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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.

51-Year-Old Coach Loses 6 Sizes in 30 Days With 4 Simple Daily Habits

One expert loss warrior reveals her simple method for weight loss.

Leah Groth
By Leah GrothJan 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
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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.

Tammi_Kuthan10
Copyright tammikuthan/Instagram
Leah Groth
By Leah GrothJan 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.

Nutrition & Diet

Do you want to lose weight in 2025 without going to extremes? One expert has an easy to follow and sustainable approach. Tammi Kuthan is an influencer who helps women over 40 achieve fat loss. In a new social media post, she reveals exactly what you should do if you want to dwindle your waistline. “I went from a size 10 to a size 4 without yo-yo dieting, without fad diets, without hours at the gym,” she writes across the Instagram video, going on to reveal her sustainable approach to weight loss.

She Was Stuck in the Cycle of “Eat Less, Run More”

Fit athletic middle-aged woman jogging on a road alongside a canal approaching the camera with a smile of pleasure in a healthy lifestyle conceptShutterstock

“I was stuck in the endless cycle of ‘eat less, run more,’ only to watch my body cling to every ounce of fat like it was preparing for a long winter hibernation. Sound familiar? At size 10, I was frustrated, trying every diet that promised a miracle. (Spoiler alert: those didn’t work, especially after 40.) But then I made some changes,” she writes in her post.

8,000 to 10,000 Steps Per Day

Woman tying running shoe laces preparing for run on ocean beach, copy space, closeup. Cropped image of female fitness runner getting ready for jogging outdoorsShutterstock

Her first recommendation is getting in 8-10k steps a day. “Forget the endless cardio marathons. Daily steps are my winter MVPs. They help with insulin sensitivity, keep energy levels up, and make post-dinner walks my new favorite tradition,” she says.

RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Strength Training

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radioShutterstock

Strength training 3-4x a week for 30 minutes is her second recommendation. “Turns out, strength training isn’t just for the 20-somethings. Short, effective strength sessions built muscle, revved up my metabolism, and said goodbye to that stubborn belly fat,” she says.

Carb Cycling and Balanced Macros

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Carb cycling and balanced macros are also key. “Cutting carbs completely? No, thanks. I cycled carbs to fuel strength days and kept my body guessing in a good way. Balanced macros meant I was eating enough protein and healthy fats to keep my hormones, therefore myself, happy,” she writes.

Sleep

Woman sleeping in bed peacefully at home beside alarm clockShutterstock

Quality sleep is the final element. “6 hours? Not enough, ladies. I started prioritizing 7-8 hours, and the difference was night and day (literally). Better sleep kept cortisol levels down, which helped prevent those pesky cravings and belly fat,” she writes.

RELATED: 50+ Fitness Coach Swears by These 8 Foods to Stay Fit and Strong

These Things Were Instrumental in Her Weight Loss

A great sporty woman jogging outdoors on sunset timeShutterstock

“Winter doesn’t have to be all about oversized sweaters (though I still love them). With these changes, I went from a size 10 to a size 4 without food restriction or intense workouts. Ladies, it’s time to forget about the quick-fix diets and marathon treadmill sessions. These simply do not work - except for making you feel more tired and making that belly fat stay linger. It’s time to work with that body of yours for REAL results!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

51-Year-Old Coach Loses 6 Sizes in 30 Days With 4 Simple Daily Habits

Tammi_Kuthan10
Copyright tammikuthan/Instagram
Leah Groth
By Leah GrothJan 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.

Do you want to lose weight in 2025 without going to extremes? One expert has an easy to follow and sustainable approach. Tammi Kuthan is an influencer who helps women over 40 achieve fat loss. In a new social media post, she reveals exactly what you should do if you want to dwindle your waistline. “I went from a size 10 to a size 4 without yo-yo dieting, without fad diets, without hours at the gym,” she writes across the Instagram video, going on to reveal her sustainable approach to weight loss.

She Was Stuck in the Cycle of “Eat Less, Run More”

Fit athletic middle-aged woman jogging on a road alongside a canal approaching the camera with a smile of pleasure in a healthy lifestyle conceptShutterstock

“I was stuck in the endless cycle of ‘eat less, run more,’ only to watch my body cling to every ounce of fat like it was preparing for a long winter hibernation. Sound familiar? At size 10, I was frustrated, trying every diet that promised a miracle. (Spoiler alert: those didn’t work, especially after 40.) But then I made some changes,” she writes in her post.

