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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 Lost 15 Pounds in Her 40s When She Stopped Making 5 Protein Mistakes

One expert reveals the mistakes she stopped making that helped her lose big.

Heather Eisenberg heathereisenbergfitness
Copyright heathereisenbergfitness/Instagram

Are you making protein mistakes keeping you from achieving your weight loss goals? Heather Eisenberg is a nutrition coach and personal trainer who helps women over 40 “lose weight with nutrition & fitness,” she writes in her Instagram bio. She has lost a total of 15 pounds. In a new social media post she reveals some common protein faux pas. “Here are 5 mistakes I made with protein that didn’t help me lose weight in my 40s. Being aware of these finally helped me lose 15 pounds,” she writes.


These Mistakes Slowed Down Her Progress

“Don’t make these same mistakes: In my 40s, I kept making these sneaky little mistakes that held me back from losing weight and feeling my best. I didn’t realize how these mistakes were slowing down my progress. Here they are,” she adds.

Not Eating Enough Protein

Her first mistake? Not eating enough protein. “I thought I was eating enough… I wasn’t,” she says. She recommends calculating your individual protein requirements to know how much to eat.

Snacking Instead of Eating Real Meals

Her next mistake? “I relied too much on snacky foods instead of real meals. I would grab a protein bar or a protein shake thinking that was a meal. These would not satisfy me or have me feeling full. I’d then end up overeating later in the day,” she writes. “Focus on real, whole food protein sources like chicken, fish, eggs or greek yogurt to keep you satiated and satisfied longer.”

Skipping Protein at Breakfast

“I skipped protein at breakfast, thinking I’d make up for it later,” is mistake number three. “It seemed so much easier to just pour a bowl of cereal or grab a bagel for breakfast. I would just think to myself that I would eat the protein later in the day. SPOILER…. It never worked out that way,” she says. “Keep things simple. Work your breakfast around your protein. Try eggs, cottage cheese or even a protein smoothing to start your day.”

Relying on Protein Shakes and Powder

Mistake four? “I thought I needed fancy powders and shakes (spoiler: I didn’t). I have gone through many different brands of protein powders to find one that I really enjoyed. Not only do you have to sort through so many to find one you like, but they are also expense and I found myself not really enjoying them,” she says. “Protein powders can be helpful, however they are not required! You can just add in more foods that are high in protein into your day which may have you feeling more satisfied.”

Inconsistency

And her final mistake was inconsistency. “I wasn’t consistent—some days I’d hit my target, others I wouldn’t even try. This made it difficult for me to see progress,” she says. “Set small achievable protein goals for every meal. A good starting point would be around 25-30 grams per meal.”

Also, Say No to Extreme Dietary Restrictions

In another post she reveals 5 things to avoid. “Say NO to extreme dietary restrictions,” she says. Completely cutting out food groups, such as carbs or fats, can lead to nutritional deficiencies and increased cravings.” Instead, adopt a balanced approach by choosing complex carbohydrates like whole grains, healthy fats like avocados and nuts, and lean proteins in moderate amounts.

Avoid Too Extreme Workouts

Next, don’t overdo it with exercise. “Avoid jumping in headfirst into intense workouts! This can lead to burnout or injury,” she says. “Instead, gradually build up your activity level. For example, begin with brisk walking or cycling a few times a week and progressively incorporate strength training,” she suggests.

Avoid Low-Fat and Sugar-Free Traps

“Stop relying on ‘low-fat’ & ‘sugar-free’ traps – they might be triggering your cravings!” she points out,” she says. “Instead, focus on whole, minimally processed foods that are naturally low in unhealthy fats and sugars,” she says. “For example, choosing plain Greek yogurt with fresh fruit rather than sweetened ‘low-fat’ yogurt.”

Avoid Cardio Only Workouts

Also, avoid cardio-only workouts. “Cardio isn’t the only answer!” she writes. “Strength training boosts metabolism big time. While cardio is beneficial for the heart and helps burn calories, strength training is crucial for building muscle, which can boost your metabolism. Incorporating bodyweight exercises like squats, lunges and planks to add variety and strengthen different muscle groups,” she says.

