Skip to content
Fitness & Workouts
✓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.

Coach Reveals 3 Habits That Slow Down Your Progress at the Gym

Making small changes will help you achieve significant results.

Leah Groth
By Leah GrothMar 05, 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:
Barbi Kvisz barbikvisz
Copyright barbikvisz/Instagram
Leah Groth
By Leah GrothMar 05, 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:
Fitness & Workouts

Are you working out regularly but not getting the results you want? You could be making some common but fixable mistakes. Barbi Kvisz is a fitness trainer and online coach who helps “women lose fat and tone up sustainably,” according to her Instagram bio. In a new post, she discusses the mistakes in her routine that kept her from achieving her body goals. “These 3 Habits Held Me Back,” she writes.

She Could Have Made Progress Faster If She Hadn’t Made Them

“If I’d known better, I could’ve made so much more progress early on in my fitness journey. So I wanted to share what not to do so you don’t make the same mistakes I did,” she writes.

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

Not Timing My Rests

The first mistake she made was not timing her rests. “Which often meant scrolling on my phone or chatting… and It made my workouts drag on, and I wasn’t challenging my muscles enough. I was always wondering why my workouts took so long,” she said.

What She Did

What did she do to fix the mistake? “I started timing my rests. 60 seconds for most lifts and 90 seconds for heavier sets. My workouts became more efficient, and my progress sped up!” she explains.

Going to the Gym Hungry

Another mistake she made? Going to the gym hungry. “I used to think working out on an empty stomach would burn more fat. Instead, I felt weak, unmotivated, and barely finished my workouts and also the amount of times I felt nauseous wasn’t fun,” she said.

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

What She Did

What did she do instead? “I started eating a small snack with carbs and protein before the gym, ( Greek yogurt + fruit, oatmeal + protein powder) My energy skyrocketed, and my lifts improved! I felt much stronger and saw results,” she says.

Skipping Warm-Ups

The third workout mistake she made was skipping warm-ups. “I used to jump straight into heavy lifts without warming up. I’d feel stiff, and sometimes I’d actually cause injury, which then I had to take days off the gym,” she says.

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

What She Did

Instead, she incorporated a warm up into her routine. “I started dedicating 5–10 minutes to warming up with dynamic stretches and mobility work,” she says.

FIxing These Small Things Will Make a Huge Difference

The moral of the story? “Fixing these small habits made a huge difference for me. If you’re feeling stuck, take a look at your own routine. Have you done any of these habits?” she writes.

More For You

Fitness & Workouts

3 Habits That Slow Down Your Progress at the Gym

Barbi Kvisz barbikvisz
Copyright barbikvisz/Instagram
Leah Groth
By Leah GrothMar 05, 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 working out regularly but not getting the results you want? You could be making some common but fixable mistakes. Barbi Kvisz is a fitness trainer and online coach who helps “women lose fat and tone up sustainably,” according to her Instagram bio. In a new post, she discusses the mistakes in her routine that kept her from achieving her body goals. “These 3 Habits Held Me Back,” she writes.

She Could Have Made Progress Faster If She Hadn’t Made Them

“If I’d known better, I could’ve made so much more progress early on in my fitness journey. So I wanted to share what not to do so you don’t make the same mistakes I did,” she writes.

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

Not Timing My Rests

The first mistake she made was not timing her rests. “Which often meant scrolling on my phone or chatting… and It made my workouts drag on, and I wasn’t challenging my muscles enough. I was always wondering why my workouts took so long,” she said.

What She Did

What did she do to fix the mistake? “I started timing my rests. 60 seconds for most lifts and 90 seconds for heavier sets. My workouts became more efficient, and my progress sped up!” she explains.

Going to the Gym Hungry

Another mistake she made? Going to the gym hungry. “I used to think working out on an empty stomach would burn more fat. Instead, I felt weak, unmotivated, and barely finished my workouts and also the amount of times I felt nauseous wasn’t fun,” she said.

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

What She Did

What did she do instead? “I started eating a small snack with carbs and protein before the gym, ( Greek yogurt + fruit, oatmeal + protein powder) My energy skyrocketed, and my lifts improved! I felt much stronger and saw results,” she says.

Skipping Warm-Ups

The third workout mistake she made was skipping warm-ups. “I used to jump straight into heavy lifts without warming up. I’d feel stiff, and sometimes I’d actually cause injury, which then I had to take days off the gym,” she says.

