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

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

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

Coach Loses 90 Pounds Naturally Following 4 Simple Daily Rules

Adapt these habits to lose weight and keep it off.

Leah Groth
By Leah GrothJan 15, 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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Coach Loses 90 Pounds Naturally Following 4 Simple Daily Rules
Copyright brookeralphsfit/Instagram
Leah Groth
By Leah GrothJan 15, 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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Fitness & Workouts

Do you want to lose weight and keep it off? According to a top expert, it all boils down to a few healthy habits. Brooke Ralphs is an online fitness and nutrition coach (CPT and CNC) who helps her clients burn fat and sustainably build muscle. “I went from 225 pounds to 135 naturally, and if I was someone who wanted this in 2025this, this is what I’d put in my New Year goals,” she writes across the video. “A golden goal list to set you up. I'd make sure this was set,” she adds in the caption. Here is what she recommends:

Set a Realistic Calorie Goals

Don't overdo it when it comes to cutting calories. "Setting a realistic calorie goal" and making sure your protein goal is around your goal body weight in grams, is Brooke's first recommendation. "Usually this is close to the 40,30,30 split with macros for fat-loss," she says in her video.

Get Your Steps In

Walking is also instrumental for weight loss, says Brooke. "Commit to a daily step goal," she recommends. This gets her body "up and moving so that my total daily energy expenditure gets higher," she says.

Plan Your Workouts Ahead of Time

Don't wing it when it comes to exercise. "Decide what days and times I'm working out and what workouts I'm doing," says Brooke. "Treat them like important appointments that can't be missed or moved around."

Strength Training

Like many experts, Brooke recommends lifting weights. "Focus on strength training at least 3x a week and commit to learning how to lift in progressive overload with time under tension rather than just doing random machines. Treat it like you're learning a new skill and hobby," she says.

Track Your Victories

"Keep track daily of things you're proud of yourself for doing and celebrate the daily wins that you accomplished by showing up rather then being perfect," says Brooke. "This will help you get rid of all or nothing mindset."

RELATED: Metabolism Expert Reveals 4-Ingredient Pudding That Burns Fat Like Ozempic

And Reward Yourself for Them

And, set up "a non food reward system where you award yourself with a massage, a new outfit, a book, get yourself a memorable trophy that you're proud of or collect something that will remind you of your accomplishments," she says.

Know Your Why's

Understanding why you are on your journey goes a long way, according to Brooke. "Write down the biggest list of 'why's' in your phone that don't have to do with just the scale moving. Reflect on this daily to help you keep going when you're having a hard time not having bigger wins. (Like scale drops etc)," she writes.

Avoid Extreme Diets

Brooke doesn't recommend serious restrictions. "Have a goal to avoid extreme diets that won't teach you how to live when you're at your goal weight," she says. "What you do to get there is what you do to stay there but just with more food."

RELATED: Woman Gets Stronger Body at 45 Than 25 With Simple Changes

Do the Opposite of What You Did Before

"Do the opposite of what you've done in the past," she continues. "For example (no sugar in 2025, no carbs, only Whole Foods, etc) AND INSTEAD make the goal to do it WHILE incorporating this food so you're not demonizing food but seeing it for what it is and giving it a time and place. (Eliminating food guilt and speaking the language of food)" she writes.

Be Consistent

And, keep going no matter what. Her last tip is to "decide to make consistency be more important than how your day looks, being perfect, & don't dwell on messing up." 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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Fitness & Workouts

Coach Loses 90 Pounds Naturally With 4 Rules

Coach Loses 90 Pounds Naturally Following 4 Simple Daily Rules
Copyright brookeralphsfit/Instagram
Leah Groth
By Leah GrothJan 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight and keep it off? According to a top expert, it all boils down to a few healthy habits. Brooke Ralphs is an online fitness and nutrition coach (CPT and CNC) who helps her clients burn fat and sustainably build muscle. “I went from 225 pounds to 135 naturally, and if I was someone who wanted this in 2025this, this is what I’d put in my New Year goals,” she writes across the video. “A golden goal list to set you up. I'd make sure this was set,” she adds in the caption. Here is what she recommends:

Set a Realistic Calorie Goals

Don't overdo it when it comes to cutting calories. "Setting a realistic calorie goal" and making sure your protein goal is around your goal body weight in grams, is Brooke's first recommendation. "Usually this is close to the 40,30,30 split with macros for fat-loss," she says in her video.