Avoid Skimping on Sleep

And her last thing? “Don’t skimp on sleep! Quality Zzz’s can power your weight loss journey. Develop a consistent bedtime routine, such as reading a book or practicing relaxation techniques. Also, be sure to shut your phone down 1 hour before bedtime. Prioritizing quality sleep can improve your ability to lose weight as it helps manage stress and recovery,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

More For You

Heather Eisenberg heathereisenbergfitness
Copyright heathereisenbergfitness/Instagram
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 making protein mistakes keeping you from achieving your weight loss goals? Heather Eisenberg is a nutrition coach and personal trainer who helps women over 40 “lose weight with nutrition & fitness,” she writes in her Instagram bio. She has lost a total of 15 pounds. In a new social media post she reveals some common protein faux pas. “Here are 5 mistakes I made with protein that didn’t help me lose weight in my 40s. Being aware of these finally helped me lose 15 pounds,” she writes.

These Mistakes Slowed Down Her Progress

“Don’t make these same mistakes: In my 40s, I kept making these sneaky little mistakes that held me back from losing weight and feeling my best. I didn’t realize how these mistakes were slowing down my progress. Here they are,” she adds.

Not Eating Enough Protein

Her first mistake? Not eating enough protein. “I thought I was eating enough… I wasn’t,” she says. She recommends calculating your individual protein requirements to know how much to eat.

Snacking Instead of Eating Real Meals

Her next mistake? “I relied too much on snacky foods instead of real meals. I would grab a protein bar or a protein shake thinking that was a meal. These would not satisfy me or have me feeling full. I’d then end up overeating later in the day,” she writes. “Focus on real, whole food protein sources like chicken, fish, eggs or greek yogurt to keep you satiated and satisfied longer.”

Skipping Protein at Breakfast

“I skipped protein at breakfast, thinking I’d make up for it later,” is mistake number three. “It seemed so much easier to just pour a bowl of cereal or grab a bagel for breakfast. I would just think to myself that I would eat the protein later in the day. SPOILER…. It never worked out that way,” she says. “Keep things simple. Work your breakfast around your protein. Try eggs, cottage cheese or even a protein smoothing to start your day.”

Relying on Protein Shakes and Powder

Mistake four? “I thought I needed fancy powders and shakes (spoiler: I didn’t). I have gone through many different brands of protein powders to find one that I really enjoyed. Not only do you have to sort through so many to find one you like, but they are also expense and I found myself not really enjoying them,” she says. “Protein powders can be helpful, however they are not required! You can just add in more foods that are high in protein into your day which may have you feeling more satisfied.”

Inconsistency

And her final mistake was inconsistency. “I wasn’t consistent—some days I’d hit my target, others I wouldn’t even try. This made it difficult for me to see progress,” she says. “Set small achievable protein goals for every meal. A good starting point would be around 25-30 grams per meal.”

Also, Say No to Extreme Dietary Restrictions

In another post she reveals 5 things to avoid. “Say NO to extreme dietary restrictions,” she says. Completely cutting out food groups, such as carbs or fats, can lead to nutritional deficiencies and increased cravings.” Instead, adopt a balanced approach by choosing complex carbohydrates like whole grains, healthy fats like avocados and nuts, and lean proteins in moderate amounts.

Avoid Too Extreme Workouts

Next, don’t overdo it with exercise. “Avoid jumping in headfirst into intense workouts! This can lead to burnout or injury,” she says. “Instead, gradually build up your activity level. For example, begin with brisk walking or cycling a few times a week and progressively incorporate strength training,” she suggests.

Avoid Low-Fat and Sugar-Free Traps

“Stop relying on ‘low-fat’ & ‘sugar-free’ traps – they might be triggering your cravings!” she points out,” she says. “Instead, focus on whole, minimally processed foods that are naturally low in unhealthy fats and sugars,” she says. “For example, choosing plain Greek yogurt with fresh fruit rather than sweetened ‘low-fat’ yogurt.”

Avoid Cardio Only Workouts

Also, avoid cardio-only workouts. “Cardio isn’t the only answer!” she writes. “Strength training boosts metabolism big time. While cardio is beneficial for the heart and helps burn calories, strength training is crucial for building muscle, which can boost your metabolism. Incorporating bodyweight exercises like squats, lunges and planks to add variety and strengthen different muscle groups,” she says.