8,000 to 10,000 Steps Per Day

Woman tying running shoe laces preparing for run on ocean beach, copy space, closeup. Cropped image of female fitness runner getting ready for jogging outdoorsShutterstock

Her first recommendation is getting in 8-10k steps a day. “Forget the endless cardio marathons. Daily steps are my winter MVPs. They help with insulin sensitivity, keep energy levels up, and make post-dinner walks my new favorite tradition,” she says.

RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Strength Training

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radioShutterstock

Strength training 3-4x a week for 30 minutes is her second recommendation. “Turns out, strength training isn’t just for the 20-somethings. Short, effective strength sessions built muscle, revved up my metabolism, and said goodbye to that stubborn belly fat,” she says.

Carb Cycling and Balanced Macros

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Carb cycling and balanced macros are also key. “Cutting carbs completely? No, thanks. I cycled carbs to fuel strength days and kept my body guessing in a good way. Balanced macros meant I was eating enough protein and healthy fats to keep my hormones, therefore myself, happy,” she writes.

Sleep

Woman sleeping in bed peacefully at home beside alarm clockShutterstock

Quality sleep is the final element. “6 hours? Not enough, ladies. I started prioritizing 7-8 hours, and the difference was night and day (literally). Better sleep kept cortisol levels down, which helped prevent those pesky cravings and belly fat,” she writes.

RELATED: 50+ Fitness Coach Swears by These 8 Foods to Stay Fit and Strong

These Things Were Instrumental in Her Weight Loss

A great sporty woman jogging outdoors on sunset timeShutterstock

“Winter doesn’t have to be all about oversized sweaters (though I still love them). With these changes, I went from a size 10 to a size 4 without food restriction or intense workouts. Ladies, it’s time to forget about the quick-fix diets and marathon treadmill sessions. These simply do not work - except for making you feel more tired and making that belly fat stay linger. It’s time to work with that body of yours for REAL results!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Transform Your Body at 40 with These 6 Habits

Reggie Macena good_for_life_training
Copyright good_for_life_training/Instagram
Leah Groth
By Leah GrothFeb 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Do you want to get in the best shape of your life after 40? Many experts maintain that modifying a few health habits is all it takes. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals a few transformative core habits for anyone post-40. “If I was over 40 and trying to get my health back on track, this is what I’d start doing today,” he writes.

This Is What He Did to Get His Health on Track

“I can remember the first time my blood work from the doctor came back… less than perfect. I usually had everything in range but as I got older that changed. I had to start watching what I ate and how I exercised closely. I didn’t have the luxury of just eating whatever I wanted. If I wanted to be ‘healthy’ I had to take it seriously. Here’s what you do when you want to get your health on track,” he writes in the post.

1. Stop Grazing All Day

Habit number one has to do with diet. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

2. Cut Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

3. Drink More Water

Amp up your hydration. “Boost your water intake. Most of us are poorly hydrated. If you keep a water bottle in plain sight you will drink it. Aim for a couple of liters of water a day. It’s easier than you think,” he writes.

4. Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

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

5. Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes.

6. Be Patient

And his last habit? “Accept that you haven’t treated your body the best for a little while. Those 1/2 hearted attempts at getting fit don’t count. You need to really give it some serious effort for months at a time. Be patient and trust the process,” he writes.

Also, Be Accountable

In another post, he makes a few more suggestions, starting with being accountable. “Meaning your word is your word. You need to make sure that when you say you will do something you do it. The more you keep your word the higher your self esteem goes,” he writes.

Check Your Priorities

Next, “check your priorities,” he encourages. “Start working on making health your number 1 priority If you haven’t done that yet. All it takes is one bad health scare to realize that without health you do not have anything. (Don’t wait for the scare).”

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

Apply the Hard Work

“I told someone yesterday that hard work is important but what’s most important is how you apply the hard work. Training sessions are supposed to be intense most of the time. They also need a carefully crafted plan that is based on progression. Progression in the gym leads to progression on your body. Plan your training sessions,” he says about number three. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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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.
See Full Bio
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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.

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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

Coach Got "Lean" at 40 by Making 4 Changes

keith ozment fit coaching
​Watch Sauces and Condiments
Copyright keithozment_fitcoaching/Instagram
Leah Groth
By Leah GrothMar 01, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Are you trying to lean out? It might be time to make some changes to your routine. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new post, he reveals that he had to make some tweaks to his routine to shave off the pounds. “These 4 changes got me the leanest ever at 40,” he says in the post.

