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I'm a Bikini Fitness Competitor and Here's My #1 Rule for Weight Loss

Here's how you can help build muscle & blast fat.

Karla De epstein, ms, cnc
By Karla De epstein, ms, cncApr 27, 2024
Karla De epstein, ms, cnc
Founder of MacroFIT by PeruvianPrincessFit, National Physique Committee Athlete, Certified Nutrition Coach
Karla De Epstein, MS, CNC also known as Coach Karli, is the founder of MacroFIT by PeruvianPrincessFit.
See Full Bio
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FACT CHECKED BY Christopher Roback
Karla De epstein, ms, cnc
By Karla De epstein, ms, cncApr 27, 2024
Karla De epstein, ms, cnc
Founder of MacroFIT by PeruvianPrincessFit, National Physique Committee Athlete, Certified Nutrition Coach
Karla De Epstein, MS, CNC also known as Coach Karli, is the founder of MacroFIT by PeruvianPrincessFit.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

People often ask me, what's my #1 rule for weight loss. And here, I want to share it with you. Hi, my name is Karla De Epstein (aka Coach Karli). I am 45 years old and a mom of two with a Masters in Science. I am also a professional NPC Bikini Athlete, a passion that started after having my second child when I turned 40. I got certified as a Macro Coach in 2021, and that’s when I created my own Nutrition Coaching Program: The MacroFit by PeruvianPrincessFit program, a program that provides virtual nutrition and lifestyle weight management coaching programs using the Flexible Dieting Approach.

I teach clients (lifestyle, bride-to-be, postpartum, couples, bikini competitors etc) how to reach their dream body in an effective and sustainable way without crazy diets, or restrictive approaches. I help change lives by creating good habits, losing weight, gaining lean mass, dropping body fat—all of this using a science-based approach, and all without giving up your favorite foods. Read on for my top 5 rules for weight loss—including #1.

1. No. 5 Rule for Weight Loss: Cardiovascular Activity

Let's start with my 5th rule for weight loss: cardiovascular activity. But not those types of HIIT classes that will have you jumping up and down and doing burpees and air squats and crazy stuff that will mess up your hairdo. No, no, no. Please stop doing that. Have you ever seen body builders doing that? Exactly. The trick here is to give your body the minimum necessary activity to burn calories without increasing cortisol (stress hormone). I am here to tell you that you don't have to kill yourself with those type of classes‚as a matter fact you should stop! A Low Intensity Steady State (LISS) type of cardio is sufficient for weight loss. Try forms of "pure" cardio such as StairMaster, elliptical, stationary bike or treadmill, as long as you are within your Heart Rate Burning Zone you will be burning calories just fine.

Related: I’m a Celebrity Trainer and This is the Only Smoothie I Can’t Live Without

2. How to Calculate Your Heart Rate Burning Zone

Heart,Rate,monitor,Smartwatch,,Runner,Time,Shutterstock

It's simple. Deduct your age from 220 and apply 70% to that. For example if I am 50 years old my heart rate burning zone is 119. As long as you maintain that BPM in average throughout the entire cardio sesh, you will be burning beautiful calories. Bonus tip that I give all my clients: Watch an episode of your favorite Netflix show while doing cardio and time will fly!

3. No. 4 Rule for Weight Loss: Daily Step Count

Hikers,Walking,Mountains, outdoors, outside, rural, walking, exerciseShutterstock

My fourth rule for weight loss is having a daily step count of 8,000 (minimum). Make this a habit. Every single one of my clients tracks their steps daily. Listen, just wearing the Apple watch won't do the trick—you actually have to get up and move, check your tracker constantly, maybe 5, maybe 10 times per day, hold yourself accountable and make it happen. If you are sitting at an office all day, set up alarms every two hours to get up and move around. I pace my apartment when I am on conference calls for example—you'd be surprised at how many steps you can hit on a 30 min call! Can't do that either? Then allot yourself 20 minutes after each workout session and jump on the treadmill to just walk while you text or scroll through IG!

4. No. 3 Rule for Weight Loss: Emphasizing Resistance Training

My third rule for weight loss is resistance training. It's simple, the more muscle you have, the less you have to diet. Building muscle increases your metabolism. This won't take weeks or months, this is a process that can take years, but it's the most effective and proven way of losing fat. Those 2 pound dumbbells attached to the back seat of your stationary bike won't cut it either, come on, I know you are stronger than those pink weights. Try it and you'll see!

Related: I Lost 15 Pounds in 6 Weeks With These 3 Things

5. No. 2 Rule for Weight Loss: Prioritizing Sleep

Sleeping,sleep,snooze,bed,asleep,night,dreamShutterstock

My second rule for weight loss is definitely sleep. You can be doing everything right, eating right, exercising, lifting weights, doing cardio etc but if your sleep is not adequate your body is not in check and will not respond accordingly. Make some time for cat naps or maybe even a relaxation session like sauna or massage as these can help reduce cortisol.

6. The #1 Rule for Weight Loss: High Protein Intake

As a Certified Macro Coach who has helped hundreds of clients lose weight successfully, I must say that my #1 rule for weight loss is a high protein intake. At least 1 gram of protein per pound of body weight should be consumed. This ratio can be as high as 1.4 depending on the case.

