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Coach, 52, Lost Weight When She Ditched 5 Bad Habits

Are you guilty of them too?

Adelina Jordan lina fit
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Are you trying to lose weight but are holding on to bad habits? Adelina Jordan is a 52-year-old fitness trainer and coach whose mission is “proving age is just a number,” according to her Instagram bio. In a new post she reveals some changes she made to her routine that enabled her to get into her best shape ever. “Entering my 50s I realized I had to let go of some habits that were holding me back from becoming my best self .. physically and mentally,” she writes. “5 habits that I broke up with in my 50s that transformed my body and mind.”


Shifting Goals From Losing Weight to Building Muscle

The first thing she did was switch from scale weight goals to strength and muscle building. “I stopped focusing on the number on the scale and shifted my focus to building strength and muscle. This mindset change has not only improved my physique but is key to overall health and longevity,” she writes.

Committing to Consistent Strength Training and Daily Movement

She also started working out daily. “I now prioritize strength training 4-5 days a week, along with hitting 8-10k steps daily. This combination has helped me stay active, strong, and energized every day,” she writes. “I no longer look for the latest Instagram workouts or the cardio that has the most intensity. Progressive overload training and daily walks are key components to my regimen.”

Less People Pleasing, More Peace

Next, she did less people pleasing and found peace. “I learned to say ‘no’ when necessary and placed firm boundaries, prioritizing my peace and mental well-being over trying to make everyone else happy. My circle has become smaller but I now enjoy quality time with those whose morals and values are in line with my own,” she writes.

Focusing on Nutrition

She also started recognizing nutrition is key to maintaining her physique. “I’ve learned that fueling my body with whole foods, hitting my protein goals, and meal prepping are essential to staying on track and maintaining my progress. Nutrition is the foundation of both my health and my physique,” she writes.

Finding Balance for a Sustainable Lifestyle

Finally she discovered balance, which helped her maintain a sustainable lifestyle. “Moderation is key. Instead of labeling foods as ‘good’ or ‘bad,’ I’ve embraced a balanced approach to eating and living. This mindset shift has made accountability and control more manageable, allowing me to enjoy the journey without feeling restricted,” 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.

More For You

Adelina Jordan lina fit
Copyright lina_fit/Instagram

Are you trying to lose weight but are holding on to bad habits? Adelina Jordan is a 52-year-old fitness trainer and coach whose mission is “proving age is just a number,” according to her Instagram bio. In a new post she reveals some changes she made to her routine that enabled her to get into her best shape ever. “Entering my 50s I realized I had to let go of some habits that were holding me back from becoming my best self .. physically and mentally,” she writes. “5 habits that I broke up with in my 50s that transformed my body and mind.”


Shifting Goals From Losing Weight to Building Muscle

The first thing she did was switch from scale weight goals to strength and muscle building. “I stopped focusing on the number on the scale and shifted my focus to building strength and muscle. This mindset change has not only improved my physique but is key to overall health and longevity,” she writes.

Committing to Consistent Strength Training and Daily Movement

She also started working out daily. “I now prioritize strength training 4-5 days a week, along with hitting 8-10k steps daily. This combination has helped me stay active, strong, and energized every day,” she writes. “I no longer look for the latest Instagram workouts or the cardio that has the most intensity. Progressive overload training and daily walks are key components to my regimen.”

Less People Pleasing, More Peace

Next, she did less people pleasing and found peace. “I learned to say ‘no’ when necessary and placed firm boundaries, prioritizing my peace and mental well-being over trying to make everyone else happy. My circle has become smaller but I now enjoy quality time with those whose morals and values are in line with my own,” she writes.

Focusing on Nutrition

She also started recognizing nutrition is key to maintaining her physique. “I’ve learned that fueling my body with whole foods, hitting my protein goals, and meal prepping are essential to staying on track and maintaining my progress. Nutrition is the foundation of both my health and my physique,” she writes.

Finding Balance for a Sustainable Lifestyle

Finally she discovered balance, which helped her maintain a sustainable lifestyle. “Moderation is key. Instead of labeling foods as ‘good’ or ‘bad,’ I’ve embraced a balanced approach to eating and living. This mindset shift has made accountability and control more manageable, allowing me to enjoy the journey without feeling restricted,” 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.