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

What She Did

Instead, she incorporated a warm up into her routine. “I started dedicating 5–10 minutes to warming up with dynamic stretches and mobility work,” she says.

FIxing These Small Things Will Make a Huge Difference

The moral of the story? “Fixing these small habits made a huge difference for me. If you’re feeling stuck, take a look at your own routine. Have you done any of these habits?” she writes.

Fitness & Workouts

10 of the “Dumbest” Mistakes Before Going to the Gym

Brittney Blanco
​Lean Turkey Taco Lettuce Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothMar 07, 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 going to the gym but not achieving the desired results? You could be making a common mistake before even walking in the door. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new post, she reveals that some of your pre-workout habits could be sabotaging results. “10 of the dumbest things people do before the gym to ruin their workout,” she writes.

Make Every Second Count

Sporty woman exercising on multistation at gym for arm and shoulders muscles. Fitness exercising in gym.Shutterstock

According to Britt, “if you want to get more out of your workouts and see real progress, let’s make sure you’re not wasting your time. Think about it—you probably spend 5-6 hours in the gym a week (which is barely 4% of your total time). So, why not make every second count? Here are some mistakes I’ve made before—so you don’t have to,” she says.

Training on an Empty Stomach

Beautiful fitness woman with a towel eating a protein bar after working out at the gym. Sporty attractive woman after training. Sport and recreation concept.Shutterstock

The first mistake you could be making? “Training on an empty stomach,” she says. “If you’re running on fumes, your workout will be trash. Even a small snack can make a huge difference.”

Eating a Big Meal Before

Close up of hungry Caucasian woman taking bite of double-decker vegan burger​Indulge in ModerationShutterstock

While a snack won’t hurt, eating a “massive meal” right before your workout is a mistake. “Ever tried squatting with a full stomach? Yeah… don’t,” she says.

Overdoing Pre-Workout

Tired woman after a workout in the gym locker roomShutterstock

Do you rely on pre-workout? “Overdoing pre-workout,” isn’t benefitting you. “More isn’t always better. Too much and you’re jittery, anxious, and heart pounding like crazy,” she says.

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

Not Hydrating

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

You might drink water during your workout but aren’t hydrating enough before, she points out. “Not drinking enough water – Dehydration = weaker lifts, lower endurance, and muscle cramps mid-set,” she says.

Skipping a Warm-Up

Older women Body Warming Before exercising in the parkShutterstock

Another mistake? “Skipping a proper warm-up,” she says. “Jumping straight into heavy lifts? Enjoy feeling like a senior citizen later.”

Too Much Static Stretching Pre-Strength Training

Fitness runner body closeup doing warm-up routine on beach before running, stretching leg muscles with standing single knee to chest stretch. Female athlete preparing legs for cardio workout.​Simple Hamstring Stretch For Tight LegsShutterstock

Stretching is generally great prior to exercise. However, “Too much static stretching before lifting” isn’t. “Long stretches before a workout can actually make you weaker. Save them for after,” she suggests.

Drinking Too Much Caffeine

Brewing coffeeShutterstock

“Drowning in caffeine all day” is another faux pas you could be making. “Coffee + pre-workout + more coffee = fried nervous system before you even touch a dumbbell,” she says.

RELATED:The #1 Dumbbell Workout To Melt Hanging Belly Fat

Not Getting Enough Sleep

Sleep disorder, insomnia. Young blonde woman lying on the bed awake​Sleep Disruptions - The Surprising SignShutterstock

“Running on zero sleep” isn’t doing wonders for your workout. “You wouldn’t expect your car to run with no gas. Why expect your body to perform on 3 hours of sleep?” she says.

Not Having a Plan

Workout,Training,Exercise,Plan,And,Daily,ScheduleShutterstock

Training with no plan could result in a lot of wasted time at the gym. “Wandering around doing random exercises is the fast track to zero results. Follow a program,” she says.

Spending Too Much Time on Your Phone

Portrait of sport woman using mobile after exercise at gym.

Shutterstock

Getting lost in your phone was her last mistake. “Scrolling between sets? Your workout just turned into a social media session. Stay focused,” she says.