Get Your Steps In

Walking is also instrumental for weight loss, says Brooke. "Commit to a daily step goal," she recommends. This gets her body "up and moving so that my total daily energy expenditure gets higher," she says.

Plan Your Workouts Ahead of Time

Don't wing it when it comes to exercise. "Decide what days and times I'm working out and what workouts I'm doing," says Brooke. "Treat them like important appointments that can't be missed or moved around."

Strength Training

Like many experts, Brooke recommends lifting weights. "Focus on strength training at least 3x a week and commit to learning how to lift in progressive overload with time under tension rather than just doing random machines. Treat it like you're learning a new skill and hobby," she says.

Track Your Victories

"Keep track daily of things you're proud of yourself for doing and celebrate the daily wins that you accomplished by showing up rather then being perfect," says Brooke. "This will help you get rid of all or nothing mindset."

RELATED: Metabolism Expert Reveals 4-Ingredient Pudding That Burns Fat Like Ozempic

And Reward Yourself for Them

And, set up "a non food reward system where you award yourself with a massage, a new outfit, a book, get yourself a memorable trophy that you're proud of or collect something that will remind you of your accomplishments," she says.

Know Your Why's

Understanding why you are on your journey goes a long way, according to Brooke. "Write down the biggest list of 'why's' in your phone that don't have to do with just the scale moving. Reflect on this daily to help you keep going when you're having a hard time not having bigger wins. (Like scale drops etc)," she writes.

Avoid Extreme Diets

Brooke doesn't recommend serious restrictions. "Have a goal to avoid extreme diets that won't teach you how to live when you're at your goal weight," she says. "What you do to get there is what you do to stay there but just with more food."

RELATED: Woman Gets Stronger Body at 45 Than 25 With Simple Changes

Do the Opposite of What You Did Before

"Do the opposite of what you've done in the past," she continues. "For example (no sugar in 2025, no carbs, only Whole Foods, etc) AND INSTEAD make the goal to do it WHILE incorporating this food so you're not demonizing food but seeing it for what it is and giving it a time and place. (Eliminating food guilt and speaking the language of food)" she writes.

Be Consistent

And, keep going no matter what. Her last tip is to "decide to make consistency be more important than how your day looks, being perfect, & don't dwell on messing up." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 18 Lbs by Making These 4 Changes

Erica Jennings foreverwellnesslife
Copyright foreverwellnesslife/Instagram
Leah Groth
By Leah GrothFeb 27, 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 holding on to hormonal weight? There are a few things you can do to drop it fast, according to one expert and weight loss warrior. Erica Jennings is a hormone health and fat loss coach who lost a total of 20 pounds, 18 in just four months. In a new post, she reveals “the four things” to do that will help you “naturally lose the hormonal weight in your 40s.”

She Lost 20 Pounds Without Weight Loss Drugs

“Nobody told me this in my 40s when the hormonal weight wouldn’t budge before I finally lost 20 pounds so I’m telling you now. You don’t need Ozempic or other weight loss drugs. Here are 4 things I did to naturally lose my belly fat, without any shots,” she says.

The 100-50 Method

The first thing she recommends is abiding by the 100-50 method of eating. “100g of protein and 50g of healthy fats everyday!” she says.

Eating Gut-Balancing Food

The following nutrition tip she offers has to do with promoting gut health by “eating pre/probiotic foods to mimic Ozempic,” she says. “Fermented foods produce short chain fatty acids during fermentation which activate your gut to release GLP-1 naturally.”

Incorporate Insulin-Friendly and High-Fiber Foods

“Incorporating insulin friendly foods and high fiber foods to help with glucoses levels,” is tip number three. “Remember your insulin hormone is your fat storing hormone!”

Exercise Snacks

Her last tip involves exercise. She recommends three walks a day, 10 minutes each. “Proven to lower blood sugar and get your insulin hormone in fat burning mode!” she says.

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

She Elaborates on the Insulin Hormone in Another Post

In another post, she elaborated on how learning how to control her insulin hormone, the fat-storing hormone, was the biggest game-changer in terms of her weight loss. “This isn’t for those who are just diabetic or prediabetic this really affects everyone!!!! At 40 our estrogen decreases and our insulin hormone goes 😵💫😵💫😵💫,” she says. “While losing 20lbs in 4 months at age 39 from hormonal weight gain, I became more and more focused on my blood sugar levels - aka my Insulin Hormone,” she continues.

Here Is Why

She goes on to explain the why. “When I focused on not spiking my glucose levels, my exhaustion & my sugar cravings both improved,” she claims. “Simple changes really helped me avoid massive glucose spikes (and crashes). You don’t want extra glucose in your body!!”