Dusty Young  Nutrition & Fitness Coach
I Lost 100 Pounds and Here Is Why You Aren’t Losing Weight
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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 on a mission to lose weight? Weight loss coach Dusty Young, who shed 100 pounds on his journey, has cracked the code with a revolutionary approach that is taking social media by storm. In a recent social media post, the self-described "recovering fat kid" opens up about his weight loss journey, revealing some non-negotiables. “6 things I personally don’t do as a nutrition coach that also lost 100 pounds,” he writes.

These Are His “No-go”s

“These are a no-go for me! There are a lot of things I used to do on my weight loss journey that I don’t do anymore…And honestly? Ditching them made losing 100 lbs (and keeping it off) way easier. Here are a few things I personally don’t do as a nutrition coach who’s been through it,” he writes.

He Doesn’t Fast

“I don’t fast,” he says about the first thing he avoids. “Tried it. Hated it. It just made me overeat later and tanked my workouts. Now? I eat when I’m hungry, my workouts are way better, and my energy is far more stable.”

He Doesn’t Spends Hours in the Gym

The second thing he doesn’t do? “I don’t spend hours in the gym,” he continues. ”I lift about 4 hours a week (sometimes less). I hit 7-10k steps daily and sprinkle in some cardio here and there. Getting in shape doesn’t have to feel like a second job.”

He Doesn’t Drink Black Coffee

“I don’t drink my coffee black,” is the third habit. ”I like a splash of creamer. And guess what? That’s fine. A little creamer isn’t the reason people struggle with fat loss.”

He Doesn’t Do Fad Diets

“I don’t eat my food off a wooden cutting board. Translation: I don’t do fad diets,” he continues. “If a diet claims to be the healthiest way to eat, it’s a solid red flag. Most diets have some solid principles—like eating more protein or whole foods—but if it’s extreme or makes everyday foods feel ‘off-limits,’ it’s probably not sustainable.”

He Doesn’t Overly Restrict

The next thing he doesn’t do? “I don’t overly restrict,” he says. ”The second I stopped telling myself ‘I can’t have that,’ I stopped the restrict-binge cycle. When nothing was off limits, balance got way easier, and life got more enjoyable,” he says.

He Doesn’t Beat Himself Up

“I don’t beat myself up after eating like an a-hol,” he essays. “One meal doesn’t ruin your progress—just like one healthy meal doesn’t magically transform your body. I move on by getting back on track with my next meal, and don’t even think twice.”

His Bottom Line: Stick to Sustainability

“The key? Sustainability over extremes. If it’s not something you can do forever, it’s probably not the best strategy for you,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Gillian Ferguson the_macro_method
Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
Copyright the_macro_method/Instagram

Are you struggling to lose weight? It might be time to change some of your health habits. Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer “Helping you ditch diets & transform your body through macros, movement & mindset,” she maintains on her page. In a new social media post, she reveals the changes she made to lose weight. “I’ve lost 50 lbs over the last 3 1/2 years and totally transformed myself to have a lean, strong + healthy mom bod,” she writes. “Here’s what changed.”

No More Quick Fixes

The first thing she did was stop relying on quick fixes. “I stopped wasting time + money + energy on quick fixes. The constant back & forth and always searching for the next best thing was exhausting me more than I even knew,” she writes.

She Changed Her Mindset

She also changed her mindset and turned her thinking around. “I stopped believing other people were ‘lucky’ or had it easier than I do,” she says.

She Stopped Making Excuses

Another major change she made? “I stopped making excuses,” she wrote.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Started Being Accountable

She also started being accountable. “I committed to an approach and a coach - and wow the accountability was everything I needed,” she said.

She Got Her Priorities in Order

She got her priorities in order. “I started focusing on what I wanted MOST vs what I wanted in the moment,” she said.

RELATED: This Is Exactly How to Lose Body Fat This Year

She Committed to Her Habits

She committed to her habits. “I focused hard on nailing my daily habits and routines. This ended up being critical to carry me through tough times,” she says.

She Didn’t Listen to Outside Noise

She also didn’t listen to outside chatter. “I drowned out the noise and stayed in my lane - NO MATTER WHAT,” she writes.

Boundary Setting

Boundary setting was instrumental in her success. “I learned how to set boundaries,” she writes about her eighth habit.

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

She Stopped Cheating

She also didn’t allow herself to feel entitled to cheat days. “I stopped treating every weekend and holiday and vacation and girls night out and date night and party like an excuse to go off the rails,” she writes.