Fix These Mistakes ASAP

Fitness man and woman giving each other a high five after the training session in gym. Fit couple high five after workout in health club.Shutterstock

“Fixing these mistakes won’t just improve your workouts—it’ll change your results. Time to level up!” Brittney concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

4 Habits to Become Unrecognizable in 6 Months

Loren Mattingly lorenmattingly
Copyright lorenmattingly/Instagram
Leah Groth
By Leah GrothMar 04, 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 completely transform yourself in half a year? According to an expert, there’s an easy way to do it without any exercise. Loren Mattingly is a fat loss coach with over 264,000 Instagram followers who helps her “35+ women” clients “lose inches & build strength in 42 days while eating foods they love - no restriction,” she says in her bio. In a new post, she unveils some of her top transformation tips. “If you want to become unrecognizable (without stepping foot in the gym) become addicted to these 4 habits for the next 6 months,” she writes in the post.

Amp Up Your Protein Intake

The first thing she suggests is amping up your protein intake. “Hitting 30 grams of protein at every meal, 3 meals a day. And the most important meal- that first one, you guessed it,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Spend 30 Minutes Prepping Food

Her next tip involves food prep. “Spend 30 at some point in the week to prep easy protein to have on hand. It’s just a fact, when you have healthy choices on hand you are more likely to succeed. Being hangry is real,” she writes.

Walk More

Next, get more steps in. “Up your step count by 2k steps a week until you are consistently hitting 8-10k steps a day. Walking is the most underrated form of exercise and can change your mood with just 10 minutes of movement,” she writes.

Spend 30 Minutes on Your Mental Health

She also recommends investing time in your mental health. “Find 30 minutes in the morning, midday or evening to spend in prayer / devotion / consuming a non fiction book. This has been a game changer in my own life in the past 3 months,” she says.

Eat “Intentionally” and “Purposefully”

In another post, she reveals three more key things you should do to get in shape, starting with eating “intentionally & purposefully,” she writes. “There’s a huge gap b/w eating “healthy” & eating intentionally. Your body needs adequate energy & balanced macros for hormone regulation, energy, blood sugar balance, cortisol regulation, to build muscle, & burn fat effectively. Macro tracking will help you dial in your nutrition. You can’t manage what you don’t measure.”

Follow a Specific Training Program

If you want to up your game, “follow a specific training program,” she says. “Random action yields random results. Quick & effective workouts that are intentional, strategic & implement progressive overload is the most efficient way to utilize your time. 30 min is all you need & at home workouts work incredibly well.”

Don’t Forget About Rest and Recovery

Don’t underestimate the power of rest and recovery. “Sometimes we have to SLOW DOWN to get ahead. Allowing our bodies time to heal, recover, BUILD, & minimize stress gives our bodies a better chance at fat loss,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fitness Coach Reveals 4 Mistakes Preventing You From Losing Weight

Kim Schlag kimschlagfitness
Copyright kimschlagfitness/Instagram
Leah Groth
By Leah GrothFeb 05, 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:

Are you struggling to lose weight? You might be making a mistake that is getting in the way of your progress, according to an expert. Kim Schlag is a midlife and menopause fitness specialist who helps clients achieve their weight loss goals. In a new post, she discusses the main ways people complicate weight loss and reveals what to do about it. “Ways you are making weight loss harder than it needs to be,” she writes. “Want weight loss that’s less complicated?” she asks, going into revealing the answers.

Stop Playing “Macro Tetris"

The first way you may be overcomplicating weight loss is by spending too much time calculating marcos. “Stop playing macro Tetris because research indicates that when calories and protein are equal you can lose weight just as well with a lower fat/higher carb diet as you can with a lower carb/higher fat diet,” she says.

Instead, Keep It Simple

What should you do instead? “So keep it simple,” she responds. “Track your calories and protein and then let carbs and don’t worry about tracking carbs and fat.”

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

Don’t Make Spontaneous Decision

“Do you make your most important work decisions for big projects shooting from the hip? Likely you strategize & plan ahead. Do the same with the project of losing weight,” she says. “Deciding as you go what to eat complicates the process and sets you up for success at hitting your deficit calories and protein target.”

Instead, Try Meal Planning

One great way to do this is meal planning. “My most successful Fitter After 40 members & 1-1 online clients PRELOG THEIR MEALS the night before,” she says.

Eating Out Multiple Times a Week

And, the third mistake you might be making? “Eating out multiple times a week if you’re struggling to stay in your deficit calories is like going to Target & Home Goods many times per week when you’re struggling to keep to your budget,” she says.