7. It's Not as Hard as It Sounds!

coach, Karli, Karla, De, EpsteinCoach Karla De Epstein

The perfect time to start a "weight loss program" doesn't exist. Life will not all of a sudden clear your calendar for 3 months so you can start. Life will always happen, events will always happen, birthday parties, work, children, trips etc will always happen so stop waiting for the perfect moment and just start. It is not as hard as it sounds when you pick the right program and you have the right coach by your side!

Related: 8 Things You Should Be Doing Now, According to Wellness Gurus

8. The Last Word From Coach Karli

coach, Karli, Karla, De, EpsteinCoach Karla De Epstein

As a mother of two in her forties, bodybuilder and nutrition coach, I've learned that age is not an impediment to reach your physique goals. Your metabolism hasn't slowed down and, 95% of the time, the issue is not your hormones either. The main issue is discipline and commitment. And perhaps you are yet to find a diet that works for you. I am here to tell you that you don't have to be miserable on a juice or starvation type diet—you can eat a lot of food and still lose weight.

💪🔥Body Booster: When you give your body what it needs, that is when the body is happy and responds accordingly. Eat a balanced amount of macro-nutrients, high protein and a balanced amount of carbohydrates and fats, just what the body needs. It's not magic, it's science and the results are real.

Karla De Epstein, M.S., C.N.C also known as Coach Karli, is the founder of MacroFIT by PeruvianPrincessFit.

proteincardiosustainable weight losswalkinghiitweight loss

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Fitness & Workouts

I'm a Bikini Fitness Competitor and Here's My #1 Rule for Weight Loss

Karla De epstein, ms, cnc
By Karla De epstein, ms, cncApr 27, 2024
Karla De epstein, ms, cnc
Founder of MacroFIT by PeruvianPrincessFit, National Physique Committee Athlete, Certified Nutrition Coach
Karla De Epstein, MS, CNC also known as Coach Karli, is the founder of MacroFIT by PeruvianPrincessFit.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

People often ask me, what's my #1 rule for weight loss. And here, I want to share it with you. Hi, my name is Karla De Epstein (aka Coach Karli). I am 45 years old and a mom of two with a Masters in Science. I am also a professional NPC Bikini Athlete, a passion that started after having my second child when I turned 40. I got certified as a Macro Coach in 2021, and that’s when I created my own Nutrition Coaching Program: The MacroFit by PeruvianPrincessFit program, a program that provides virtual nutrition and lifestyle weight management coaching programs using the Flexible Dieting Approach.

I teach clients (lifestyle, bride-to-be, postpartum, couples, bikini competitors etc) how to reach their dream body in an effective and sustainable way without crazy diets, or restrictive approaches. I help change lives by creating good habits, losing weight, gaining lean mass, dropping body fat—all of this using a science-based approach, and all without giving up your favorite foods. Read on for my top 5 rules for weight loss—including #1.

1. No. 5 Rule for Weight Loss: Cardiovascular Activity

Let's start with my 5th rule for weight loss: cardiovascular activity. But not those types of HIIT classes that will have you jumping up and down and doing burpees and air squats and crazy stuff that will mess up your hairdo. No, no, no. Please stop doing that. Have you ever seen body builders doing that? Exactly. The trick here is to give your body the minimum necessary activity to burn calories without increasing cortisol (stress hormone). I am here to tell you that you don't have to kill yourself with those type of classes‚as a matter fact you should stop! A Low Intensity Steady State (LISS) type of cardio is sufficient for weight loss. Try forms of "pure" cardio such as StairMaster, elliptical, stationary bike or treadmill, as long as you are within your Heart Rate Burning Zone you will be burning calories just fine.

Related: I’m a Celebrity Trainer and This is the Only Smoothie I Can’t Live Without

2. How to Calculate Your Heart Rate Burning Zone

Heart,Rate,monitor,Smartwatch,,Runner,Time,Shutterstock

It's simple. Deduct your age from 220 and apply 70% to that. For example if I am 50 years old my heart rate burning zone is 119. As long as you maintain that BPM in average throughout the entire cardio sesh, you will be burning beautiful calories. Bonus tip that I give all my clients: Watch an episode of your favorite Netflix show while doing cardio and time will fly!

3. No. 4 Rule for Weight Loss: Daily Step Count

Hikers,Walking,Mountains, outdoors, outside, rural, walking, exerciseShutterstock

My fourth rule for weight loss is having a daily step count of 8,000 (minimum). Make this a habit. Every single one of my clients tracks their steps daily. Listen, just wearing the Apple watch won't do the trick—you actually have to get up and move, check your tracker constantly, maybe 5, maybe 10 times per day, hold yourself accountable and make it happen. If you are sitting at an office all day, set up alarms every two hours to get up and move around. I pace my apartment when I am on conference calls for example—you'd be surprised at how many steps you can hit on a 30 min call! Can't do that either? Then allot yourself 20 minutes after each workout session and jump on the treadmill to just walk while you text or scroll through IG!

4. No. 3 Rule for Weight Loss: Emphasizing Resistance Training

My third rule for weight loss is resistance training. It's simple, the more muscle you have, the less you have to diet. Building muscle increases your metabolism. This won't take weeks or months, this is a process that can take years, but it's the most effective and proven way of losing fat. Those 2 pound dumbbells attached to the back seat of your stationary bike won't cut it either, come on, I know you are stronger than those pink weights. Try it and you'll see!