She Stopped Treating Herself to Junk and Booze

She stopped using junk food and booze as a crutch. “I learned I don’t need junky food and a lot of alcohol to have an amazing time,” she says.

She Stopped Trying to Out Exercise a Bad Diet

“I stopped trying to use exercise as a way to outdo a bad diet. Instead exercise and nutrition work together,” she says about her eleventh change.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

She Stopped Labeling Food as Good or Bad

She also changed the way she looks at food. “I stopped thinking of foods as good or bad and eliminated the concept of a ‘cheat meal,’” she says.

She Started Walking

She also started getting her steps in. “I started walking - a lot,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

She Changed Her Relationship with Alcohol

She stopped drinking her calories and relying on booze. “I totally changed my relationship with alcohol,” she says.

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

She Prioritized Self-Care

Finally, she started prioritizing self-care. “I realized that taking care of myself as a mom isn’t a luxury, it’s a necessity. I am 1000% a better mom and wife now that I feel good & strong & healthy in my own skin,” she writes.

She Took the Timeline Away

“And this is a big big one and it didn’t happen until I had already lost a chunk of weight and started to feel really good about myself ….I took the timeline away and started really loving the whole process. I stopped wanting to be smaller and I started wanting to be stronger,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Gillian Ferguson the_macro_method
Copyright the_macro_method/Instagram

Are you starting your week off on a healthy note? There are things you can do on Sunday to support your weight loss goals, says an expert. Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer “Helping you ditch diets & transform your body through macros, movement & mindset,” she maintains on her page. In a new post, she reveals how her Sunday prep keeps her in line for the week. “5 things I do every Sunday as a weight loss coach who has lost close to 50 lbs and wants to keep my body tight & healthy,” she captioned the Instagram video. “Your time, money, sanity, and health are all way too valuable not to do this.”

Review Your Calendar

Woman planning her monthly menstruation calendar, mark the days of menstruation and ovulation. She sitting on bed wearing home clothesShutterstock

Her first recommendation? Review your calendar for the week ahead. “I make sure all my workouts & walks for the week are on there, too - if they’re not, they’re not going to happen! If it’s a priority you’ll make it happen, if not you’ll make an excuse so write that ish down and stick to it,” she writes.

Stock Up on Groceries

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Next, assess your groceries situation and go shopping for the week ahead. “After I know the calendar, I spend a few mins thinking about meals for the week based on where we will be & what we have going on. Grab what I need for the week, stock up on produce and deli meat and all of our staples!” she says.

Pre-Log In Your Macros

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

Ferguston recommends pre-logging in MFP. “IF YOU ARE TRACKING MACROS AND YOU DON’T PRE LOG YOUR DAY, YOU ARE NOT SETTING YOURSELF UP FOR SUCCESS,” she says. “This doesn’t have to be a big thing. Don’t make it tedious. I plan the next day before I go to bed the night before.”

Plan for Events and Meals Out

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4️⃣ Plan for any events or meals out 💃🏼

Generally the majority of my meals are eaten at home which is how I’ve maintained my weight loss for so long and I recommend the same for you. BUT of course I have a social life! Whether it’s family pizza night or a GNO, pre planning will make YOU feel more in control of your choices and will give you something to look forward to not obsess over. Even if your plan is to NOT TRACK, that’s ok. But you need a plan!

Tidy Up

Woman wiping stainless steel refrigerator door with rag and cleaning agent. Housewife cleans the kitchenShutterstock

Keeping your space clean and tidying up on Sunday can impact your week, says Ferguson. “Do yourself a favor & don’t start your week in chaos. A clean space does wonders for your focus & decision making. I’m ocd about this but you don’t have to be 😜 Just take some time on Sunday clean your space so when you wake up tomorrow to hit the ground running you’re not distracted by 213 other things to do first. This includes emails and texts,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ilene Block silverandstrong
She Lost 40 Pounds at 61 by Reverse Dieting and Doing These 8 Things
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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 over 50 and aren’t sure what to do to lose weight? Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. By making a few simple changes to her routine, she lost 40 pounds at 61 (and 55 pounds altogether). In a new post, she breaks down her strategy into six simple tips. “If you’re a woman 50+ who wants to become unrecognizable in 2025, do these 6 things,” she writes.

Make Yourself a Priority

The first thing you need to do is prioritize yourself. “Most women, particularly in our age group, put everyone else’s needs before their own,” she says. “The cliche ‘you take better care of others when you take care of yourself first’ is a cliche because it’s true. YOU have to become your priority.”