Instead, Eat Out in a Defiicit or Eat More Meals at Home

“The calories add up fast eating out,” she says. “Way more butter and & oil hidden in there, outrageous portion sizes, and the easy-to-add-on bread, appetizers, dessert & drinks. Eating out in a deficit is a skill that takes practice to learn, and if you haven’t mastered your deficit calories in your home setting, you will likely struggle even more with take-out or restaurant meals. Prep & eat more meals at home.”

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

Finally, Eat the Same Meals Deal

She offers an extra mistake. “Bonus way you’re making weight loss harder than it needs to be: you’re coming up with different meals every day. Girl, put those meals on repeat!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Reveals 7 Habits Keeping You “Skinny Fat”

Lea Dombrowski Lea_Dombrowski
Copyright lea_dombrowski/instagram
Leah Groth
By Leah GrothMar 06, 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 skinny but can’t seem to tone up? Skinny fat is a term that many people use to describe this. If you connect with the term, there is something you can do about it. Lea Dombrowski is a holistic health coach who helps women lose 20 pounds and improve gut health. In a recent post, she reveals a few recommendations for turning it around. “7 big mistakes that are keeping you skinny fat,” she writes. “Losing fat isn’t about luck—it’s about strategy. These habits might be holding you back.”

Your Workouts Are Ineffective

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weights​She Lifted WeightsShutterstock

“Your workouts aren’t effective” could be the first reason why you are skinny fat. “Going to the gym isn’t enough—you need to be training SMART. Are you lifting heavy enough? Doing the RIGHT exercises for your goals? If not, you’re leaving results on the table,” she says.

You Snack Too Much

happy young woman preparing tasty snacks at the kitchen table in the morning lightShutterstock

The second habit is snacking too much instead of eating real meals. “Snacking all day keeps you in a calorie surplus without even realizing it. Instead, stick to 3 balanced meals with protein, fiber, and healthy fats,” she says.

You Drink Your Calories

Chiang Mai, Thailand : 22/07/2020 : A cup of Choco-choco Nutty Frappuccino in Starbucks coffee shop. This menu is new to Starbucks store in Asia for perfect summer.​10. High-Calorie Coffee DrinksShutterstock

Another reason? “You’re drinking your calories,” she says. “Alcohol, sugary coffee, juices, and even ‘healthy’ smoothies can pack hundreds of calories without keeping you full. Food keeps you satisfied—drinks just leave you hungry.”

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

You Eat Out Too Much

Young beautiful hispanic woman eating at the restaurantShutterstock

If you eat out too often, “yes, even on weekends,” she says, it could be keeping you skinny-fat. “Restaurant meals are LOADED with extra oils, butter, and hidden calories to make them taste amazing—but they can wreck your progress. Stick to home-cooked meals most of the time.”

You Don’t Move Enough

Young adult woman walking up the stairs with sun sport background.

Shutterstock

Another reason is that you’re not moving enough. “If you’re sitting all day, fat loss will stall. Get 6-10k steps daily, take the stairs, do jumping jacks, and just MOVE more,” she says.

Your Eating Habits Are inconsistent

Hungry overweight woman holding hamburger on wooden plate, Fried chicken and Pizza on table .Concept of binge eating disorder (BED).​Managing Binge Eating TendenciesShutterstock

If your eating habits are all over the place, it could keep you from toning up. “Skipping meals one day, overeating the next, constantly changing calories—this confuses your metabolism and makes fat loss harder. Consistency is key,” she says.

You Don’t Have a Strategy

Young female nutritionist with healthy food writing diet plan in office, closeupShutterstock

Her last habit to correct? “You don’t have a strategy for your nutrition & workouts: Guessing won’t get you results. Winging it with random workouts and ‘eating healthy’ isn’t enough. You need a custom plan built for YOUR body, metabolism, and goals,” she says. “When you have the RIGHT plan, your body becomes a fat-burning machine. Stop spinning your wheels—get a strategy that actually works.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Secrets From a Coach Who Lost 20 Pounds and Kept It Off

Mahtab Ekay fitbymahtab
I Lost 20 Pounds as a Coach and Here Are My 6 Secrets to Losing Weight Fast and Not Gaining It Back
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 16, 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 fast without gaining it all back? According to one expert, it’s possible if you have the right tools. Mahtab Ekay is a fat loss coach and social media influencer who has lost over 20 pounds and helps others do the same. She reveals a few game-changing hacks for sustaining weight loss in a new post. “If you want to lose weight safely by summer 2025 and not gain it all back, here are 6 things you need to do,” she writes.