Related: I Lost 15 Pounds in 6 Weeks With These 3 Things

5. No. 2 Rule for Weight Loss: Prioritizing Sleep

Sleeping,sleep,snooze,bed,asleep,night,dreamShutterstock

My second rule for weight loss is definitely sleep. You can be doing everything right, eating right, exercising, lifting weights, doing cardio etc but if your sleep is not adequate your body is not in check and will not respond accordingly. Make some time for cat naps or maybe even a relaxation session like sauna or massage as these can help reduce cortisol.

6. The #1 Rule for Weight Loss: High Protein Intake

As a Certified Macro Coach who has helped hundreds of clients lose weight successfully, I must say that my #1 rule for weight loss is a high protein intake. At least 1 gram of protein per pound of body weight should be consumed. This ratio can be as high as 1.4 depending on the case.

7. It's Not as Hard as It Sounds!

coach, Karli, Karla, De, EpsteinCoach Karla De Epstein

The perfect time to start a "weight loss program" doesn't exist. Life will not all of a sudden clear your calendar for 3 months so you can start. Life will always happen, events will always happen, birthday parties, work, children, trips etc will always happen so stop waiting for the perfect moment and just start. It is not as hard as it sounds when you pick the right program and you have the right coach by your side!

Related: 8 Things You Should Be Doing Now, According to Wellness Gurus

8. The Last Word From Coach Karli

coach, Karli, Karla, De, EpsteinCoach Karla De Epstein

As a mother of two in her forties, bodybuilder and nutrition coach, I've learned that age is not an impediment to reach your physique goals. Your metabolism hasn't slowed down and, 95% of the time, the issue is not your hormones either. The main issue is discipline and commitment. And perhaps you are yet to find a diet that works for you. I am here to tell you that you don't have to be miserable on a juice or starvation type diet—you can eat a lot of food and still lose weight.

💪🔥Body Booster: When you give your body what it needs, that is when the body is happy and responds accordingly. Eat a balanced amount of macro-nutrients, high protein and a balanced amount of carbohydrates and fats, just what the body needs. It's not magic, it's science and the results are real.

Karla De Epstein, M.S., C.N.C also known as Coach Karli, is the founder of MacroFIT by PeruvianPrincessFit.

Fitness & Workouts

I'm a Bikini Competitor Who Beat Belly Fat at 50 and Here's How You Can Too

Melissa Neill msmelissaneill MelissaNeill
Copyright msmelissaneill/Instagram
Melissa Neill
By Melissa NeillApr 10, 2025
Melissa Neill
CEO of Body By Bikini
Melissa Neill is a weight loss coach and the founder of Body By Bikini.
See Full Bio
Follow:
✓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.

That unexpected belly fat that seems to appear out of nowhere once you hit your 40s can feel impossible to lose. No matter how many sit–ups you do or salads you eat, that stubborn midsection just doesn't budge like it used to. I know exactly how frustrating this is because I've been through it myself.

As a fitness coach who specializes in helping women over 40, I discovered the real solutions to menopause belly fat through my own journey competing in bikini competitions. Back in 2018, I was struggling just like you might be now – trying all the usual methods and seeing no results until I finally cracked the code.

Today, I'm going to share the exact process that has helped over 13,000 women lose menopause belly fat – a straightforward approach you can follow to flatten your midsection in just 6–8 weeks. If you're tired of feeling uncomfortable in your clothes and ready for real solutions that work with your changing body, you'll want to read every word of what follows.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Why We Get Menopause Belly Fat

First off, I'm going to show you the shocking reasons you have gained fat around your midsection and how, once you hit the age of 40, your body has changed.

Linda is one of my clients – she was struggling with belly fat after having a child. The lifestyle she adopted was catching up with her, but she couldn't understand why. She was doing the same things she did in her younger days, but gradually her waist was expanding. She couldn't find clothes to fit, and she realised she had to make a choice to either go and buy new clothes or do something about her expanding waistline.

She decided to take action and join my program. As each week passed, she saw her waistline diminishing and lost 20 lbs. Linda was elated she had found success when it had eluded her before. You can see from these pictures and the smile on Linda's face talking about it that she was really happy with her results in just 8 weeks.

So what had happened to Linda's body, and why had she gained so much weight?

There are three things in Linda's body that were causing her belly fat and preventing her from losing weight using the traditional methods.

1. Insulin Resistance

If you try pouring water into an already soaked sponge, the sponge can't absorb any more water. That's the same as your glucose or sugar in your body – it can't be absorbed like it used to, so you get blood sugar spikes that cause fat gain.

The fat gain will typically sit around your midsection, as Linda found.

2. Loss of Estrogen

Linda's body once she hit the age of 40 is changing due to her hormones. This is because her body has lost estrogen. You can see here she started to store fat around her midsection. That's because as her body has lost estrogen, it's trying to make more, and with that, it makes more fat too. And that typically sits around her midsection. She hasn't changed anything – she has the same lifestyle habits, but her body is storing more fat because it's lacking in estrogen.

3. Loss of Muscle

There is another important thing that is happening to Linda's body, which is adding to the already expanding waistline.

Linda and every woman at this stage will find that her muscles are declining. It's declining at a rate of 1% per year once you hit the age of 40.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Why Is That Important?

Muscle is like logs I am putting on a fire—the more you have, the longer and hotter the fire burns, even when you're not stoking it.

When you have more muscle, like more logs on the fire, your body is going to burn calories without effort, just when you're sitting, resting, and sleeping.

But as you age, you are not getting that magic effect of muscle. Take me – I'm 58 – if I hadn't done anything about it, I would have lost 18% of muscle or 18% of the logs I had available to burn.