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

Eat One Gram of Protein Per Pound of Goal Bodyweight

Next, she recommends eating one gram of protein per pound of body weight daily. “Most women don’t eat enough protein. Protein is the key building block for strong muscles, which you need to help build strong bones which will keep you independent and with quality of life as you age,” she writes. “Track your food and be accurate. If you’re not, you’re only fooling yourself and won’t get the results you want.”

Lift Heavy Weights

Next, lift heavy weights or weights that are heavy for you. “Strength training, combined with macro nutrition, is the fountain of youth!” she says. “You MUST strength train if you want to be fit and healthy and remain independent as you age.”

Drink Enough Water

Make sure to drink enough water. Why is hydration important? “On average, women our age would drink around 80 oz of water a day. Our bodies need water to regulate our body temp, lubricate joints, support brain health and keep our skin hydrated,” she says.

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

Get Enough Sleep

Getting enough sleep is also important. “Sleep can become a challenge after menopause, but has never been more important. It takes us longer to recover from exercise post menopause and when we sleep, this is when most of our recovery takes place,” she says. “If you develop sleep issues post menopause (like I did), HRT may help (it did for me). Talk to your doctor.”

Focus on Your Mindset

Finally, focus on your mindset. “We become set in our ways as we age and often don’t realize the negative self talk that is going on,” she says. “Start paying attention to how you talk to yourself. Try this - talk to yourself the way you’d talk to your best friend - not your worst enemy!”

Happy loving older mature mother and grown millennial daughter laughing embracing, caring smiling young woman embracing happy senior middle aged mom having fun at home spending time together. Mothers Day
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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.

No matter if you are a teenager or over 60 – we all know finding the perfect Mother's Day gift can be challenging. Instead of another scarf or picture frame that collects dust, why not give the gift of wellness this year? But which one to choose with so many products available? We've selected 5 best ideas that will help your mom prioritize her health and relaxation—something she deserves but rarely buys for herself. Check out our top picks that blend function, style, and self-care for the special woman in your life.

Nike Grind Dumbbells: Sustainable Strength

Nike Grind Dumbbells

Nike

These eye-catching dumbbells aren't just stylish—they're eco-friendly too. Made with at least 20% Nike Grind rubber, a byproduct from Nike's footwear manufacturing, they transform waste into workout essentials. Available in weights from 2.5 to 50 pounds, they work for fitness beginners and dedicated gym-goers alike. The vibrant colors add a modern touch to any home gym space, making fitness equipment feel less utilitarian and more like a design choice.

Canopy Bedside Humidifier 2.0: Sleep Sanctuary Creator

Canopy Bedside Humidifier 2.0

Canopy

Transform mom's bedroom into a personal retreat with this clever 3-in-1 device. The Canopy Bedside Humidifier combines humidifier, aromatherapy diffuser, and white noise machine functions in one sleek package. Beyond just looking good on the nightstand, it helps improve sleep quality while providing skincare benefits through proper humidity levels. For a truly special gift, consider their bundle option, which include essential oils and other complementary products.

FarmHouse Fresh Gift Sets: Clean Luxury

FarmHouse Fresh Gift Sets

FarmHouse Fresh

Give mom the spa experience at home with these luxurious skincare sets from women-owned FarmHouse Fresh. Each collection features premium serums, masks, and moisturizers formulated with clean botanicals and effective peptides. These indulgent products provide the perfect excuse for mom to carve out some much-deserved self-care time. The beautifully packaged sets make gift-giving easy and offer a touch of luxury that mom might not splurge on for herself.

Mitopure Gummies: Science-Backed Energy

Mitopure Gummies

Mitopure

For the wellness-minded mom interested in longevity and natural energy, Mitopure Gummies make a thoughtful choice. These science-backed supplements support cellular energy production and healthy aging from the inside out. They're perfect for active moms focused on recovery, those interested in the latest health research, or anyone who needs a sustainable energy boost throughout busy days. The gummy format makes this advanced supplement easy to incorporate into daily routines.