After He Turned 40 He Had to Make Some Changes

“I’ve been working out consistently for over 20 years. I would always get strong and put on size but struggled to get super lean. I wanted to bring in my 40th birthday by reaching the goal of being leaner than I’ve ever been. I made these 4 Changes,” he writes.

1. Patience:

“In the past, I’d start my summer cut in March, rush the process, and burn out before summer even arrived. This year, I started in January and ditched the deadlines. Instead, I focused on making sustainable lifestyle changes. By not rushing, I achieved better results without feeling drained,” he said.

2. Daily Steps

“Walking is underrated!” he says. In January, I struggled to hit 8,000-10,000 steps. Now, I average 12,000-14,000 daily by getting creative.” He takes 10-minute walks throughout the day and a 30-minute walk after dinner. “I even recommend a walking pad if outdoor walks aren’t realistic,” he says. “BONUS: My clients who prioritize daily steps see the best progress. Every 10 minutes = ~1,000 steps.”

3. Zero Restriction

He also advises against restriction. “Instead of ‘getting it all out of my system’ with a cheat meal, I now enjoy foods I love every day,” he says.

  • Greek yogurt cereal bowls (w/ chocolate chips)
  • Weekends = burgers, fries, or protein pancakes at @ihop

“This approach feels sustainable and keeps cravings in check. But I stay mindful of total calories and always hit my protein + fiber goals,” he says.

However Calories Matter

“It’s not all about calories, but let’s be honest—it kinda is when it comes to fat loss,” he continues. “Once I got real with myself about tracking everything (yes, even those sneaky bites while cooking), the fat loss results spoke for themselves. It’s about creating balance with total calories and consuming nutrient dense foods. 80/20 rule! Gotta hit that protein goal also! Every day!”

4. Sleep & Recovery

Sleep and recovery is a “game-changer!” he says. “Consistent sleep/wake times = better rest. Blue light blocker glasses before bed. Active rest days (1-hour walks instead of weightlifting),” he says.

Also, Start Your Day with 40 Grams of Protein

In another post, he reveals his 40-30-20 method. First, the 40. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. 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.

Walk for 30 Minutes

Next up, the 30. “Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he 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.

Lift Weights for 20 Minutes

And finally, the 20. “Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you develop strong bones, manage your weight, enhance your quality of life, manage chronic conditions, and sharpen your thinking skills. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Lost 30 Pounds by Swapping These 5 Foods

weight loss, drinking, water, hydrate, main image, diet, couple, bathroom scales
Shutterstock
Leah Suzanne
By Leah SuzanneApr 30, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

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

Are you trying to lose weight, but aren’t sure what to ditch from your diet? Stanley Bronstein is an author and weight loss expert who lost 220 pounds. The self-proclaimed “Been There, Done That, Weight-Loss Expert, who is launching the Million Pound Weight Loss Challenge on June 1, 2025, recently sat down with Body Network and revealed his top tips, including 5 simple food swaps he made to lose 30 pounds.

I Swapped Diet Soda For Water

Middle age man drinking glass of water sitting on sofa at homeShutterstock

“When I first started my weight loss journey, one of the very first things I did was stop drinking sodas. Picture this – I was drinking three big bottles (2 liters each) of Diet, Caffeine Free soda.

I knew from reading many studies that diet soda was supposed to be just as bad (if not worse) than regular soda. So I quit drinking it and started drinking water instead. That was 16 years (and 175 pounds ago – I was 320 pounds at the time). If you go back to 1990, I was even larger (367 pounds). I haven’t had a soda since. It took a while to get used to the change, but now I don’t miss them at all,” he says.

I Swapped White Rice For Brown Rice and Other Grains

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.​Refined Grains to Whole GrainsShutterstock

“Brown rice, which contains more nutrients and fiber, is a healthier choice for most people. Even better than brown rice are other grains, such as farro and barley. Barley has a glycemic index of only 28, which is one of the lowest among all grains. Farro has a glycemic index of only 45. Contrast this with a glycemic index of 73. The lower the glycemic index, the less your likelihood of Type II diabetes,” he reveals.