Inflammation

Let's move on to the fourth thing that is happening in your body.

When I was perimenopausal, I was suffering from 2 things I couldn't quite understand. I was getting water retention and bloating. This was during the time I was doing bikini shows, and leading up to the show, I would get really anxious about the water retention and bloating. My ankles would always swell up towards the end of the day, and my coach would order me to have my legs raised to ease this.

And the bloating would get worse throughout the day, and I would have a particular reaction to eating certain foods, like dairy and even natural sweeteners.

What was going on was inflammation, which is a huge problem for perimenopausal and menopausal women and contributes to our belly fat.

Simply put, your body becomes more inflamed as a way of healing itself. But many women experience chronic inflammation, and when left unchecked, it will lead to weight gain, joint pain, and even autoimmune diseases like Hashimoto's.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

What Doesn't Work For Belly Fat

So we've learned why we get belly fat, so I'm going to show you why some traditional methods for fat loss won't work anymore. These were methods when you were younger, and some people will even get upset and angry with the first one I'm going to talk about because they love it. But I am not talking about whether you love it, I'm talking about whether it reduces belly fat.

Do you remember the role of muscle, and loading more logs on the fire would keep the fire burning longer and hotter without effort? Well, there are some things that are going to put that fire out, like throwing cold water on it. In other words, they are going to slow your metabolism down.

Running: It’s the worst kind of exercise you can do, because you will reduce your muscle mass.

Very low carb, low calories, or extreme fasting: again, as it will result in loss of muscle, so they are going to put your fire out.

Torch Belly Fat with These Exercises

Remember that fire we were talking about and how we can add more logs on so the fire burns hotter and for longer? That is done by building more muscle. So you need to lift weights to get this magical fat burning.

But you're not going to get bulky like a bodybuilder. You're just putting back the muscle you lost through the aging process.

RELATED:5 Movement Hacks to Shed Pounds From a Sports Medicine Specialist

Lifting Weights

What happens to your body when you lift weights is that your metabolism speeds up and you are going to be burning calories when you are sitting around, sleeping, and doing everyday things.

It's not about the calories you burn when you are exercising, and it's the calories you burn throughout the day when you are lifting weights.

And that's not the only benefit of lifting weights.

Remember that sponge that couldn't soak up the water because it was full up because of insulin resistance? You can make your sponge bigger by adding more muscle. The more muscle you have, the better your body is at absorbing glucose. So lifting weights is your new friend.

Your body turns into a fat-burning machine when you lift weights.

This is why I have remained so lean for years after my initial success at transforming my body and becoming a stage competitor.

Now I strength train 4 times a week for around 45 mins to an hour per session. So I don't spend huge amounts of time working out. Some people are surprised by this.

And there are two more forms of exercise that will help you keep those logs on the fire, in other words, support your metabolism:

As well as strength training, you do want to be doing some sort of cardio, but not to the detriment of your strength training. We have already learned that too intense cardio can throw water on the fire, but there is a type of cardio that will enhance your muscles and help you put more logs on your fire….

Walking

Walking is amazing for menopausal women because it will not deplete your muscles and it's easy on your joints. You want to get in 7,000 steps per day, which will help your body burn extra calories with the minimum effort. To up your walking game, I love to add in a weighted vest, and that's what I do with my clients. It really is a game changer. Go for 10% of your body weight.

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

High Intensity Interval training

Another option is to implement High-Intensity Interval training (HIIT). But only in small amounts. You want to be doing 15–20 minutes per session, no more than 4 times a week. You can go for 30 minutes, but I wouldn't do that anymore, so you don't end up depleting your muscles.

Personally, I love HIIT, but not everyone does, so if you don't like it, stick to walking.

Eat Your Way to a Flatter Tummy

Exercise is not the only tool in your armoury when it comes to the war against belly fat. How you eat is absolutely crucial, and I am going to reveal my secret to eating, which will absolutely torch belly fat and has been so successful for the thousands of women on my programs.

So we've discovered earlier that we get inflammation & insulin resistance; so how do we tackle them?

To reduce inflammation, we need to be eating food that will fight inflammation and cutting out foods that make it worse.

That's cutting out ultra-processed foods, refined carbs, and alcohol, and instead having a diet that is rich in vegetables, fruit, and whole foods.

Foods that actively fight inflammation are berries, tomatoes, peppers, green leafy veg, green tea, oily fish, and even 70% cocoa dark chocolate.

Remember that sponge that couldn't soak up the water because it was full. You can reduce the amount of water you are sending to your sponge. The water is glucose in your body and too much if it will make your sponge overflow. So you should be eating less sugar and fewer refined carbs like white flour and swap these for whole grains and starchy veg.

Then there is an amazing food group which will put more logs on your fire like strength training.

That's Protein

Protein helps with belly fat in 2 ways:

1. Your body takes longer to break down protein, so you are burning more calories than when you eat carbs and fats

2. Protein will support strength training and is the building block to putting on muscle, so it will help with putting those logs on the fire.

You want to be getting in 1g of protein per pound in body weight, which sounds a lot, but that's eating protein at every single meal and snack.

But is eating non-inflammatory foods and increasing your protein all it takes to lose belly fat?

No, you do need to be burning more energy than you are consuming in food for this to work. In other words, you do need to be in a calorie deficit.