Bullbar 2.0 Home Gym: Space-Saving Strength

Bullbar 2.0 Home Gym

Bullbar

Help mom strength train at home with this ingenious, space-conscious fitness solution. The BULLBAR 2.0 requires zero installation and fits seamlessly into smaller spaces—perfect for apartments or homes without dedicated gym rooms. This pull-up and dip station allows for effective upper body and core workouts without the bulk of traditional home gym equipment. Its sleek design means it won't be an eyesore, making it easier to keep fitness equipment accessible for regular use.

Liezl Jayne Strydom
Copyright Liezl Jayne Strydom/YouTube/Shutterstock
Evidence-Based

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

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

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

Finding truly satisfying meals while trying to lose weight can feel like an impossible challenge. Nutrition coachLiezl Jayne Strydom discovered this firsthand before successfully losing over 40 pounds with a sustainable approach. "The biggest struggle when you're trying to lose weight is finding meals that don't leave you feeling hungry that actually keep you full," Liezl explains. Her solution? A customizable meal plan packed with protein-rich, flavorful recipes that are dairy-free, gluten-free, and most importantly, genuinely filling. Follow along to discover exactly what she ate to transform her body while never feeling deprived.

The 100g Protein Plan That Changed Everything

This customizable meal plan delivers over 100 grams of protein daily while keeping calories manageable. "I've put together an ideal day of eating for weight loss that's balanced and filling with tasty meals and snacks," Liezl shares in her recent post. The beauty of her system lies in its flexibility—you can easily adjust portions to hit your personal calorie goals anywhere from 1,200-1,800 calories. Each main meal provides approximately 400 calories, while snacks clock in around 200 calories each, making mix-and-match customization simple.

Breakfast: Quick Scrambled Egg Burrito

Start your day with this protein-packed, 5-minute meal that'll keep you satisfied all morning. "It's probably the easiest burrito that I know how to make and that is what I like for breakfast, something incredibly easy," Liezl says. Simply scramble two eggs (or use egg replacer for a vegan option), heat a tortilla, then layer with baby spinach, the scrambled eggs, salt, pepper, and two tablespoons of salsa. The result is a filling breakfast burrito with minimal effort but maximum flavor—perfect for busy mornings when you need sustainable energy.

Morning Boost: Protein-Packed Coffee

Keep your morning momentum going with this simple, protein-rich coffee that takes just minutes to prepare. "It's a very low-calorie and high-protein coffee that I've always loved," Liezl explains. Mix a teaspoon of instant coffee with a half-teaspoon of maple syrup (or sweetener of choice) and a splash of water. Heat a cup of soy milk in the microwave for about a minute, then combine with the coffee mixture. Soy milk delivers extra protein while keeping the drink dairy-free, making this a perfect morning boost at only about 80 calories.

Lunch: Spicy Chicken Mayo Sandwich

This flavor-packed sandwich delivers protein and satisfaction in equal measure. "I love a quick lunch, I love a quick meal," Liezl shares as she assembles this simple but delicious sandwich. Toast two slices of bread (80-100 calories each), then prepare the spicy chicken mayo by mixing one tablespoon mayonnaise, one teaspoon tomato sauce, a half teaspoon sriracha, smoked paprika, and lemon juice. Add 90-100g pre-cooked chicken, mix well, and spread on toast with sliced tomato and spinach for a filling, protein-rich lunch that comes together in minutes.

Afternoon Pick-Me-Up: Mango Raspberry Yogurt Smoothie

Satisfy your sweet tooth with this refreshing, nutrient-dense smoothie. "It tastes like dessert," Liezl raves about this creamy treat that's become one of her daily staples. Blend one cup of frozen mango, half a cup of frozen raspberries, and about 80 calories worth of yogurt (Liezl uses coconut yogurt, but any type works). Add a half-teaspoon of maple syrup or sweetener of choice for a perfectly balanced smoothie that delivers protein, fiber, and natural sweetness in every sip—ideal for that mid-afternoon energy dip.

Dinner: Chickpea and Rice Stir Fry

This versatile dinner offers plant or animal protein options while delivering serious flavor. "Don't judge it before you try it. It's better than it sounds, I promise," Liezl insists about this surprisingly delicious meal. Sauté an onion until caramelized, then add either cubed tofu or pre-cooked chicken for protein. Mix in a can of drained chickpeas, frozen peas, and cooked rice (about two cups). Season with turmeric, onion powder, ginger powder, soy sauce, a touch of sweetener, salt, pepper, and finish with handfuls of baby spinach and fresh lemon juice.