Avoid Skimping on Sleep

And her last thing? “Don’t skimp on sleep! Quality Zzz’s can power your weight loss journey. Develop a consistent bedtime routine, such as reading a book or practicing relaxation techniques. Also, be sure to shut your phone down 1 hour before bedtime. Prioritizing quality sleep can improve your ability to lose weight as it helps manage stress and recovery,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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.

Denise Kirtley fiftyfitnessjourney
Copyright fiftyfitnessjourney/Instagram
Evidence-Based

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

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

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

Do you want to lose weight but feel like it’s an uphill battle over 50? Denise Kirtley is a 54-year-old transformation coach who looks half her age. In a recent post she opens up about her diet, revealing what she eats in a day. “I lost 50 lbs at age 50…This is a recent day of eating on a training day,” she writes, adding that she aims for 160 grams of protein, 230 grams of carbohydrates, 55 fat grams, and 2,055 calories.

Collagen Coffee

“Every day for me starts with coffee plus collagen,” she says in the post. She claims that the collagen she uses “has a compound that promotes skin elasticity and firmness and I do feel like it’s helped my skin bounce back from weight loss over the past four years,” she says.

15 Protein, 0 Carbs, 0 Fat

Breakfast

She moves onto a hearty breakfast. English Muffin Sandwich with Veggie Sausage, an Egg and Laughing Cow Cheese + Berries.

26 Protein, 50 Carbs, 12 Fat

Second Breakfast

She then eats her second meal, another breakfast. Protein Oats with Banana, Pomegranate and Yogurt.

40 Protein, 58 Carbs, 6 Fat

Lunch

For lunch, she eats her healthier version of meat and potatoes. 93% Lean Ground Beef with Potatoes, Veggies and Pickled Onions.

33 Protein, 46 Carbs, 8 Fat

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

Snack

Between lunch and dinner she will fuel up with a hearty snack. Veggie Tray with Egg, Hummus and Crackers.

17 Protein, 29 Carbs, 16 Fat

Dinner

And finally, she finishes off her day with a big dinner. Turkey Meatballs, Purple Yam, Broccoli and Laughing Cow Cheese.

27 Protein, 46 Carbs, 12 Fat

She Doesn’t Starve Herself

“Gone are the days where I believed I had to STARVE myself and be SKINNY. These days, I know we have to FUEL our bodies to get STRONG,” she writes. “I make a point to prioritize protein and lately I’ve been keeping a close eye on my fiber intake as well. My fiber on this day was 29g. (A good general recommendation is to shoot for about 25g) I hear from a lot of you that having more meal ideas is important so I hope this helps!”

Other Habits Helped Her Lose Weight

In another post, she reveals a few of the other habits that helped her get into the best shape of her life. “My Midlife Sisters!! The plan has changed! We’re not chasing skinny anymore…we’re going for STRENGTH now. Here’s the plan: First, we’re BELIEVING it’s possible for us to become fitter than ever in midlife. (It is!!) This all starts with belief,” she says.

Strength Trainings

Another habit that helped her get into great shape was strength training. “We’re switching from prioritizing cardio to lifting weights,” she says in the post. She recommends two to three times a week – or more – to get the best results.

And, Changing Her Mindset

Nutrition was also key. “We’re going to eat more protein…a lot more! Our target is about 1g protein per pound of your ideal bodyweight per day. We’re understanding the right amounts and combinations of foods to get us to our physique goals. Tracking macros is the way!” she says. However, she also make mental shifts. “We’re not just focusing on physical changes…that’s where we’ve failed in the past. We’re going for lifelong changes through changing our mindsets, having positive outlooks and creating habits.” 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
Copyright silverandstrong/Instagram
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!”

Coach Lost 35 Pounds in 4 Months With These 6 Changes
Instagram.com/@conquering_cortisol_control

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.

Dani Coleman dani_bcoleman
Copyright dani_bcoleman/Instagram
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.

Jennifer Aniston is one of the fittest stars in Hollywood. So, who better to ask for advice about how to get in shape for swimsuit season than her personal trainer? Body Network chatted with Dani Coleman, Director of Training and Head Trainer at Pvolve, who shared her top 7 tricks to shape up for summer. You might be surprised at how simple her tips are.

Get Started Now

Her first tip? Make today the first day of your new fitness routine. “Start now. Cultivate your habits now so you are well ahead of the curve by the time that summer arrives,” Coleman says.