I know many of you ask me how many calories I should be eating. The answer is – that depends on so many things. What your goal is, how much activity you are doing, and how much you currently weigh. You also need to have a workout plan that's designed for your level of fitness, experience, and goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

About the author: Melissa Neill is a weight loss coach and the CEO of Body By Bikini

Fitness & Workouts

A Fitness Coach Reveals Top 10 Rules to Burn Body Fat Every Day

Mario_Tomic11
Mario Tomic/YouTube
Leah Groth
By Leah GrothNov 19, 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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✓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 get rid of body fat but aren’t sure where to start? Mario Tomic is a fitness and nutrition coach who regularly shares videos to help people get in shape using research-based methods. In a new viral YouTube video, he reveals ten things you can do if you want to drop body fat fast. “I’m going to walk you through the exact steps I would take if I were back at 25 to 30% body fat and I wanted to get lean again,” he says in the clip.

Implement the Principles of Fat Loss

Mario starts by explaining that if he were out of shape right now, the first step he would take to start getting lean is implementing the first principles of fat loss. “These are the key behaviors that have the biggest impact on our body composition. And I know if I don't get these right, nothing else matters,” he says in the post.

Stay in a Calorie Deficit

So, what are these essentials? “Well, I know that I need to be in a calorie deficit to lose weight that is non-negotiable,” he says. “I know my numbers well because I've done this before, and if you're not sure where to start, a simple formula to figure out your starting calorie intake will take your goal weight in pounds and multiply that by 12. For example, 170 pounds or 77 kilo goal weight, you take 170 times 12, that'll be 2040 calories per day.”

Increase Calories If You Are Losing Weight Too Fast

“You would start there. And if you're noticing that you're losing weight too quickly, let's say more than two pounds or one kilo per week, you can always increase your calorie intake to make it a bit more sustainable,” he says.

Make Sure Your Diet Is Mostly Unprocessed Foods

“We don't all agree on what the ‘best’ diet is to create that calorie deficit. Instead of looking at what each diet does differently, I would like to look at what the most successful methods have in common. And that is keeping your diet 80, 90% minimally processed food, keeping high protein intake, lots of vegetables and simple repeatable meals while at the same time cutting out sodas, snacks, junk food and alcohol,” he says.

RELATED:Woman Shares 5 Simple Changes That Made Her “Leaner Than Ever” in 75 Days

Lift Weights

The next thing to do as you are losing weight is to make sure you are not losing muscle, he says. “The best way to do that is lifting weights with the intent to get stronger. Here, I would start with a simple full-body training routine, five, or six exercises for all the major muscle groups three times per week and keeping the sessions to about an hour. That's more than enough,” he says.

Amp Up Your Protein Intake

“Also for building muscle and preserving muscle, I'd make sure that I'm getting my daily protein intake to about one gram per pound of my goal weight. So for 180 pounds or 81 kilos, that would be 180 grams of protein per day plus-minus 10 to 15 grams,” he says.

Prioritize Sleep

“Third, I would prioritize sleep,” he continues. “Sleep deprivation leads to less fat loss and more muscle loss and increases cravings and hunger, which makes staying consistent with fat loss incredibly difficult. Also, without good sleep, it's harder to recover and make progress in the gym. So my priority would be seven hours or more of high-quality sleep in a dark room with minimal interruptions and really make sure that I have a consistent sleeping schedule because I know that this will make everything easier.”

RELATED:Pharmacist Reveals 5 Game-Breaking Tips for Losing Weight Faster with GLP-1 Meds

Track Everything

His third recommendation? “Start tracking everything,” he says. “By everything, I mean daily body weight, step count, weekly waist size, food lifting, and sleep. If you're not doing this, you're practically self-sabotaging. Tracking is the fastest way to figure out what's working and what's not, especially when you're just starting out on your journey. This is the highest return on investment activity.” This way, there will be no surprises, and you can adjust things accordingly if you aren’t losing weight. “Also, tracking is the ultimate form of self-accountability,” he continues. “When you're tracking, it's hard to ignore the evidence. You can clearly see when you're losing progress, and you're more incentivized to stay consistent.”

Fully Immerse Yourself Into Fitness

“Now the third step I would take if I were starting over again is fully immerse myself into fitness,” he says. “ Immersion is one of the most powerful and underrated things when it comes to staying consistent because maybe right now nobody around you prioritizes getting lean or fitness in general. And if you don't create your own mental space that's focused on these goals, it's going to be much harder to ignore the distractions and stay on track.” You can do this by “building your routine of watching fitness videos, reading about fitness, learning about this doesn't have to be my videos,” he says. Also, surround yourself with people with similar goals.

RELATED:Mom Shares 1,900 Calorie Meal Plan That Helped Her Drop 120 Pounds

Finally, Be Adaptable

“Speaking of consistency, I would focus on being adaptable. As Darvin said, ‘It's not the strongest or the most intelligent that survive, but the most adaptable to change.’ I wouldn't go on this journey believing that it will all be perfect and a universe will conspire to arrange everything for me to get lean. No, that's delusional. Instead, I will trust my ability to adapt and learn. I know there will be a lot of mistakes, and this is actually what separates those who succeed from those who fail. Those who fail rely on one rigid plan. They try to force it into their life, and it might work on some days, but it won't work consistently. Those who succeed adapt.

