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Nutrition & Diet
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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.

CDC Just Revealed 5 Ways You Can Shrink Your Waistline Without Extreme Dieting

The health organization simplifies weight loss for us.

Leah Suzanne
By Leah SuzanneApr 05, 2025
Leah Suzanne
Freelance Writer/Editor
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Teenager Brazilian girl holding a scale over isolated white background with weighing machine and doing victory gesture
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Leah Suzanne
By Leah SuzanneApr 05, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
Nutrition & Diet

With so much contradicting information from experts, influencers, and people you know, losing weight can feel overwhelming. Luckily, the Centers for Disease Control and Prevention, aka the CDC, simplifies it for us. Earlier this year, the health organization revealed five easy steps to losing weight, making the process more manageable.

First, Aim for 1 to 2 Pounds a Week

Woman,Scales,,Measuring,weight,loss,gain,feet,dietShutterstock

The first thing they want you to know? Don’t try to lose weight too fast. “People who lose weight at a gradual, steady pace—about 1 to 2 pounds a week—are more likely to keep the weight off than people who lose weight quicker,” they say, revealing the steps.

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

Step 1: Understand Your "Why"

Fat,Of,Body,Disappointing,With,Young,Caucasian,Woman,Holding,Belly15 Habits Stop to Lose Stomach Fat for SummerShutterstock

The first step is understanding why you are trying to lose weight. Is it for health reasons, or do you want to be more physically active? “Writing down your reasons will help you stay focused on your goal. Place your reasons where you can see them daily to remind yourself why you want to make this change,” the CDC suggests.

Step 2: Track Where You Are

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

Next, track where you are to determine the areas you should focus on for improvement. “You can start by tracking your nutrition, physical activity, and sleep,” the CDC advises. They recommend writing down or using an app to track such things as nutrition, physical activity, sleep, stress, and other wellness facts. You canbenchmark your progress with this usefulLean Body Mass Calculator.

Step 3: Set Specific Goals You Can Reach in a Realistic Time

Woman,Walking,In,The,Park,,Outdoors.,exerciseShutterstock

Next, set specific goals you can reach in a realistic time. “Set short-term goals and reward your efforts along the way. Short-term goals might include drinking water instead of sugary beverages, taking a 15-minute evening walk, or having a vegetable with supper,” they write. You should focus on two to three at a time that are specific and realistic, like walking 15 minutes three days a week. “Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated,” they point out.

RELATED:20 Superfoods for People Over 50

Step 4: Find Support

Cheerful senior friends exercising in park. Women in sportive clothes stretching on cloudy day. Sport, friendship conceptShutterstock

“Identify family members or friends who will support your weight loss efforts. Coworkers or neighbors with similar goals might share healthy recipes and plan group physical activities.

It may help to join a weight-loss program or visit a healthcare professional, such as a nutrition or weight-loss specialist. Ask for a follow-up appointment to monitor changes in your weight and any related health conditions,” they suggest. You can also get your healthcare provider involved.

“Establishing healthy habits are very difficult when healthy choices are limited. Consider looking up your local community resources, such as food pantries, farmers markets, parks and recreation, and trails,” they say.

Step 5: Monitor Your Progress

Plus size black woman measuring waist with tape, showing results of slimming diet, standing in front of mirror, gesturing thumb up at home. Young lady promoting healthy nutrition for weight lossShutterstock

The final step is monitoring your progress. “Evaluate your progress regularly by revisiting your goals. Decide which parts of your plan are working well and which parts need to be changed. Use this information to revise your goals and plan,” they say. “If you consistently meet a particular goal, add a new goal to help continue your pathway to success.”

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

Finally, Reward Yourself

Bath taking woman relaxing in bathtub of hotel room at luxury overwater bungalow resort in Bora Bora, Tahiti.Shutterstock

“Reward yourself for your achievements! Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of fresh flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health,” they conclude. 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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Nutrition & Diet

CDC's 5 Simple Ways to Shrink Your Waistline

Teenager Brazilian girl holding a scale over isolated white background with weighing machine and doing victory gesture
Shutterstock
Leah Suzanne
By Leah SuzanneApr 05, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

With so much contradicting information from experts, influencers, and people you know, losing weight can feel overwhelming. Luckily, the Centers for Disease Control and Prevention, aka the CDC, simplifies it for us. Earlier this year, the health organization revealed five easy steps to losing weight, making the process more manageable.

First, Aim for 1 to 2 Pounds a Week

Woman,Scales,,Measuring,weight,loss,gain,feet,dietShutterstock

The first thing they want you to know? Don’t try to lose weight too fast. “People who lose weight at a gradual, steady pace—about 1 to 2 pounds a week—are more likely to keep the weight off than people who lose weight quicker,” they say, revealing the steps.

