean chicken—just like wings, but healthier!” he says.

Macros: 450 cal | 43g protein

Salmon Poke Bowl

Hawaiian tuna poke bowl with seaweed, avocado, red cabbage, radishes and black sesame seeds​Lunch: Poke BowlsShutterstock

Grilled salmon, edamame, avocado, cucumber, brown rice, sesame seeds, soy sauce

Why It Works: “Light, refreshing, and packed with protein. A perfect way to feel full and satisfied!” he explains.

Macros: 530 cal | 45g protein

Greek Chicken Bowl

Roasted or seared chicken breast sliced on a cutting board with herbs and spices​7. Lean ChickenShutterstock

Grilled chicken, quinoa, cucumber, tomatoes, Kalamata olives, feta, tzatziki

Why It Works: “Mediterranean flavors that hit all the right spots without blowing your calorie budget,” he notes.

Macros: 450 cal | 44g protein

Does Protein Help with Weight Loss?

Happy woman smiles and shows fried shrimp to the camera. Eating shrimp with chopsticks. Selective focus. 10 Foods with More Protein and Fewer Calories Than 3 EggsShutterstock

According to science, protein is key for fat loss. Clinical trials have found that consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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