Here Is What She Does to Avoid a “Massive” Spike

She listed the habits that helped her avoid a “massive” spike. The first? “Eating balanced blood sugar meals,” followed by “Walking or moving my body around the 30 minute mark after finishing a meal,” she reveals. “Eating vegetables FIRST before moving on to other foods in the meal,” was also helpful, followed by “Drinking a glass of water with 2 tablespoons of apple cider vinegar before larger meals,” she says. “When I keep my energy levels high & sugar cravings low, the whole day gets easier.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Lost 80 Pounds by Following 1 Food Rule

Jess Dukes mrsdukesfitspo
Copyright mrsdukesfitspo/Instagram
Leah Groth
By Leah GrothFeb 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to lose weight? According to an expert, you should enforce a straightforward food rule. Jess Dukes is a weight loss coach specializing in helping “busy moms lose weight for the last time,” she writes in her social media bio. In a new post, she reveals a rule she set for herself that was a significant game-changer on her weight loss journey. “I lost 80 pounds, here is the only food rule I followed,” she writes.

Her Food Rule Is: There Are No Off Limit Foods

The answer? “There are no off limit foods,” she writes. “For years, I labeled foods as ‘good’ or ‘bad.’ And if it was ‘bad,’ I wanted it even more. I’d tell myself, ‘No, you can’t have that.’ But that only made the craving stronger. Eventually, I’d cave, overeat, and drown in guilt. Sound familiar?”

No One Food Can Ruin Your Progress

Here’s what I learned the hard way: No single food can ruin your progress—unless you let it. Once I stopped labeling foods, everything changed. I started eating the foods I love in a way that actually feels good. Yes, that includes pizza nights with my family and dessert whenever I truly want it.

When You Allow Yourself to Eat What You Want, You Will Stop Craving It

“At first, I was scared. I thought, ‘If I allow myself treats, I’ll never stop.’ But guess what? The opposite happened. When I gave myself permission to eat what I wanted, I realized I didn’t crave treats as much as I thought. Sometimes, I’d take a bite and think, ‘I don’t even want this right now.’ Turns out, it wasn’t the food I’d been craving—it was the freedom to stop feeling so restricted,” she says.

No Off-Limit Foods

She explains how she approaches food now, starting with no off-limit foods. “The more you restrict something, the more you want it. Instead, enjoy what you love mindfully and without guilt,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Plan Treats Intentionally

Next, she is intentional about treat planning. “When you know you can have that brownie on Friday, there’s no need to binge on it today. And ask yourself—are you eating it because you truly want it, or because you’re stressed?” she writes.

Change the Language You Use Around Food

Changing the language you use around food is also key. “Stop calling foods ‘cheats’ or ‘bad.’ Food is just food. Some fuel your body, some fuel your soul—both have their place,” she says.

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

Focus on How Foods Make You Feel

Focus on how foods make you feel. “Pay attention to how you feel after you eat. Choose foods that leave you feeling energized and satisfied—not sluggish or stuffed,” she says.

You Can Achieve Food Freedom Too

“By letting go of restrictions and tuning into what my body really needs, I built a healthier relationship with food—one that lets me enjoy life and hit my goals. If you’re stuck in the cycle of restriction, know this: You can break free,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Smartnews Feed

Lose 35 Pounds in 4 Months With These 6 Changes

Coach Lost 35 Pounds in 4 Months With These 6 Changes
Instagram.com/@conquering_cortisol_control
Leah Groth
By Leah GrothJan 22, 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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Do you want to lose weight fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. “How to become unrecognizable in the next 6 months,” she writes across the video. “I started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

Her first habit has to do with hydration. “Drink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

Her second habit is two different workouts. “10,000 Steps per day & lifting,” she says. A 2018 study published in 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. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

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

Amp Up Your Protein Intake

Also, amp up your protein intake. “Increase your protein intake to (30 to 40g per meal),” she suggests. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

No Processed Food or Sugar

When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. “Cut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Her fifth tip is unconventional. “Walk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Her last tip is to “add in natural herbs that not only heal your gut but help balance your cortisol,” she writes. “When I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

MSN Feed - Slideshow

Coach Lost 35 Pounds in 4 Months With These 6 Changes

Coach Lost 35 Pounds in 4 Months With These 6 Changes
Instagram.com/@conquering_cortisol_control
Leah Groth
By Leah GrothJan 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Do you want to lose weight fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. “How to become unrecognizable in the next 6 months,” she writes across the video. “I started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