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

Step 1: Understand Your "Why"

Fat,Of,Body,Disappointing,With,Young,Caucasian,Woman,Holding,Belly15 Habits Stop to Lose Stomach Fat for SummerShutterstock

The first step is understanding why you are trying to lose weight. Is it for health reasons, or do you want to be more physically active? “Writing down your reasons will help you stay focused on your goal. Place your reasons where you can see them daily to remind yourself why you want to make this change,” the CDC suggests.

Step 2: Track Where You Are

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

Next, track where you are to determine the areas you should focus on for improvement. “You can start by tracking your nutrition, physical activity, and sleep,” the CDC advises. They recommend writing down or using an app to track such things as nutrition, physical activity, sleep, stress, and other wellness facts. You canbenchmark your progress with this usefulLean Body Mass Calculator.

Step 3: Set Specific Goals You Can Reach in a Realistic Time

Woman,Walking,In,The,Park,,Outdoors.,exerciseShutterstock

Next, set specific goals you can reach in a realistic time. “Set short-term goals and reward your efforts along the way. Short-term goals might include drinking water instead of sugary beverages, taking a 15-minute evening walk, or having a vegetable with supper,” they write. You should focus on two to three at a time that are specific and realistic, like walking 15 minutes three days a week. “Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated,” they point out.

RELATED:20 Superfoods for People Over 50

Step 4: Find Support

Cheerful senior friends exercising in park. Women in sportive clothes stretching on cloudy day. Sport, friendship conceptShutterstock

“Identify family members or friends who will support your weight loss efforts. Coworkers or neighbors with similar goals might share healthy recipes and plan group physical activities.

It may help to join a weight-loss program or visit a healthcare professional, such as a nutrition or weight-loss specialist. Ask for a follow-up appointment to monitor changes in your weight and any related health conditions,” they suggest. You can also get your healthcare provider involved.

“Establishing healthy habits are very difficult when healthy choices are limited. Consider looking up your local community resources, such as food pantries, farmers markets, parks and recreation, and trails,” they say.

Step 5: Monitor Your Progress

Plus size black woman measuring waist with tape, showing results of slimming diet, standing in front of mirror, gesturing thumb up at home. Young lady promoting healthy nutrition for weight lossShutterstock

The final step is monitoring your progress. “Evaluate your progress regularly by revisiting your goals. Decide which parts of your plan are working well and which parts need to be changed. Use this information to revise your goals and plan,” they say. “If you consistently meet a particular goal, add a new goal to help continue your pathway to success.”

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

Finally, Reward Yourself

Bath taking woman relaxing in bathtub of hotel room at luxury overwater bungalow resort in Bora Bora, Tahiti.Shutterstock

“Reward yourself for your achievements! Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of fresh flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health,” they conclude. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Tricks to Flatten Your Tummy Without Surgery According to a Plastic Surgeon

Dr_Doctor_Anthony_Youn_tonyyounmd1
Copyright tonyyounmd/Instagram
Alek Korab
By Alek KorabOct 13, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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Are you tired of feeling self-conscious about your midsection? You're not alone. Many of us struggle with stubborn belly fat, but the good news is that surgery isn't your only option. Anthony Youn, M.D. F.A.C.S, a board-certified plastic surgeon known as "America's Holistic Plastic Surgeon," offers insights on achieving a flatter tummy without going under the knife. Combined with expert scientific perspectives, these strategies aim to help you build a healthier, more confident you.

Understanding Belly Fat: The Hidden Danger

Unhealthy overweight Asian fat woman catching on her big belly and arm close up, woman concerned about her fat and body shape problem.Shutterstock

Before diving into solutions, it's crucial to understand what we're dealing with. Belly fat, also known as visceral fat, is more than just a cosmetic concern. According to WebMD, "The type of fat that collects in your belly is called visceral fat. It surrounds your organs and raises your risk for heart disease, type 2 diabetes, and some cancers." This underscores the importance of addressing belly fat not just for aesthetic reasons but for overall health.

Measuring Your Risk

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

How do you know if you have too much belly fat? WebMD provides a simple method: "To find out if you have excess fat in this area, put a tape measure around your midsection at bellybutton-level. More than 35 inches in women and 40 inches in men is too much." If you fall into this category, it's time to take action.