I Swapped Regular Milk For Almond Milk or Soy Milk

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Almond Milk ​Shutterstock

“Midway through my weight loss journey, I concluded, after reading many studies, that I needed to eliminate dairy from my diet. Be aware that while almond milk tastes great, it doesn’t have nearly the same amount of protein as either whole milk or soy milk. That’s why I prefer soy milk. It has slightly more protein than regular milk and roughly 7 times the protein of almond milk. Make sure you buy the unsweetened varieties of almond milk and soy milk. Any time you buy a flavored non-dairy milk, it will have lots of added sugar, and that’s not good (in my opinion),” he maintains.

I Swapped Ice Cream For Nice Cream

Ice cream in a paper cup. Sweets and weekend walks.​Protein Ice CreamShutterstock

“You may ask, what’s Nice Cream? All you need to do is take a bunch of ripe bananas and put them in the freezer for about an hour. Don’t let them get frozen solid. Then take them out and throw them in the blender or food processor. Viola. You have banana-flavored ice cream that tastes delicious. While it still tastes sweet, all the sugars in nice cream are natural, as opposed to the refined sugars typically found in ice cream,” he says.

I Swapped Unsalted Raw Nuts For Roasted/Salted Ones

A variety of nuts in wooden bowls.​NutsShutterstock

“I’ll be the first to admit that roasted/salted nuts are delicious. No doubt about it. But did you know that most roasted nuts are roasted in some type of oil, such as peanut oil? That adds unnecessary fat to the mix. Plus, it’s even worse if they add salt to the mix. You might say raw, unsalted nuts don’t taste as good. Well, here’s a little trick. Lay them out on a baking pan and roast in the oven at 350 degrees until they start to turn brown (or use an air fryer if you have one). Then take them out and let them cool for about an hour. Roasting brings out the natural oils in the nuts, and they’re fantastic. But don’t eat too many, as they can be addictive,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

8 Signs You’re Not Eating Enough Protein

Girl, woman, salmon, protein, fish, shocked, worried
Shutterstock
Leah Suzanne
By Leah SuzanneApr 30, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

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

Are you eating enough protein? There are some signs to look out for. Crystal Zabka-Belsky, MS, RDN, CSSD, LMNT, LDN, from Clean Eatz, explains that protein is essential. “As published in the Journal of Obesity and Metabolic Syndrome, high-protein diets will not only promote muscle protein synthesis, but will also reduce fat mass for both low-calorie and standard-calorie diets,” she says. “It is essential to identify a long-term strategy to meet daily protein needs.” Here are eight signs you aren’t eating enough protein.

Loss of Lean Muscle Mass

Rear view of woman stretching her arm and shoulder, muscle loss

Shutterstock

The first sign is loss of lean muscle mass. “Loss of lean muscle mass is often a result of chronically low caloric intake and inadequate protein availability to restore muscle tissue consistently,” she says.

Bone Loss or Injury

Closeup of male arms holding his painful wrist caused by prolonged work on the computer, laptop. Carpal tunnel syndrome, arthritis, neurological disease concept. Numbness of the hand​ Warning Sign 3 Wrist Pain and WeaknessShutterstock

Another sign? Bone loss or injury. “A consequence of low protein intake that comes as a surprise to many people is bone compromise including stress fractures, osteopenia, and early onset of osteoporosis,” she says.

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

Eating More Empty Calories

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydrates​Junk Foods: The Triple ThreatShutterstock

Are you eating more? “Inadequate protein intake can lead to excessive consumption of additional ‘empty calories’ that don’t promote natural satiety and lead to unwanted body fat gain,” she says.

Your Metabolism Slows Down

woman eats sweets at night to sneak in a refrigerator.​Breaking Free from Food ObsessionShutterstock

A slower metabolism is also a sign. “When protein intake doesn’t meet our body’s needs for ongoing muscle protein synthesis, our lean body mass starts to decline, leading to a reduced metabolic rate,” she says.

You Are Experiencing More Injuries

Female runner knee injury and pain.Beat Joint Pain in 2 Weeks With This Anti-Inflammatory DietShutterstock

Injuries can also occur if you don’t eat enough protein. “Protein plays an essential role in muscle protein synthesis, particularly food protein sources rich in the amino acid leucine. When adequate amino acids aren’t available to synthesize new muscle tissue after exercise, chronic injuries are much more likely to occur,” she says.