Meal Prep Magic

Turn dinner into tomorrow's effortless meals with simple batch cooking. "Often when I'm making dinner, I just throw in some extra portions and then I don't have to cook tomorrow," Liezl explains. Her chickpea and rice stir fry works perfectly for this approach—simply make extra and portion into containers for quick meals throughout the week. This strategy saves significant time while ensuring you always have a healthy, protein-rich option ready when hunger strikes, making it easier to stick with your weight loss plan.

Evening Treat: Peanut Butter Chocolate Popcorn

End your day with this perfectly balanced sweet-salty snack that satisfies cravings without derailing progress. "It makes the perfect after-dinner snack, especially if you want to watch something," Liezl says. Air-pop about one-eighth cup of popcorn kernels (no oil needed), then prepare a simple sauce of one tablespoon peanut butter, one tablespoon milk of choice, and a teaspoon of maple syrup. Drizzle over the salted popcorn and top with 10-15 dark chocolate chips for a guilt-free treat that hits all the right notes.

Customize Your Calories

Tailor this meal plan to perfectly match your weight loss goals with simple adjustments. "It's really easy to mix and match things to get the amount of calories you want for the day," Liezl explains. For a 1200-calorie day, include all three main meals. At 1400 calories, add one snack of your choice. For 1600 calories, enjoy both snacks alongside the main meals. And if you're aiming for 1800 calories, include everything plus a double portion of the smoothie. This flexibility makes the plan sustainable for different body types and weight loss stages.

The Simple Point System

Keep tracking effortlessly with Liezl's straightforward approach to meal planning. "All the meals are four points and all the snacks are two points," Liezl shares about her intuitive system. This simple framework makes daily planning nearly effortless—no complicated calculations required. By assigning point values rather than obsessing over exact calorie counts, you can focus on consistency and enjoyment rather than restriction. This psychological shift played a crucial role in Liezl's sustainable 42-pound weight loss journey.

Protein: The Secret Weapon

Hitting 100+ grams of protein daily is the hidden key to feeling satisfied and full while losing weight. "If you eat all of this, if you have all these meals and snacks, you're going to be getting more than 100 grams of protein for the day," Liezl emphasizes. This higher protein approach helps maintain muscle mass during weight loss while significantly reducing hunger between meals. By prioritizing protein at every meal and snack, you naturally crowd out less satisfying foods while keeping your metabolism running efficiently throughout your weight loss journey.

Why This Approach Works

These meals helped Liezl lose 42 pounds by solving the most common weight loss obstacles. "Every single time I look through these now I'm reminded that during this time in my life when I was trying to lose weight, what I really really struggled with was finding low calorie meals that tasted good, that were balanced with all the food groups, and that were filling," Liezl reflects. By creating simple, protein-rich recipes that actually taste delicious, she removed the biggest barriers to sustainable weight loss—hunger, boredom, and complexity—making healthy eating feel effortless rather than exhausting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Petra Genco
Copyright Petra Genco/YouTube
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.

Let's face it - weight loss during menopause can feel like an uphill battle. But fitness expertPetra Genco, with over 700k subscribers, is on a mission to help women in their 40s, 50s, 60s+ get back into shape. Petra proves it's never too late to transform your body, even when hormonal changes seem to be working against you. Read on to discover her four powerful strategies that can help you burn fat twice as fast as usual - no crash diets required.

Exercise Smarter, Not Harder

Many women believe endless cardio is the answer to weight loss, but Petra has a different perspective. "Doing too much cardio, especially the kind that pushes your body to the edge of exhaustion, causes chronic inflammation," Petra explains in her post. When you overtrain without proper recovery, cortisol levels spike - the stress hormone directly linked to belly fat storage. Instead of hours on the treadmill, Petra recommends resistance training to build muscle, which becomes your fat-burning powerhouse. The more muscle you have, the more calories your body burns at rest.

Resistance Training: Your Fat-Burning Secret

Swap those endless cardio sessions for weight training and you'll be shocked at the difference. "Lifting weights or doing bodyweight exercises helps you build muscle and boost your metabolism," says Petra. Unlike cardio, where calorie burning stops when you step off the treadmill, resistance training keeps your metabolism elevated for hours afterward. This means you're still burning calories long after your workout ends. The best part? You don't need to exercise daily - just 4-5 strength training sessions per week can deliver better results than daily cardio.