Embrace a Low-Carb, Nutrient-Rich Diet

In his viral post, Dr. Youn emphasizes the importance of diet in achieving a flat tummy. "The first thing you need to do is change your diet," he advises. A low-carb approach can be particularly effective. "I recommend a low-carb diet, not necessarily keto, but definitely lower in carbs," says Dr. Youn. He adds, "Cut out the processed foods, cut out the junk food, cut out the fast food."

While WebMD doesn't recommend a specific "belly fat diet," they do emphasize the importance of a balanced, nutrient-rich diet low in processed foods and high in fruits, vegetables, lean proteins, and whole grains. This aligns well with Dr. Youn's advice for a healthier eating pattern.

Incorporate Intermittent Fasting

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

Another strategy Dr. Youn recommends is intermittent fasting. "I'm a big proponent of intermittent fasting," he states. This approach involves limiting your eating to specific time windows, which can help reduce overall calorie intake and improve metabolic health. Dr. Youn suggests starting with a 12-hour fast and gradually increasing to 16 hours if comfortable. He explains, "Start with 12 hours between dinner and breakfast the next day, and then you can increase that to 16 hours."

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Stay Hydrated and Detoxify

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

Proper hydration is crucial for a flat tummy. Dr. Youn advises, "Drink lots of water." Adequate water intake can help flush out toxins, reduce bloating, and support overall digestive health. He specifically recommends, "Add some lemon to [your water]. Lemon is a great detoxifier." Aim for at least eight glasses of water per day to support your flat tummy goals.

Focus on Core-Strengthening Exercises

Concentrated beautiful young sportswoman doing plank exercise on mat in gymShutterstock

While diet plays a significant role, exercise is also essential. Dr. Youn recommends incorporating core-strengthening exercises into your routine. "Focus on exercises that target your core," he suggests. This includes exercises like planks, crunches, and Russian twists.

WebMD supports this approach, stating, "Even if belly fat runs in your family, you can overcome your genes with the right diet and enough exercise." Regular core workouts can help tone your abdominal muscles, improve posture, and contribute to a flatter-looking tummy.

RELATED:31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Manage Stress Levels

Mature african woman looking outside window with uncertainty. Thoughtful mid adult woman looking away through the window while thinking about her future business after pandemic. Doubtful lady at home.Shutterstock

Stress can significantly impact your waistline. Dr. Youn notes, "Stress causes the release of cortisol, which can increase abdominal fat." To combat this, he recommends stress-reduction techniques such as meditation, yoga, or deep breathing exercises. Taking time to relax and unwind can not only improve your mental health but also contribute to a flatter tummy.

Prioritize Quality Sleep

Young woman waking up in the morning in the bed in the bedroomShutterstock

Quality sleep is often overlooked in the quest for a flat tummy. Dr. Youn emphasizes the importance of adequate rest, stating, "Make sure you're getting enough sleep."

WebMD echoes this advice, explaining, "Too little shut-eye could be part of the reason you've gained weight. Your body makes hormones that make you feel full. Lack of slumber can make them less effective." Aim for 7-9 hours of quality sleep each night to support your flat tummy goals and overall health.

Consider Supplements Wisely

Selective focus of wrinkled hands of a senior woman holding fish oil or omega-3 supplement capsule.Shutterstock

While not a magic solution, certain supplements may support your efforts. Dr. Youn suggests, "You might want to consider taking a probiotic." Probiotics can help improve gut health, potentially reducing bloating and supporting overall digestive function. He also mentions, "There are some supplements out there that can help reduce bloating." However, he cautions, "I'm not a huge fan of fat burners... a lot of those contain stimulants." Always consult with a healthcare professional before starting any new supplement regimen.

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

Be Patient and Consistent

Flat,Belly,Expecting,Baby,pregnant,diet,healthShutterstock

Losing belly fat is a process that requires time and consistency. As Dr. Youn emphasizes, "It's not going to happen overnight, but if you do these things, I guarantee you're going to see results."

WebMD doesn't provide a specific timeframe for losing belly fat, as it can differ significantly from person to person. Factors such as starting weight, diet, exercise routine, and genetics all play a role. The key is to focus on sustainable, healthy habits rather than quick fixes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Here Is How to Lose 15 Pounds in 45 Days

tanisha-vedhara
Instagram/@getgutsmart
Leah Groth
By Leah GrothMay 06, 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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Do you want to drop 15 pounds in time for summer? It could be as simple as ditching a few unhealthy habits. Tanisha Vedhara is a gut health expert and social media influencer with over 78,000 followers on Instagram alone. In a new post, she reveals four things she would do if she wanted to lose 15 pounds in 45 days. “As a Biomedicine Masters, and an active Gut Health enthusiast, I have always been passionate about Gut, longevity, and weight loss,” she says, revealing her top strategies for effective fat loss.