Instagram.com/@conquering_cortisol_control

Her first habit has to do with hydration. “Drink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

Instagram.com/@conquering_cortisol_control

Her second habit is two different workouts. “10,000 Steps per day & lifting,” she says. A 2018 study published in 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. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

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

Amp Up Your Protein Intake

Instagram.com/@conquering_cortisol_control

Also, amp up your protein intake. “Increase your protein intake to (30 to 40g per meal),” she suggests. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

No Processed Food or Sugar

Instagram.com/@conquering_cortisol_control

When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. “Cut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her fifth tip is unconventional. “Walk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her last tip is to “add in natural herbs that not only heal your gut but help balance your cortisol,” she writes. “When I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

4 Weight Loss “Solutions” That Are Part of the Problem

lois hughey coaching
She Has a Flat Tummy in Her 50s Because of These 4 Habits
Copyright lois.hughey.coaching/Instagram
Leah Groth
By Leah GrothMar 11, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you doing everything you think you should to lose weight, but the pounds aren’t falling off? Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals weight loss “solutions” that are actually part of the problem. “I swear my body changed overnight in my late 40s, and trust me—I tried all the ‘solutions.’ (Hint: none of them worked.)” she writes. She also reveals a few things to do instead to help you lose weight.

You Can’t Just “Eat Less”

First, you can’t just “eat less,” she says. “A caloric deficit is key, but if you’ve been dieting forever, eating less won’t fix your midlife metabolism. It just leads to cravings, exhaustion, and that “start over Monday” cycle. You can pull this off for a while but once you decide you are tired of feeling terrible, you go right back to eating more and regain whatever weight you lost. Keeping you stuck in a cycle of gaining and losing the same five-10 pounds over and over again,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Might Need to Move More, But Maybe Not

“You might need to ‘move more’… or not,” she continues. “You cannot cardio your way to sustainable fat loss. Without strength training, too much cardio (without a balanced approach that includes strength training) will leave you under-muscled and hungry.”

You Can’t Rely on Simply Cutting Carbs

“Cutting carbs won’t save you,” she explains. “Carbs are energy (and happiness!). No solid data says low carb helps healthy women in midlife lose fat faster.”

You Can’t Just Add More of X

Also, “Adding more of X (protein, carbs, workouts, meals, snacks) won’t work without a strategy,” she says. “More isn’t better if you don’t understand what your body actually needs.”

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

What to Do Instead: Make Sure Your Body Is Metabolically Healthy

What should you do instead? “Make sure your body is in a metabolically healthy place before you start cutting calories. This means good sleep, digestion, mood, energy and eating enough protein and overall calories before you try to lose fat,” she writes.

Walk and Lift Weights

Next, get your steps in. “Walk a minimum of 8000 steps a day and strength train 2-3 times a week. If you love cardio, add it in on top of that (allowing for some rest, too)” she writes.

Focus on Whole, Minimally Processed Carbs

You can eat carbs, but keep it healthy. “Keep 80% of your carbs whole, and minimally processed. Nuts, grains, seeds, veggies, and whatever fruit you want. The other 20% can be fun!” she writes.

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

Add Protein

“You may need to add more protein. You may need to add in a balanced snack. But if you add (even the good stuff) and go over your caloric needs, you will still gain weight. Add wisely,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Things You Need to Do to Lose Weight Over 40

Sarah Bouchard fedandfreewithsarahb
5 Protein Diet Traps Women Over 35 Need to Avoid for Real Fat Loss
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John-Chapple1
By John-Chapple1Mar 11, 2025
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✓Expert-Recommended

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

Many people believe that carbs are the enemy in terms of weight loss. However, this isn’t true. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new social media post, she reveals that at 40, she finally shifted her approach to nutrition and fixed some crucial carb mistakes. Here is what she did instead.

She Spent Years Avoiding Carbs

“I spent years not eating foods like bananas or potatoes, thinking they would spike my glucose and make me gain weight, yet I: couldn’t figure out why I gained weight, didn’t look ‘toned’ despite working out, was constantly exhausted, had regular binges & had out of control cravings,” she writes.

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

This Impacted Her Metabolism

“Why? I didn’t have a healthy metabolism DESPITE eating a clean low-carb diet & working out. Because I: wasn’t eating enough protein, was eating too much fat/too many calories, wasn’t moving enough throughout the day, and drank alcohol regularly which wrecked my sleep,” she says.

