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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 7 Habits That Will Help You Become a “Smokeshow” in 2025

Incorporate them into your routine to transform your body and mind.

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.
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Sarah Dussault sarahfit
Copyright sarahfit/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
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Fitness & Workouts

Do you want to experience a major glow-up this year? Start incorporating some healthy habits now. Sarah Dussault is a fitness and nutrition coach who helps “women 40+ transform how they look & feel,” she writes in her Instagram bio. In a new post, she reveals seven habits that will help you transform your body and mind. “If I wanted to feel like a smokeshow after 40 in 2025,” she writes. “Here’s what I’d do in order of importance.”

Have Confidence

“First, to feel like a smoke show you need to have confidence. Confidence isn’t about perfection; it’s about owning who you are, flaws and all. When you feel good physically and mentally, your confidence will naturally shine through,” she writes.

Strength Training

to improve your body image “start strength training,” she continues. “Studies have shown that following a strength program boosts self confidence. So if you’re still just doing cardio, this is your memo to start adding in strength! I recommend 3-4x a week.”

Wear Flattering Clothes

Next, “wear clothes that are flattering,” she suggests. “I love to follow creators who share my body type and style. If you are still waiting for your old faves to fit again, it’s time to invest in some new clothes. I also recommend going into a store like Evereve where they help you pick out clothes that actually fit and look good on your body type.”

Prioritize Self-Care by Sleeping

Her next suggestion? Prioritize self-care “especially when it comes to sleep,” she says. “Getting 7-8 hours of sleep is so important for hormone regulation (hello, leptin and ghrelin staying in check to avoid overeating), energy and motivation, reduced stress and improved metabolism.”

Eat Enough Protein

Amp up your protein intake. “Eat 30-40g of protein at every single meal. This helps preserve your muscle, build new muscle, promote satiety, support bone health and balancing blood sugar levels,” she writes.

Get Your Steps in

Tie up your walking shoes and “aim to get 7500-10,000 steps every day,” she writes. “This helps with weight management, bone health, MOOD and improving sleep.”

Track Macros

Finally, “track macros at least 1x/wk,” she suggests. “This is because most of my new clients aren’t eating enough! This allows you to see visually and feel how much food you need for optimization based on your goals. I help my new clients figure out their target macronutrients based on their diet history.”

Remember, You Are Worthy!

Her final message? “You deserve to feel like a smokeshow in 2025. You are worthy of feeling confident in your skin,” she writes.

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Fitness & Workouts

7 Habits That Will Help You Become a “Smokeshow” in 2025

Sarah Dussault sarahfit
Copyright sarahfit/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.

Do you want to experience a major glow-up this year? Start incorporating some healthy habits now. Sarah Dussault is a fitness and nutrition coach who helps “women 40+ transform how they look & feel,” she writes in her Instagram bio. In a new post, she reveals seven habits that will help you transform your body and mind. “If I wanted to feel like a smokeshow after 40 in 2025,” she writes. “Here’s what I’d do in order of importance.”

Have Confidence

“First, to feel like a smoke show you need to have confidence. Confidence isn’t about perfection; it’s about owning who you are, flaws and all. When you feel good physically and mentally, your confidence will naturally shine through,” she writes.

Strength Training

to improve your body image “start strength training,” she continues. “Studies have shown that following a strength program boosts self confidence. So if you’re still just doing cardio, this is your memo to start adding in strength! I recommend 3-4x a week.”

Wear Flattering Clothes

Next, “wear clothes that are flattering,” she suggests. “I love to follow creators who share my body type and style. If you are still waiting for your old faves to fit again, it’s time to invest in some new clothes. I also recommend going into a store like Evereve where they help you pick out clothes that actually fit and look good on your body type.”

Prioritize Self-Care by Sleeping

Her next suggestion? Prioritize self-care “especially when it comes to sleep,” she says. “Getting 7-8 hours of sleep is so important for hormone regulation (hello, leptin and ghrelin staying in check to avoid overeating), energy and motivation, reduced stress and improved metabolism.”