It's not about perfection. It's about consistency. There's no perfect plan. No one knows exactly what's coming. But I can tell you one thing: if you trust your ability to adapt and figure it out as you go, you'll handle anything life throws at you, and you will ultimately get to your goal,” he says. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

I'm a Fitness Expert and Here Are 3 Tips to Get Shredded in 60 Days

Sarah Mackay liftwsarah
Copyright liftwsarah/Instagram/Shutterstock
Alek Korab
By Alek KorabSep 23, 2024
Alek Korab
Editor
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Have you ever felt frustrated with fad diets and quick-fix weight loss solutions that never seem to work long-term? Sarah Mackay, once struggling with her own weight, has transformed herself into a fitness and nutrition expert with her popular franchise, Lift With Sarah. Now, in a popular video, she's sharing her proven method for getting shredded in just 60 days—and, more importantly, how to maintain those results.

The Problem with Fad Diets

Sarah starts her video by addressing the elephant in the room: why most diets fail. "According to a 2007 review of weight loss studies, sustained weight loss after a period of dieting is actually the exception, not the rule," she points out. The issue lies in the approach itself. Quick fixes may lead to rapid initial losses, but without a strategy for long-term maintenance, it's all too easy to rebound.

The Three Key Principles of Long-Term Weight Loss

1. Diet: Creating a Sustainable Calorie Deficit

"Weight loss isn't actually as hard as many people make it out to be," Sarah explains in her video. "It all comes down to a calorie deficit where you just eat fewer calories on a daily basis than your body burns."

She emphasizes the importance of finding your maintenance calories and then creating a modest deficit. "A slower, more sustainable rate of weight loss means losing around 0.5% of your body weight each week," Sarah advises.

Catherine Gervacio, a Registered Dietician, adds a note of caution: "Rapid weight loss, including body fat loss, is often associated with extreme measures that can be detrimental to health. A safe and sustainable rate of weight loss is generally around 1-2 pounds per week."

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

2. Working Out: Finding the Right Balance

Exercise plays a crucial role in Sarah's approach. "Including exercise into your plan gives you a way to burn calories. It means you don't have to aggressively cut your food in order to stay within your calorie deficit," she explains in her video.

Sarah recommends a combination of cardio and weight training. "Getting in around eight to 15,000 steps each day and doing a light to moderate form of cardio two to five times a week seems to be the sweet spot for me," she shares.

3. Keeping the Weight Off: The Most Crucial Part

Sarah in her video emphasizes that consistency is key. "A consistent calorie deficit, no matter how long it takes you inevitably will lead to weight loss," she states. "It also turns healthy eating into a routine which helps you avoid weight gain rebounds after our dieting period has ended."

The Post-Diet Plan: Maintaining Your Results

One of the most critical aspects of Sarah's approach is the post-diet plan. She recommends immediately shifting to maintenance calories for your new weight once you've reached your goal.

"This direct approach, instead of adopting an approach such as reverse dieting, where you gradually come out of your deficit and up to your maintenance over time, allows you to come out of that deficit as soon as possible," Sarah explains in her video.

Gervacio adds, "It's very important that before starting any rapid fat loss program, consult with a healthcare professional. They can assess your individual health status and provide guidance on whether such an approach is safe for you."

The Role of Hydration and Sleep

While not explicitly mentioned in Sarah's approach, Gervacio emphasizes the importance of hydration and sleep in fat loss efforts. "Adequate hydration can help regulate appetite," she explains. "As for sleep, it affects the regulation of hormones related to appetite and metabolism."

RELATED:I Tried the 75 Soft Challenge and Here's What Happened

Conclusion: A Balanced Approach to Getting Shredded

Sarah's method provides a balanced, sustainable approach to getting shredded. By focusing on creating a moderate calorie deficit, incorporating regular exercise, and having a solid plan for maintaining results, it's possible to achieve significant fat loss in 60 days.

However, it's crucial to remember Gervacio's advice: "Shift your mindset from just weight loss to overall well-being. Consider factors like energy levels, mood, sleep quality, and overall health as important markers of success."

By following these principles and focusing on long-term health, you too can achieve the shredded physique you desire - and, more importantly, maintain it for the long haul. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Louise_Rodhouse_LouisesJourneyxo33
Copyright louisesjourney2.0xo/Instagram
Alek Korab
By Alek KorabOct 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Struggling with stubborn belly fat? You're not alone. Louise Rodhouse, a 29-year-old mum-of-two from Slough, United Kingdom, knows the frustration all too well. But she's living proof that transformation is possible. Starting at 269 pounds in January 2020, Louise lost an incredible 120 pounds in just 14 months, going from a size 22 to a size 8. Now, she's sharing her journey and the lessons she's learned along the way.

Debunking Quick-Fix Myths

Louise doesn't sugarcoat it: "I'm going to tell you something that you probably might not want to hear." In her post, she explains that there's no magic waist trainer, specific exercise, pill, or cream that will melt away belly fat. "The secret is there's no secret apart from eating in a calorie deficit," she states. This means consuming fewer calories than your body burns each day.

The Risks of Rapid Fat Loss

Colette Micko, MS, RDN, CDES of Top Nutrition Coaching, adds: "There are many potential risks of trying to lose body fat too quickly, and most are associated with extreme measures of calorie restriction such as fasting and/or very low-calorie diets."

The Truth About Spot Reduction

"You cannot spot reduce fat no matter what anyone tells you online," Louise underlines. She notes that genetics play a role in where your body stores and loses fat. "For me, I notice that when I start to lose body fat, I lose it on my upper body first... and then it gradually comes down." She adds, "With my lower stomach, obviously I had the apron belly... that was literally one of the last places my body fat went from."