Recovery Is When the Magic Happens

Contrary to what you might think, working out every day isn't the fast track to results. "Your body doesn't burn fat and build muscle when you're exercising. It happens after, when you're recovering," Petra points out. Without adequate recovery time, you'll slow your progress, feel constantly exhausted, and potentially lose muscle instead of fat. For maximum fat loss in minimum time, focus on three key recovery areas: protein intake, quality sleep, and stress management.

Prioritize Protein for Muscle Recovery

If you're not eating enough protein, your body will struggle to build muscle - meaning you'll burn fewer calories overall. "A good rule of thumb is to eat around one gram of protein per ideal pound of body weight," Petra advises. She personally aims for at least 100 grams of protein daily. Maintaining high protein intake is particularly crucial during intense fat loss periods, as it helps preserve muscle mass. Include protein-rich foods like eggs, chicken, fish, tofu, or lean beef with each meal.

Sleep Your Way to Faster Fat Loss

Sleep isn't just about energy levels - it directly impacts your body's ability to burn fat. "Studies show that people who don't get enough sleep burn less fat and more muscle, which is the opposite of what we want," says Petra. Poor sleep quality can sabotage even the best diet and exercise plan. Aim for 7-8 hours of quality sleep each night to support your body's fat-burning processes. Create a relaxing bedtime routine and stick to consistent sleep and wake times to optimize your results.

Manage Stress to Reduce Belly Fat

Chronic stress is a major obstacle to fat loss, especially around the midsection. "High stress increases cortisol, which is the hormone that makes it much harder to burn fat, especially around the belly," Petra explains. Simple stress management activities like reading, walking, or spending time with loved ones can significantly impact your fat-burning efficiency. Consider incorporating meditation, deep breathing exercises, or gentle yoga into your routine to keep cortisol levels in check.

Track Your Calories (Temporarily)

While Petra generally discourages obsessive calorie counting, she recommends short-term tracking to ensure you're in the right calorie deficit. "Your maintenance calories can be estimated by taking your body weight in pounds and multiplying it by 14," she shares. From there, create a moderate deficit of about 400 calories per day - enough to see fast progress without feeling deprived. For example, if you weigh 150 pounds, your maintenance calories would be around 2,100, making your fat-loss target approximately 1,700 calories daily.

Keep Your Meals Simple and Consistent

Tracking every calorie can become tedious, so Petra offers a practical solution. "Eat the same or very similar meals every day," she suggests. This approach might not be Instagram-worthy, but it makes staying on track significantly easier. Structure your day around three protein-rich meals, each containing at least 30 grams of protein plus vegetables or salad. This simple framework removes decision fatigue and helps you maintain your calorie deficit without constant calculations.

Incorporate Hydrating Foods

Strategic food choices can help manage hunger while keeping calories low. "Cucumber and watermelon are two of my personal favorites to add to my choice of protein at mealtimes," Petra shares. These water-rich foods are not only hydrating but also filling and low in calories - allowing you to eat satisfying portions without exceeding your daily calorie target. Other hydrating options include celery, lettuce, zucchini, strawberries, and bell peppers.

Drink More Water

Proper hydration is a simple yet powerful strategy for fat loss. "When you drink, your stomach actually fills up, so if you're constantly hydrating, you will have less room in your belly for food," Petra explains. Aim for 2-3 liters of water daily, and consider adding lemon or lime slices for flavor if plain water doesn't appeal to you. Besides helping control appetite, adequate hydration improves your metabolism, supports workout recovery, and enhances overall health.

Walk Your Way to Faster Results

You don't need to exercise intensely every day, but staying active is crucial. "Walking 10,000 steps a day can burn around 300 to 500 extra calories, depending on your weight and speed," says Petra. For accelerated fat loss, aim for 10,000 steps daily - which can be spread throughout the day. Combined with your 400-calorie dietary deficit, this creates an 800-calorie daily deficit or approximately 5,600 calories per week. At this rate, significant fat loss becomes inevitable.

The Perfect Fat-Burning Combination

When you implement all four strategies - smart exercise, proper recovery, calorie management, and consistent activity - results happen faster than you'd imagine. "If you do this, it's impossible not to lose weight," Petra guarantees. The beauty of this approach is its synergy - each component enhances the others. Resistance training builds metabolism-boosting muscle, recovery ensures that muscle growth continues, calorie management creates the necessary deficit, and daily activity amplifies everything. Together, these strategies create a powerful fat-burning environment in your body. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.