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

Strength Train

Dani Coleman dani_bcoleman​Get Started NowCopyright Dani Coleman

It’s no secret that weight lifting, aka strength training, is the top expert-recommended workout for fat loss. “Strength training helps build lean muscle mass, which is key when we are talking longevity, fighting chronic diseases, injury prevention, and altering body composition,” says Coleman.

Choose Consistency Over Intensity

Next, value consistency over intensity. “There are endless amounts of workouts and trainers to follow on social media. Instead of saving random workout videos, find a program that takes the guesswork out of your workouts and works for your body,” she says. “AtPvolve we have longer series, monthly calendars, and weekly calendars that you can follow based on your goals. “

Exercise While Traveling

Don’t let traveling be an excuse for taking a break from your routine. “Keep your workouts moving with you!” she says. “At Pvolve we havetravel-friendly equipment and over 1500 workoutson-demand to choose from whether you’re at home or on the go so you can sculpt anywhere,” she says.RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

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

Take Movement Snacks Throughout the Day

“Add movement snacks into your daily routine,” Coleman suggests. “This can look like stretching while you watch your favorite TV show, taking your work call while you walk, quick stretches between your meetings, or a workout on your lunch break. It all adds up and counts.”

Consider Diet, Recovery, Stress, Hydration, and Sleep

“Realize that movement is only one part of the picture when we are talking about achieving progress,” Coleman continues. “You also need to consider how you are fueling your body, your recovery after your workouts, stress management, hydration, and sleep!”

Find Joy in Exercise

Lastly, make sure you love the exercise you are doing. “Find joy in whatever workout or movement practice you choose. For me that looks like community at our Pvolve West Hollywood studio, curating the perfect playlist, working out with my best friend, and actually leaving my Pvolve workouts feeling energized instead of depleted,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Portrait of beautiful mature woman in casual wearing straw hat at seaside. Cheerful young woman smiling at beach during summer vacation. Happy girl with red hair and freckles enjoying the sun. mature
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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.

Looking in the mirror these days, you might notice subtle changes in your body that weren't there in your 30s. That's because after 40, our metabolism naturally slows down and maintaining muscle becomes more challenging—making what we eat more important than ever. Discover the powerhouse proteins that can help you stay strong, energetic, and healthy after 40 in this science-backed guide to better nutrition.

Why Protein Becomes More Important After 40

food high in protein,protein sourcesShutterstock

After 40, our bodies go through significant changes that make protein more important than ever. Starting in your 40s, sarcopenia—the gradual loss of muscle mass and strength with age—begins to set in, making it crucial to increase protein intake to maintain muscle mass, independence, and quality of life. For women specifically, adequate protein helps combat age-related metabolic changes, supports bone health, and helps maintain a healthy weight.

Once you're between 40 and 50 years old, your protein needs increase to about 1-1.2 grams per kilogram of body weight daily, compared to the 0.8 grams recommended for younger adults. This higher intake helps prevent sarcopenia and maintain muscle quality in older adults.

Dr. Douglas Paddon-Jones, researcher at the University of Texas Medical Branch, explains: "To maximize muscle protein synthesis while being cognizant of total energy intake, we propose a dietary plan that includes 25–30g of high-quality protein per meal". This approach is more effective than simply increasing total daily protein. Read on to discover the best high-protein foods for women over 40.

1. Greek Yogurt

Banana,Yogurt,And,Spoon,breakfast​Solution #1: Increase Protein IntakeShutterstock

Greek yogurt plays a starring role in protein-rich meals. A banana, Greek yogurt, and a hard-boiled egg together deliver about 19 grams of protein. Greek yogurt provides about 17 grams of protein per 3/4-cup serving—more than twice the amount found in regular yogurt.

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

2. Lean Fish (Salmon, Tuna, Trout)

BBQ Grilled mackerel fish with herbs. Oktoberfest menu. banner, menu recipe place for text, top view.Shutterstock

Fish like salmon, tuna, and mackerel are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health. A half filet of salmon contains 40.4 grams of protein, while a can of tuna has more than 40 grams. The Cleveland Clinic recommends choosing seafood options that are higher in omega-3s and lower in methylmercury.

3. Eggs

Chicken eggs in sack bag on black background.Shutterstock

One large hard-boiled egg provides 6.3 grams of protein. Eggs are incredibly versatile and can be incorporated into any meal. Research shows that supplementing the diet with protein plus a regimen of heavy resistance exercise leads to the most improvement in muscle mass and strength in healthy older adults.