RELATED: I Replaced These 10 “Clean” Foods and I’ve Never Looked Better

Beyond the Scale: Measuring Body Fat

Courtney Pelitera, MS, RD, CNSC, explains: "Measuring body fat percentage can be more helpful in assessing health than weight alone. This is because muscle weighs more than fat, therefore affecting overall weight, even if an individual is very healthy." You can benchmark your progress with this useful Lean Body Mass Calculator.

Finding Your Calorie Sweet Spot

To lose weight, Louise recommends finding your maintenance calorie level and reducing it by 250-500 calories. She suggests using apps like MyFitnessPal or online calculators like TDEE calculator.net to determine your calorie needs. "The bigger deficit you are in, the less sustainable it is because the more hungry you're going to be," she warns, advocating for a slow and steady approach.

Setting Realistic Weight Loss Goals

Jordan Hill, MCD, RD, CSSD, supports this approach: "In general, a 0.5-2 lbs loss/week is considered safe and sustainable. Some folks may lose a little more or less on any given week though. It's important to remember that weight loss is not linear and often times a person's weight will fluctuate up and down throughout their weight loss journey."

Nutrition: The Foundation of Fat Loss

While a calorie deficit is key, Louise stresses the importance of nutrition: "When you lose weight, you want to focus on your health, and the best way to do it is to prioritize whole foods, healthy foods, fruits, vegetables." She recommends aiming for 1-1.5 grams of protein per pound of body weight and not fearing fruits, stating, "Fruits are fruits, they've got nutrients, eat damn fruits."

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

The Power of Plant-Based Foods

Megan Hilbert, MS, RDN, adds: "Eating more plant based foods (nuts/seeds, whole grains, fruits, vegetables, etc.) can also help promote weight loss due to the fiber and phytonutrient content that helps increase satiety and influence our metabolism through the gut microbiome."

Simple Movement: A Game Changer

Louise underlines the power of simple movement: "Walking is really good to lose weight, literally just increasing the amount you walk, you'll be surprised at how much that helps." She suggests starting with a 30-minute daily walk and gradually increasing activity levels.

Balancing Cardio and Strength Training

Hilbert expands on this: "For the fastest, healthy fat loss it's important to incorporate at least 150 minutes of moderate aerobic activity in, or 75 minutes of vigorous aerobic activity in a week. This, plus strength training around 3 times a week is a good balance, as added muscle mass helps to burn fat and increase metabolic output even while in a rested state."

RELATED: 4 Ab Exercises I Swear By for a Flatter Stomach After 40

The Long Game: Patience in Fat Loss

"You just need to stick to it as long as possible for your body to lose the body fat around your stomach," Louise advises. She reminds readers that the process can take time: "It could take a year or two years, it could take a very long time depending on how much body fat you have to lose."

Embracing Sustainable Lifestyle Changes

Annette Snyder, MS, RD, CSOWM, LD, underlines: "Slower, long-term work includes a focus on building in lifestyle changes and addressing any challenging thoughts about food and body. You learn to work with your body instead of against it. It's easier to adapt to and maintain vs something very intense for a short time."

The X-Frame: Sculpting Your Physique

For those seeking a more dramatic waist-to-hip ratio, Louise shares a bodybuilding secret: "Build muscle in your back like your lats and your shoulders... also build up your legs and your glutes." This creates an "X-frame" that can make your waist appear smaller in comparison.

Sleep and Hydration: Unsung Heroes of Fat Loss

Pelitera notes: "Poor sleep habits have been linked with an increase in overall energy intake and a decrease in metabolism. These two aspects alone are going to make achieving fat loss at any rate more difficult."

RELATED: 5 Foods Have More Fiber Than Oatmeal, According to Dave Asprey

The Takeaway: Sustainable Success

Louise's journey proves that with dedication, patience, and the right approach, significant weight loss – including stubborn belly fat – is achievable. As she puts it, "Slow steady wins the race. You've got this guys, it will eventually go." Remember, it's not about quick fixes, but sustainable, health-focused changes that lead to lasting results. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

She Lost 50 Pounds in Her 50s with These 6 “Silly” Weight Loss Hacks

Amy Lynn amylynn.fit
Copyright amylynn.fit/Instagram
Leah Suzanne
By Leah SuzanneApr 17, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Are you trying to lose weight fast? According to one expert, some unexpected habits can help you accelerate fat loss. Amy Lynn is a fat loss coach who has lost over 50 pounds in menopause and helps other women do the same. In a new social media post, she reveals some outside-the-box habits that enabled her to lose weight in her fifties. “These ‘silly’ little hacks might sound random... but they work. Like, actually move-the-scale work. Here’s why each one helps with fat loss — especially if you’re over 40 and your hormones are giving drama,” she writes.

Add Sea Salt to Your Water

Her first hack is to add sea salt to your water. According to Lynn, it “helps with hydration, adrenal support & electrolyte balance. “If you’re chronically tired and craving salty snacks, this is for you.”

Go to Failure in Your Final Set

During your workouts, use your last set as an opportunity to go to failure. “Going to failure in your final set helps build muscle (hello metabolism support) and signals your body to burn fat, not muscle,” she says.

Eat a Raw Carrot Every Day

Eat a “raw carrot a day,” she said. The veggie “helps detox excess estrogen (which is often a hidden reason for stubborn belly fat & mood swings).”