Eat Enough Protein

Amp up your protein intake. “Eat 30-40g of protein at every single meal. This helps preserve your muscle, build new muscle, promote satiety, support bone health and balancing blood sugar levels,” she writes.

Get Your Steps in

Tie up your walking shoes and “aim to get 7500-10,000 steps every day,” she writes. “This helps with weight management, bone health, MOOD and improving sleep.”

Track Macros

Finally, “track macros at least 1x/wk,” she suggests. “This is because most of my new clients aren’t eating enough! This allows you to see visually and feel how much food you need for optimization based on your goals. I help my new clients figure out their target macronutrients based on their diet history.”

Remember, You Are Worthy!

Her final message? “You deserve to feel like a smokeshow in 2025. You are worthy of feeling confident in your skin,” she writes.

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.
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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

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.

Fitness & Workouts

I’m 60 and These Are 25 Anti-Aging Habits I Wish I Started Doing Sooner

JJ Virgin
Copyright jj.virgin/Instagram
Leah Groth
By Leah GrothAug 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to age gracefully? JJ Virgin is a triple-board certified nutrition expert, four-time best-selling author, and fitness influencer who shares helpful tips and tricks about aging and staying in shape. “No one could have prepared me for turning 50. Now, if they had, I would've just turned 50 way sooner,” she jokes in one of her viral YouTube videos. “I mean, this decade has been an amazing time of possibility and reinvention, and I'm expecting my sixties to be even better.” In the video, she reveals 25 anti-aging habits she wishes she knew sooner.

Having a Positive Attitude Is Key

“Having a positive attitude is super important in creating your best life at 50 and beyond,” says JJ, citing a study, Longevity Increased by Positive Self-Perceptions of Aging. “Here's what it said: this is wild. It turns out that a positive attitude gives you seven and a half more years of life, even when I adjusted for age, gender, socioeconomic status, loneliness, and functional health covariates.”

Find Role Models

Healthy group of mature people jogging on track at park. Happy senior couple running at park with african friends. Multiethnic middle aged friends exercising together outdoor.Shutterstock

“My first step in preparing for my 60th was to get fired up about it and to set new goals,” she says. Finding role models helped her. Her list includes J-Lo, Dolly Parton, Diana Ross, and Elon Musk's mom, “who got her first modeling cover at age 70,” she points out.

Remember That the “Best Stuff Happens in the Fourth Quarter”

Group of senior women at bar cafeteria enjoying breakfast drinking coffee and eating croissant - Life style concept - Mature female having fun at bistrò cafe and sharing time togetherShutterstock

Recently, I was talking to my buddy, Dr. Daniel Ehman, and he reminded me that so often, the best stuff happens in the fourth quarter of sports. So I am now focused on making sure that I can play full out in my seventies, my eighties, my nineties, and beyond, and that I'm doing this daily to ensure that my body and brain are built to last.

And, Mindset Is Everything

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing her pride in her successful exercise routine.Shutterstock

“Mindset is everything,” she says. “I have amazing role models to help me here. So, I have amazing women that I learn from and hang out with. Mary Morrissey, Sam Horn, Sherry Salada. These are women who've gone before me and are living purpose-driven, driven lives.”

Set Career Goals

Smiling cheerful beautiful blonde caucasian mature woman looking at the camera while walking in city public forest wood park.Shutterstock

“I also have career goals that stretch and excite me,” she continues. “I'm actually more excited about my career now than ever, and I've been working in the wellness world in one form or another for 40-plus years.”

Also, Set Experience Goals

Happy couple enjoy outdoor leisure activity together carrying and using a bike and laughing a lot. Love and friendship with mature man and woman in youthful lifestyle. Concept of joyful and excitementShutterstock

Another essential area to set goals? “I set some experience goals over the next decade of what I want to do, where I wanna travel to,” she says.

And, Fitness Goals

Group of middle aged women doing abdominal exercise in gym.Shutterstock

“I also set some goals on fitness, and this is a big one,” she says. “I think one of the biggest challenges that happens to us is getting into these ruts. And the thing is, as you're aging, if you're not continuing to progress in your fitness, you are going to be declining.”