Alcohol Moderation

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Her first recommendation is alcohol moderation. “During this crucial period of fat loss, I advise against alcohol consumption,” she says. “Alcohol can significantly hinder your progress by adding empty calories and affecting your metabolism (it stops protein synthesis aka muscle building process). If your goal is to reduce body fat by June 1st, cutting out alcohol is a wise choice.”

Increase Protein

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

Protein is also key, she says. “I recommend increasing your protein intake to 1.2 - 1.3 grams per pound of your target body weight. While this may seem high, it’s a crucial point to promote satiety, boost metabolic rate and support the growth of lean muscle mass,” which is “essential for weight loss,” she says.

Walking

Back view of a hipster girl walking on city streetShutterstock

Consistent walking is another healthy habit to help lose weight. “Commit to daily walks of 45 minutes, whether on a treadmill or outdoors. This simple, low-impact activity is incredibly effective in burning calories and improving overall health without the risk of overtraining,” she says.

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

Food Tracking

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Her last recommendation is food tracking. “While these strategies may not seem groundbreaking, they are foundational principles that, when applied consistently, can lead to significant weight loss,” she says.

She Has Also Revealed Why the Scale Isn’t Budging If You Are Exercising

Weight,Scale,scales,loss,diet,health,feetShutterstock

In another post she discusses why the scale continues to go up even if you are working out daily. “A pound is a pound, whether it’s fat or muscle. But here’s the catch: they wear very different outfits. A pound of fat is like a fluffy pillow, while a pound of muscle is compact and sleek. So, you’re doing everything by the book – lifting, eating right – and yet, the scale creeps up. Sound familiar? It’s a common scenario, one that often leads to frustration. My inbox is full of messages from clients dismayed by the stagnant scale, even as they report their jeans feeling looser,” she says.

She Doesn’t Recommend Using a Scale

Weight,Loss.,Happy,Girl,Measuring,Waist,With,Tape,Standing,InShutterstock

“That’s precisely why the scale isn’t my go-to for tracking progress. From day one, I encourage clients to take body measurements. It’s not just about the weight; it’s about the transformation your body undergoes,” she continues. “Yes, the scale might not budge, or it might even tip higher, but your clothes are fitting better, your energy is soaring, and your strength is increasing. You’re converting fat into muscle, and while both weigh the same, their impact on your body composition is worlds apart. This shift is a solid sign of getting stronger, of tangible progress. That’s the goal, right?”

RELATED: 15 Superfoods That Reduce Abdominal Fat

Measure Yourself Instead

Slim young woman measuring her thin waist with a tape measure, close upShutterstock

“Remember, the scale is just one tool, and frankly, it’s not the most telling one. It’s the last metric I check for my clients’ progress. There’s so much more to your health journey than a number on a scale,” she says.

💪🔥Body Booster: One easy way to burn fat fast if you are a drinker? Put down the bottle.

Nutrition & Diet

5 Surprising Things About Losing Weight

Dr. Emily MD activemindedphysician
Copyright activemindedphysician/Instagram
Leah Groth
By Leah GrothJan 29, 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 struggling to lose weight? Dr. Emily, MD, is a Board-certified Family Physician and social media influencer who shares advice with her followers about how to lose weight healthfully and sustainably. In a new post, she reveals the most surprising things she tells her clients about weight loss. “I’m a primary care doctor and these are 5 things I tell my patients trying to lose weight that might surprise you,” she writes. “I promise the list doesn’t include ‘eat less, move more.’”

Make Sure You Are Losing Weight for the Right Reason

First, she recommends understanding why you are losing weight. “Make sure you’re losing weight for your HEALTH,” she writes. Your ‘why’ matters- for both starting and maintaining a weight loss journey. I don’t cater to the voices telling people to lose weight to look a certain way.”

Lift Weights

Next, you need to be lifting weights. “Strength train at least 2-3 times a week,” she writes. “People drastically underestimate the importance of resistance training. The more lean muscle mass you have, the higher your metabolism, meaning the more calories you burn just by living.”

Science Supports This

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Manage Your Stress

It’s also essential to manage your stress. “High stress levels increase our cortisol, which leads to us holding on to fat, especially around our midsection. Go to therapy, have joyful hobbies, meditate, practice yoga, have meaningful social connections (I’ve had patients only start to see significant progress in their weight loss when they quit a job they hate),” she writes.

How Meditation Works

Other benefits of getting your zen on? “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  • Increasing imagination and creativity
  • Increasing patience and tolerance
  • Lowering resting heart rate
  • Lowering resting blood pressure
  • Improving sleep quality.