She Is Now the “Healthiest and Strongest” She Has Been at 40

“I’m now 40 and can proudly say I’m the healthiest and strongest I’ve ever been in my life, & I eat over 200g of carbs a day!” she continues. “The real key to metabolic health isn’t cutting carbs—it’s optimizing muscle, movement, sleep, & food quality. Here’s what actually improves insulin sensitivity (backed by science).”

Build Muscle

The first thing that improves insulin sensitivity is building muscle. “Muscle is like a glucose sponge—it pulls sugar out of your blood, reducing the need for insulin. Resistance training 2–3x per week improves insulin sensitivity by increasing glucose uptake (PMID: 23970530). Prioritize progressive overload to see the best results,” she says.

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

Move Daily (Beyond the Gym)

Next, in addition to workouts, you should move daily. “Long sitting hours = reduced insulin sensitivity. Break up sitting every 30 mins with ‘movement snacks’ (e.g., air squats, stair climbs). Even a 5-min post-meal walk lowers blood sugar & insulin response (PMID: 19207879),” she writes.

Prioritize Sleep:

She also stresses the importance of prioritizing sleep. “Lack of sleep disrupts insulin function. Less than 6 hours/night? Your body responds as if it’s prediabetic (PMID: 20371664). Aim for 7–9 hours of quality sleep, stick to a schedule, & limit blue light before bed, she says.

Eat Mostly Whole-Food Carbs

Finally, “It’s not carbs—it’s the type of carbs,” she says. “Whole grains, fruits, veggies, and legumes digest slower, keeping blood sugar steady (PMID: 11976158). Stick to mostly whole food carbs that are full of fiber and water & keep the ‘fun carbs’ around 5-20% within calorie balance!” she writes.

Be More Strategic

The bottom line? “Fixing your metabolism isn’t about fear—it’s about strategy. Lift weights, move often, sleep well, and eat whole foods. Small shifts = big results,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Lose Up to 16 Pounds by Summer by Investing in These 5 Simple Items Recommended by a Perimenopause Expert

Trish Koeslag liftwithtrish
Coach Lost 23 Pounds in 7 Months with This Step-by-Step Plan
Copyright liftwithtrish/Instagram
Leah Groth
By Leah GrothMar 10, 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 on a mission to lose weight by summer? Investing in yourself and some tools to help you achieve your goals might be the thing to do. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she shares a few things to invest in in order to lose weight fast. “Here’s the exact plan to lose 8 to 16 pounds by the summer for ladies in perimenopause,” she writes.

She Invested in Herself

Trish Koeslag liftwithtrish​Eat Whole Foods 90 Percent of the TimeCopyright liftwithtrish/Instagram

“I invested in myself. And yes, I had to spend a little bit of money but the ROI has been nothing short of extraordinary. These 5 simple items can change your life around. Let’s welcome summer 2025 feeling our most bad selves!”

Get a Food Scale

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The first thing you need? “Get yourself a food scale and start weighing and tracking your food in grams. This will help you accurately measure how much food you’re eating. I’ve been testing out Cronometer and think it’s a great app for food tracking!” she writes.

And, Lift Weights

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In addition to prioritizing your diet, make sure to exercise. “Pair your nutrition with a strength training routine-train 3-4x/week!” she encourages.

Grab a 2 Liter Water Bottle

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Hydration is also key. “Grab a 2L water bottle and fill it up every morning; take it with you wherever you go. Water flushes out toxins, reduces water retention, improves workout performance, helps control snacking,” she writes.

Stock Up on Meal Prep Containers

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“Stock up on meal prep containers,” she urges. “If you prep food ahead of time, and plan your meals for the day ahead of time, it will make it so much easier to stick to your nutrition goals. Choose 90% whole foods at all meals!”

Invest in a Fitness Tracker

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Next, “look into fitness trackers and invest,” she says. “This will help ensure you are getting enough steps in, and will monitor your overall activity levels. Are fitness trackers spot-on accurate? Nope! But,it can set a baseline for you!”

And, Use It to Get Your Steps In

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The fitness tracker is a great tool for tracking your steps. “Aim for 10K/day. And throw in a couple of days of cardio—try two days for 30 minutes!” she writes.

Get a Journal

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Her last item to invest in? “Spend a few bucks on a journal and take 5-10 minutes every morning to set your intentions for the day. This doesn’t mean your day will be perfect but in my personal journey, setting my intentions for the day always gets my mind in the right place,” she encourages. 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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