Start Every Meal with Veggies

Her first tip? Start every meal with veggies. “I know, I know—veggies first isn’t the most exciting, but trust me, it works! 🥦 Starting with veggies fills you up with fiber and nutrients and it will help with preventing glucose spikes and your tendency to binge later,” she says. Some tasty veggie ideas: green salad, edamame, baby carrots, or bell peppers. “Your future self will thank you!)”

Stop Snacking

Her second tip: Stop snacking. “If you’re craving something sweet, save it for dessert after your meal. 🍫 Snacking on an empty stomach can mess with your blood sugar and lead to overeating later,” she writes.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Walk It Out

You also need to start walking. “Walking is a game-changer for fat loss, and there are so many easy ways to add steps,” she says. Her suggestions? Walk your dog, play with your kids, get a walking pad for your desk, go on walking dates or hangouts, or walk while you chat on the phone.

Lift Weight

“Start lifting weights,” she continues. “Not just to burn calories—but to build muscle! The more muscle you have, the more calories you burn at rest. Plus, you’ll look toned and feel stronger!”

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

Hydrate

Tip five, “hydrate, hydrate, hydrate,” she says. “Drink half your body weight in pounds in ounces of water. Staying hydrated keeps you full, helps with digestion, and supports your energy levels. Pro tip: grab a cute water bottle to keep you on track!”

Sleep

Finally, get your sleep in. “Aim for 50 hours of sleep per week. If your schedule doesn’t allow 7 hours per night (shift workers, I see you!), just focus on getting enough over the week. 💤 Sleep is a game-changer for fat loss and mental clarity,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothMar 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.

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

Coach Reveals the Truth About Intermittent Fasting

McKenna Olsen mckennahenrie
Woman Added 800 Calories Daily and Lost 10 Pounds Without Exercise in 90 Days
Copyright mckennahenrie/Instagram
Leah Groth
By Leah GrothMar 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.

Over the past few years, intermittent fasting has been one of the buzziest terms in weight loss. So, should you try it? McKenna Olsen is an influencer and health coach who recently lost 10 pounds. In a new social media post, she answers the question: Is intermittent fasting beneficial for weight loss? Here is her answer.

Why Intermittent Fasting Is Popular

“Firstly, it’s important to know WHY it’s a popular strategy,” she explains. “It’s not ‘magic’ by any means but it’s popular because it helps to put you in a calorie deficit,” she says. While time restricted eating “can be useful for those who tend to OVERconsume,” not everyone will benefit from it.

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

Cortisol Levels Are Higher in the Morning

Here is why. “Firstly, understand that our cortisol levels are highest in the AM,” she says, “so they are going to be exacerbated if we fast for extended periods.” Also, “if you are active in the morning, it just increases cortisol.” ⁣

Fasting Can Cause a More Rapid Decline in Hormones for Women

“Second, when it comes to hormones, women are MUCH different than men. We already deal with declining sex hormones as we age, so extreme levels of fasting CAN cause a more rapid decline. We also need to keep blood sugar levels more stable. If your body is under chronic stress, it’s going to produce more and more insulin which (based upon severity) can lead to cases like insulin resistance,” she says.

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

Fasting Can Lead to Undereating During the Day

⁣”Not only can fasting be stressful, but also can lead to undereating during the day (especially if you have a busy life and ALREADY have a hard time eating enough), which leads to ultimately under recovering, especially for those who are active, too, which can cause a cascade of hormonal issues because exercise IS a stressor, so eating insufficient amounts due to extreme levels of fasting can wreck havoc on recovery,” she says.

It Can Also Make You More “Food Focused”

⁣”Lastly, fasting simply can make you more food focused, can sometimes cause hunger hormones to build leading you to overconsume when it does come meal time and for some, lead to an unhealthy relationship with food,” she says.

She Doesn’t Recommend It⁣

Overall, she doesn’t recommend it. “I know intermittent fasting has become a weight loss trend, but it’s mostly because it puts people in a caloric deficit to help control intake if you struggle with overeating,” she says.

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

Here Is What She Does Recommend⁣

“Working with so many women who have struggled with yo-yo dieting, I have found eating regular balanced meals, nourishing their bodies properly and regularly is more sustainable and healthier hormonally, for the long term,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.