Eliminate Alcohol

Next, stop drinking your calories. “Eliminate alcohol,” she says. “Aside from being a literal carcinogen, alcohol is just empty calories that can increase our risk for unhealthy fat gain around our midsection. It also disrupts our sleep, which is really important for that stress management.”

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

Focus Adding to Your Diet, Not Taking Away

The last piece of advice? “Focus on adding MORE in your diet, not less,” she says. “Very restrictive diets are recipes for disaster (no pun intended) when it comes to sustainable weight loss. Instead of calorie counting or eliminating entire food groups, focus on MORE protein, MORE fiber and MORE fruits/veggies.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Coach Reveals 5 Weight Loss Mistakes She Ditched to Lose 100 Pounds

Tameika_Gentles_tameikag1
Copyright tameikag/Instagram
Leah Groth
By Leah GrothJan 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

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

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

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

Are you struggling to lose weight? Make this year your weight loss success story by avoiding some diet and fitness strategies that may be backfiring. Tameika Gentles is a fitness coach and weight loss warrior who dropped a whopping 100 pounds sustainably. In a new post, she reveals a few of the things she avoided doing that enabled her to lose a lot of weight. “5 controversial things I DO NOT recommend if you’re trying to lose 50 pounds or more (and I’ve lost 100 lbs…),” she writes across the Instagram video.

She’s Lost 100 Pounds and Kept It Off After Failing Over and Over Again

“I’ve been there—tried it all and failed HARD. But after losing 100 lbs and keeping it off, here’s what I’ve learned,” she continues in the post. “And what I’m sharing isn’t about what’s good or bad—it’s about what’s NOT necessary for long-term success.”

You “Don’t Need to Do” These 5 Things to Lose Weight

“No shame to those who choose these methods—do what works for YOU! This message is for the people who feel like they have to follow these trends to succeed. I’m here to tell you: you don’t. If you’re kicking off your weight loss journey in 2025, here are five things you don’t need to do,” she says.

RELATED: Nutritionist Lost 80 Pounds With These 5 Daily Habits

1. Fasting

Fasting is the first thing you don’t need to do in order to lose weight. “Fasting can work for some, but it’s not a must for results. Skipping meals often leads to overeating later, slows your metabolism, and can mess with your hormones. Sustainable weight loss is about finding balance, not extremes,” she writes.

2. Low Carb Diet

The second thing you don’t need to do? Go on low-carb diets. “Cutting carbs might lead to quick results, but is it realistic for life? Carbs fuel your body and mind—they’re not the enemy. You don’t need to cut out entire food groups to see progress,” she says.

3. Excessive Exercise

The third thing you don’t need to do? Excessive exercise. “More isn’t always better. It’s about consistency. 30 minutes of daily movement for a year beats an intense 3-week overhaul that leads to burnout and months of inactivity,” she writes.

RELATED: This Coach Lost 110 Pounds by Walking More and These 4 Simple Changes

4. Detoxes

Number four? Detoxes. “Save your money. Your liver and kidneys are built-in detox powerhouses. Most detoxes are unnecessary (and some are even harmful). Focus on real, nourishing food instead,” she says.

5. Weight Loss Pills/Supplements

Weight loss pills and supplements are also not needed. “They’re often unregulated, unsustainable, and don’t address the behaviors that lead to lasting change. I lost 100 lbs without them, and my clients succeed without them, too. You don’t need them,” she says.

RELATED: Top Nutrition MD Reveals 5 Signs You're Eating Too Much Protein

Instead, Focus on Balance, Consistency, and What Works for You

“The key to sustainable weight loss isn’t doing what’s trendy—it’s finding what works for YOU. Starting your 2025 journey? Remember, you don’t need to follow extreme trends to see real, lasting progress. Focus on balance, consistency, and what fits your life,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackApr 18, 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.

After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackApr 18, 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.

Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

Walk 10,000 Steps Every Day

Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

Prioritize High-Protein, Nutrient-Dense Foods

Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

Strength Train At Least 3 Times Weekly

Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

Take The Right Supplements

While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

Prioritize Deep Sleep and Recovery

You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

Stay Consistent Without Extreme Dieting

Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

Focus on Compound Exercises and Progressive Overload

When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

Balance Your Macros Without Obsessive Tracking

While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

Create Accountability Through Community

Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months

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Shutterstock
Christopher Roback
By Christopher RobackApr 17, 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.

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

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Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

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Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

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You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

soy cheese tofu diced on a cutting board, basil closeup​Best: Tofu, Tempeh, & QuinoaShutterstock

One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

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Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

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Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

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Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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