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You Are Experiencing “Insatiable Hunger”

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“Satiety, the natural feeling of fullness, is highly-related to protein intake due to the extended time period required for protein digestion. When individuals rely on high-carbohydrate foods, it results in a state of insatiable hunger,” she says.

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

Poor Exercise Recovery

Tired woman after a workout in the gym locker room​Overdoing Pre-WorkoutShutterstock

“There is a common misconception that protein is an energy source for exercise, but it only provides about 5% of our fuel. Protein is actually the primary source of nutrition for promoting recovery and if protein doesn’t follow exercise as a recovery strategy, one can expect chronic poor exercise recovery,” she says.

You Are Experiencing Nutrient Deficiencies

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Complete protein sources contain all 9 essential amino acids and a variety of nutrients for the body, including B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. “If protein intake is deficient, it is highly likely that one will experience nutrient deficiencies,” she maintains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She's 48 and Lost 20 Pounds in 3 Months on Mounjaro

Giuliana GoTherex | Strong for Life
Copyright GoTherex | Strong for Life/YouTube
Christopher Roback
By Christopher RobackApr 30, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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As a 48-year-old woman dealing with menopause, Giuliana watched helplessly as her weight climbed despite regular exercise and careful eating. After gaining nearly 20 pounds over five years, she reached her breaking point at 143.8 pounds—the heaviest she'd ever been, even after three pregnancies. Working with her husband, Dr. Matt Reuschle, PT, DPT, CSCS from GoTherex, she finally found success with Mounjaro when traditional methods failed. Here's exactly how she dropped 20 pounds in just three months and, more importantly, the specific strategies she's using to maintain her results long-term.

Why Her Body Stopped Responding to Exercise

Despite maintaining an active lifestyle, Giuliana's weight continued climbing steadily year after year. "I used to be like 130, 128 pounds and I reached a point when I was almost 144," she explained to her husband. Standing at just 5'2", this weight wasn't healthy for her frame. Her daily three-mile walks and regular garage weightlifting sessions made no difference—the pounds kept accumulating regardless of her efforts.

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When Hormones Take Over Your Metabolism

Adult woman fanning suffering heat stroke sitting in the livingroom at home7 Foods That Make Hot Flashes Worse During MenopauseShutterstock

Hormonal changes played the primary role in Giuliana's weight struggle. "I was pretty menopausal. All the gaining of the weight was due to my age and also because I was taking birth control pills," she realized. Even after switching from pills to an IUD to help with hormonal balance, the weight continued accumulating. She consulted with dieticians and tried various exercise regimens, but nothing stopped the scale from climbing upward.

Why Her Doctor Recommended Mounjaro Instead of Other Options

Mounjaro - Tirzepatide with injection pen is an antidiabetic medication used for the treatment of type 2 diabetes to lose weight and control blood sugar. Copenhagen, Denmark - November 8, 2023.​What Research ShowsShutterstock

Dr. Matt selected Mounjaro specifically because of its impressive efficacy compared to other weight loss medications. "It's currently the best of the drugs available for weight loss," he explained to her. While older weight loss medications showed only 5-7% efficacy in research, Mounjaro affects both GLP-1 and GIP receptors, showing over 20% weight loss in studies. This dual-action mechanism made it the logical choice for someone like Giuliana who had the exercise portion mastered but struggled with dietary control despite best efforts.

Her Weekly Treatment Schedule

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in hand​Understanding Your New Relationship with FoodShutterstock

Giuliana's treatment followed a structured approach with careful monitoring to ensure safety and effectiveness. "Every week, at the same time, on the same day, I went to the doctor to get my shot," she committed to the process. A nurse administered the injection in her stomach, which was completely painless—much easier than she expected. Each visit included a full body composition analysis to track her progress beyond just weight. The medication dosage increased monthly for three months until she reached her goal weight, followed by a final month at a lower dosage to safely discontinue treatment.

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How She Tracked Every Change in Her Body

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Detailed body composition reports provided Giuliana with comprehensive insights beyond just the number on the scale. "The report included my body fat percentage, visceral fat, total body water, and muscle mass measurements for different body parts," giving her a complete picture of her changing body. Starting at 143.8 pounds with 30% body fat (and visceral fat at 7), her final report showed remarkable progress: 123.6 pounds with 24.6% body fat (visceral fat down to 5). Particularly encouraging was maintaining most of her muscle mass—losing less than one pound of muscle (from 29 to 28.1 pounds) while shedding nearly 20 pounds overall.