Take a Walk in Nature

She also recommends taking walks in nature. “Lowers cortisol, improves insulin sensitivity, and helps with cravings. Bonus points if you leave your phone at home,” she writes.

Take a Shot of Apple Cider Vinegar Before Meals

Next, take a shot of apple cider vinegar before meals. According to Lynne, it “supports blood sugar control and digestion. Less crashing, less snacking,” she says.

Do Deep Breathing Exercises

Her last “silly” hack is deep breathing, “literally turns off your stress response and lowers cortisol. And since cortisol is the belly fat storing hormone this is a great hack!” she writes.

Bottom Line: Habit Stack

Her Bottom line? Habit stacking these six things will result in big results. “None of these are magic. But stacked together? They’re sneaky powerful.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Fat-Burning Snacks to Eat After 60

Karen Trasatti fitnutfitness
Copyright fitnutfitness/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 17, 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 trying to lose weight after 60 but unsure what to eat? Fueling your body with protein and healthy fat filled snacks is what one expert recommends. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. “5 Go-To Snacks That Keep Me Fit and Lean at 61,” she captioned the video. “Finding snacks that fuel my body, satisfy cravings, and support my fitness goals is key to staying fit and lean at 61. Here are five of my favorite snacks that I eat on repeat,” she says.

Hard-Boiled Eggs + Veggies

Her first snack? Hard-boiled eggs with veggies. “A classic combo! Hard-boiled eggs are a perfect protein source, and I pair them with crunchy veggies like carrot sticks, celery, or cucumber for fiber and volume,” she writes.

Nut Butter + Apple Slices

Almond Butter in Small White Bowl and Apple Slices for SnackingShutterstock

Snack two is apple slices with nut butter. “For a sweet, satisfying snack, I slice up an apple and pair it with almond or cashew butter. It’s loaded with fiber, healthy fats, and just the right amount of natural sugar for an energy boost,” she writes.

Roasted Chickpeas

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.​Roasted ChickpeasShutterstock

She also loves roasted chickpeas. “Crunchy and full of plant-based protein, roasted chickpeas are my go-to when I want something savory. I season them with paprika, garlic, or chili powder before roasting,” she says.

Avocado + Rice Cakes

Avocado,And,Avocado,Oil,On,Wooden,Table, Avocados​AvocadoShutterstock

Another unique combo? Avocado and rice cakes. “A gluten-free rice cake topped with creamy avocado, a sprinkle of sea salt, and maybe a dash of chili flakes hits the spot every time. It’s satisfying and packed with healthy fats to keep me full,” she says.

Homemade Protein Bars

Homemade Energy Bar, Banana, Nut, Peanut Butter, Oatmeal, Protein Bars

Shutterstock

She also loves homemade protein bars. “I make my own protein bars with a mix of gluten-free oats, almond butter, protein powder, and a little maple syrup. They’re perfect for a grab-and-go snack,” she writes.

Bottom Line

The bottom line as to why these foods work? “These snacks are simple, nutrient-dense, and keep me energized for my workouts, work, and everything in between,” she writes. 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

5 Foods You Think Are High Protein…But Aren't

keith ozment fit coaching
Copyright keithozment.fitcoaching/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 17, 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 eating healthy and amping up your protein intake but still can’t lose weight? One expert points out that you might think you are eating high-protein foods when you actually aren’t. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new post he goes over “protein math” and reveals 5 foods you think are high protein but actually aren’t.

“First… let’s clarify what the baseline is for something to be considered high protein. Let’s learn protein math! High protein means there are around 10g of protein for every 100 calories. For example: If the food you are eating has 19-20g of protein and around 200 calories, that’s a winner!” he says. Here are 5 foods that often get labeled as high protein, but actually aren’t.

Peanut Butter

“Peanut butter is my weakness but l’m sorry to say that it is a fat bomb that happens to have a little bit of protein,” Ozment reveals. “A serving of pb is about 190 calories with only 7g of protein. Truly measure out a serving of peanut butter. It’s very depressing.”

Eggs

Basket,Chicken,Eggs,Farm, protein, foodShutterstock

Most people think eggs are a good source of protein, but they aren’t. “On the surface, eggs are essentially high protein. The problem is when people ONLY eat 2 eggs for breakfast. 2 large eggs are only 12g of protein. You need about 20g more to make a solid breakfast,” he says. “Add liquid egg whites or have some turkey sausage along with those 2 eggs to get the total protein up to a minimum of 30 grams.”

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

Nuts “of any kind,” aren’t a good source of protein. “Just like the peanut butter, basically any kind of nut will be a fat serving that happens to have some protein. Nuts are great. Amazing vitamins and minerals, some fiber, healthy fats...just watch the portion sizes and DONT use them as your protein source,” Ozment explains.

Regular Yogurt

Eating delicious natural yogurt at white tiled table, closeupShutterstock

Regular yogurt is not going to cut it for protein. “I’m not talking non fat Greek yogurt...l mean regular, plain old yogurt,” Ozemet says. “A serving of Dannon strawberry yogurt is 160 calories with 5g of protein. Compare that to strawberry Oikos Triple Zero Greek yogurt at 90 calories with 15g of protein. No comparison!”

Protein bars

Close up of entrepreneur woman hands holding cereal snack bar working on laptop at home office

Shutterstock

“Protein bars can be super convenient to get in some protein but most don’t have the best protein to calorie ratio,” says Ozment. “Be sure it passes the protein math that I mentioned at the beginning of this post!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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