4. Lean Poultry

Roasted,Turkey:,Succulent,Turkey,Roasted,To,Perfection,With,Crispy,Skin,​10. TurkeyShutterstock

A 3-ounce chicken breast with a half-cup of rice and vegetables provides about 25 grams of protein. Turkey breast is another excellent option with about 26 grams of protein per 3-ounce serving, and it contains almost no fat while providing B vitamins, niacin, zinc, iron, and magnesium.

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

5. Lentils and Beans

Composition with bowl of lentils on wooden table.Shutterstock

Lentils are a good high-protein food option, especially for people who follow plant-based diets. One cup of lentils contains about 17.9 grams of protein, along with lots of vitamins, minerals, and fiber. The Mayo Clinic identifies plant sources such as beans, lentils, nuts, seeds, and soy as among the healthiest protein options.

6. Cottage Cheese

Cottage,Cheese,,Curd,Cheese,With,Fresh,Summer,Berries,In,AShutterstock

Cottage cheese is an excellent source of protein that's easy to incorporate into meals. Dairy products like cottage cheese are rich in protein, calcium, and other essential nutrients. It can be eaten alone or mixed with fruits for a protein-rich snack.

7. Nuts and Seeds

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,​Nuts and SeedsShutterstock

Almonds contain a good amount of vitamin E, magnesium, and phosphorus along with fiber to help you stay full longer. One cup of dry roasted almonds has about 30 grams of protein. Other excellent options include walnuts, chia seeds, and pumpkin seeds.

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8. Lean Beef

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Lean beef is a good source of protein, iron, zinc, and selenium. For optimal protein intake, Mayo Clinic recommends including foods with the amino acid leucine, which has been shown to preserve body muscle. "Leucine is found in higher amounts in animal foods: beef, lamb, pork, poultry, fish, eggs, milk and products made with milk," write Mayo Clinic experts.

9. Quinoa

White, red and black quinoa seeds in three heart-shaped bowls - Chenopodium quinoaShutterstock

Harvard Health identifies quinoa as a protein-rich food that's particularly beneficial for adults. It's higher in protein than many other grains and provides a complete protein source that's excellent for vegetarians.

10. Soy Products

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Soybeans are a type of legume and a good source of plant-based protein. Just 3.5 ounces of boiled soybeans contain 18 grams of protein. They also contain antioxidants linked to health benefits. Tofu, tempeh, and edamame are all excellent soy-based protein options.

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How to Incorporate These Proteins into Your Diet

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Research suggests our bodies can only process about 20 to 40 grams of protein at a time. That means you shouldn't plan on getting a day's worth of protein in one or two meals. Rather, try to get some protein at every meal and supplement with healthy snacks that contain at least five grams of protein.

Here are some expert-approved meal ideas:

  • Breakfast: A banana, Greek yogurt, and a hard-boiled egg (19 grams of protein)
  • Lunch: An egg and bean burrito with a glass of milk (about 28 grams of protein)
  • Dinner: A 3-ounce chicken breast with a half-cup of rice and vegetables (25 grams of protein)
  • Snack: Greek yogurt with berries and nut-filled granola

The Importance of Timing

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If you're trying to maximize muscle growth and boost muscle recovery, eat a high-protein snack within 30 to 60 minutes of a strength-training session. Experts recommend spreading protein consumption throughout the day, with good protein sources at each meal.

Expert Advice on Protein and Exercise

Stay at home fitness. Strong mature woman doing half bridge yoga pose, strengthening her abs muscles indoors, copy space. Fit senior woman working out in living room during covid isolationShutterstock

According to Cleveland Clinic, treatment for sarcopenia typically includes lifestyle changes. These modifications to your lifestyle behaviors can treat and help reverse sarcopenia. Physical activity and a healthy diet with increased protein intake are particularly important.

To help prevent sarcopenia, maintain a physically active lifestyle that includes exercises such as resistance training and aim for 20 to 35 grams of protein in each meal.

RELATED:20 Superfoods for People Over 50

Final Word

Mature woman drinks water while exercising in the park. The concept of a healthy lifestyle. Copy spaceShutterstock

As women age past 40, prioritizing protein intake becomes essential for maintaining muscle mass, supporting metabolism, and preserving overall health. By incorporating these 10 high-protein foods into your daily diet and pairing them with regular strength training, you can help combat age-related muscle loss and maintain your strength, mobility, and independence for years to come.