Side Effects She Experienced (And How She Managed Them)

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Unlike many Mounjaro users who experience severe nausea, Giuliana's experience was surprisingly different. "I never had any nausea, I never vomited. I think it's because I started with a lower dosage so my body was getting used to the medicine," which made the process much more manageable than she expected. However, she did struggle with significant constipation—sometimes going five days without a bowel movement, which was extremely uncomfortable. Through trial and error, she developed an effective remedy combining prune juice with Miralax, applesauce, and fiber-rich celery that finally provided relief when needed.

Why You Must Prioritize Protein While Taking Weight Loss Medication

Animal protein sources- meat, fish, cheese and milk.​Amp Up Your Protein IntakeShutterstock

Dr. Matt emphasized that proper nutrition and exercise were absolutely essential companions to the medication—not optional add-ons. "We want to make sure that we're losing the weight that's most appropriate to lose," he explained, focusing on fat loss rather than just weight loss. The goal was specifically to preserve muscle mass while shedding fat, which required strategic intervention with her diet. "We need to stimulate muscle growth and muscle retention through your diet. So number one, we need to raise your protein," became Giuliana's daily focus even when she wasn't hungry. Additionally, resistance training provided the stimulus needed to maintain and build lean tissue, which keeps metabolism higher long-term.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

How Mounjaro Rewired Her Brain's Relationship With Food

Weight loss injection pen - Mounjaro injection pen, medicines to help control blood sugar levels type 2 diabetes, and weight loss.Shutterstock

The most unexpected and valuable benefit Giuliana experienced was the complete elimination of food cravings that had haunted her for years. "The voice in my head that used to tell me before I took Mounjaro that I have cravings, those cravings haven't come back," even months after stopping the medication. This mental reset fundamentally changed her relationship with food—she now views it primarily as fuel rather than comfort or habit. Even during Christmas and holiday celebrations, she could enjoy treats in moderation without feeling out of control or derailing her progress, a freedom she hadn't experienced in years.

The Right Way to Transition Off Medication (Without Regaining Weight)

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Dr. Matt emphasized the crucial process of "reverse dieting" when transitioning off Mounjaro to prevent the weight regain that affects many people. "Maintain for two to four weeks before you ever go to raise your calories or decrease your activity levels once you reach your goal," he advised her with specific instructions. The transition period typically needs to equal the weight loss period—so her three months of weight loss required three months of careful transition to normal eating. This methodical approach prevents the metabolism from being shocked by sudden dietary changes, dramatically reducing the common risk of rapid weight regain after stopping medication.

How She's Building Sustainable Habits That Stick

Chicago, IL, USA - Jan 13 2024: One month supply of Mounjaro, an injectable medicine used to treat Type 2 diabetes.Shutterstock

The key to maintaining Giuliana's results long-term lies entirely in the new habits she formed during treatment. "Mounjaro gives you a chance to build habits without those same mechanisms in the body that have been driving you towards the bad habits," Dr. Matt explained about the window of opportunity the medication provides. She's found that smaller portions and protein-focused meals have genuinely become her new normal without feeling like deprivation. The four months on medication provided enough time to establish these healthier patterns as automatic behaviors, making maintenance significantly more manageable now that her treatment has ended.

Why Professional Guidance Makes All the Difference

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From her experience, working with qualified health professionals rather than trying to navigate this journey alone made an enormous difference in Giuliana's success. "You want to look for people that are looking to improve your health, not just looking to get you to lose weight," Dr. Matt advises based on years of clinical experience. Quality professionals focus on creating sustainable environments for long-term success rather than just quick results, helping clients feel better, look better, and ultimately live better through permanent lifestyle changes rather than temporary fixes that lead to inevitable rebounds.

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The Complete Approach That Finally Worked For Her

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Giuliana's success ultimately came from addressing multiple health factors simultaneously rather than focusing exclusively on weight loss. "Health and fitness is more than just exercise. You're going to need to take a look at your diet, your stress levels, which includes how you sleep, and understand your blood and hormones," Dr. Matt explains about the approach that finally worked for her after years of frustration. This comprehensive method ensured that all potential obstacles to her weight management were identified and addressed, creating a foundation for lasting results beyond just the number on the scale. At 48, she finally feels like herself again—and more importantly, she has the tools to stay this way. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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