Don’t forget to consult with your healthcare provider before making significant changes to your diet, especially if you have kidney issues or other health concerns that might be affected by increased protein intake. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Mayra Wendolyne LowCarbLove Low Carb Love
I Lost 130 Pounds on the Keto Diet and This Is How
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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.

We've all been there - trying to lose weight but getting stuck in a cycle of boring meals and cravings. For Mayra, a mother and wellness enthusiast from Low Carb Love, finding sustainable, delicious meals was the key to losing 135 pounds and keeping it off for over 15 years. "Focus on protein," she says, sharing the approach that transformed her life. Ready to discover meals that could change your weight loss journey too?

1. Morning Protein Smoothie

Mayra kicks off her day with a protein-packed smoothie that feels like dessert but fuels her body. "When I'm not really knowing what to eat, or I just feel like really nourishing my body, I always make a smoothie," she explains in her video. Her go-to blend includes plant-based protein powder, almond milk, unsweetened cocoa powder, and a secret ingredient - avocado - which creates creaminess without the carbs of banana.

2. Crispy Skin Salmon

For lunch, Mayra loves a perfectly cooked salmon with crispy skin. "I love a crispy seasoned skin," she says while demonstrating how to get that restaurant-quality sear. The salmon provides quality protein and healthy omega-3 fats that keep her satisfied. She cooks it simply with salt and pepper, letting the natural flavors shine through.

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3. Salmon Cobb Salad

Mayra transforms her salmon into a substantial Cobb salad that's anything but boring. "Salads are a really, really big part of my life. I love salads because they're really filling," she shares. Her version includes crispy turkey bacon, feta cheese, medium-boiled eggs, avocado, and fresh vegetables, topped with a simple homemade dressing of red wine vinegar, Dijon mustard, and avocado oil.

4. Smart Snacking

Before dinner, Mayra prevents overeating with strategic snacks. "One of the mistakes that I feel people make when they're snacking is they have too much fruit or sugars or carbs," she explains. Instead, she opts for protein and fat-focused options like a small bowl of strawberries, Marcona almonds, and protein-rich beef jerky that keep her satisfied until dinner.

5. Curry Chicken

For dinner, Mayra keeps it lighter with a delicious curry chicken dish. "I usually like to go a little lighter for dinner," she says, sharing her preference for chicken or seafood in the evening. Her curry chicken features a yogurt marinade that keeps the meat moist, plus a medium-heat coconut curry sauce that adds tons of flavor without excessive carbs.

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6. Cauliflower Rice

Mayra pairs her curry chicken with fluffy cauliflower rice. "This here is just super fluffy, light. It does the job," she explains while showing how to properly drain the moisture for the perfect texture. This low-carb alternative satisfies her desire for a comforting base without derailing her progress.

7. Simplified Sauces

For busy weeknights, Mayra relies on clean-ingredient sauces to transform simple proteins. "I'm all about making homemade sauces and making them from scratch, but sometimes during the week, you just need to make it and go," she admits. This practical approach helps her maintain her eating style without spending hours in the kitchen.

Her #1 Rule

Throughout her day, Mayra consistently prioritizes protein at every meal. "Again, like for me, protein really goes a long way," she emphasizes. This focus has been fundamental to her 135-pound weight loss and 15-year maintenance success, giving her meals staying power that prevents hunger and cravings.

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The Secret Weapon

Mayra doesn't shy away from fats - she embraces them strategically. "Don't be afraid of fats. I grew up being super paranoid about fatty foods. I got low fat, everything," she reveals. Now she understands that "fats are not the enemy" and uses them as a "lever" to stay satisfied longer between meals.

Why She Never Gets Bored

The key to Mayra's long-term success is constant variety. "What makes a low carb lifestyle sustainable, or even a weight loss journey sustainable, is you being able to actually stick to it," she explains. By creating flavorful variations of her favorite meals, she never feels restricted or bored with her food choices.

Meal Prep Mindset

Mayra suggests making extra portions of proteins and sides like cauliflower rice. "If you're alone, then meal prep," she advises, noting how this simple habit ensures she always has healthy options available. This practical approach helps her maintain consistency even during busy weeks. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.