Get Out of Your Fitness Comfort Zone

She also recommends trying workouts that get you out of your comfort zone. “In two days, I am going to do goat yoga,” she says. “I took up rucking; I've been lifting way heavier weights.”

Set Relationship Goals

Mature African American Couple On Cycle Ride In CountrysideShutterstock

She also set relationship goals. “When you start to look at this, you go, ‘Who are the people that I really wanna spend time with? You know, who and how do I get to make sure that I'm spending more time with my family? And how do I make sure I'm getting to spend that really good quality time with my hubby?’

And, Also Set Spiritual Goals

Cheerful senior woman enjoy carefree life dancing in kitchen, welcoming new day, celebrate moving into own apartment, feel happy, spend free time at home alone, listen favorite music. Active pastimeShutterstock

“I also set spiritual goals,” she continues. “You know, how would you like to continue to grow? Someone asked me the other day what my life was like and how things are working so well with my husband. What would I give for my relationship success?” She explains that they go to leadership councils together, read together, and help each other reach spiritual goals.

Try New Activities

Mature adult woman playing doubles pickleball game, healthy lifestyle conceptShutterstock

She recommends “pushing yourself in new activities to avoid getting into a rut. ”I'm going walk through some of the things that I've done to see if they inspire you as well because I've really doubled down on wellness and self-care.”

RELATED:10 Protein Rules for Shedding Pounds Every Day

Take Baths

Bath taking woman relaxing in bathtub of hotel room at luxury overwater bungalow resort in Bora Bora, Tahiti.Shutterstock

“One of the things that happens when we're 40 plus is we have to really take care of our nervous system. And so I actually started to gamify my self-care, and I got over this whole guilty feeling of like, ‘Oh my gosh, I'm taking a hot bath, and I'm not working.’”

Get a Body Scan

“The first thing that I did was a deep dive assessment using a DEXA,” she says. This enabled her to look at everything from her skeletal muscle and bone density to fat mass. “What I really wanna make sure of is that right now, I'm focused on putting on as much muscle as humanly possible,” she says.

And Lift Heavy Weighs

Middle-aged fitness woman doing squat exercise in a gymShutterstock

“I set some really ambitious goals for myself in terms of resistance training, lifting really heavy weights, and even adding in some things like agility training and plyometric stuff. Not fun, I will tell you, not fun at all. But boy, I'm really seeing its benefits. It's fun to start challenging again.”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Get Better Sleep

Close-up top above high angle view portrait of her she nice attractive lovely dreamy brunet girl lying in bed covered white blanket head on pillow sleeping peacefully alone at night room house flatShutterstock

“The other thing that I've been focusing on is sleep,” she says, adding that she isn’t a “genetically” good deep sleeper. So, she incorporated healthy sleep habits, like no tech before bed and limited alcohol intake.

Give Yourself “Self Care Points”

Man pouring water onto hot stone with metal spo in sauna room with a group of people. Steam an water on the stones, spa and wellness concept, relax in hot finnish sauna. Warm temperature bath therapy.Shutterstock

She also started giving herself self-care points. “I wanna earn at least three self-care points a day,” she says. “Here's what counts as self-care: The cold plunge meditation, working out journaling, reading a positive book, a personal development book, taking a hot Epsom salts bath, doing my red lights, using my sunlight and sauna, going for a walk after dinner.” Her goal is to get three per day or 21 a week.

Give Yourself Fitness Tests

She also really assessed where she was with regard to fitness. “I did a grip strength. I got a hand dynamometer grip dynamometer, I did my grip strength, and I checked how many push-ups I could do,” she said. She also did walking and cardio tests.

Do Yoga

A blonde woman in a black leotard and leggings, standing on a yoga mat in a room, doing yoga, bending backwards with her hands on her hipsShutterstock

She also prioritized “balance, flexibility, strength, stamina, and agility” by doing yoga. “I'm now working on flexibility.” She does yoga “at least twice a week,” she says.

Do Cardio

jj_virgin24Copyright jj.virgin/Instagram

She makes sure to do cardio using her StairMaster and Peloton “and I've been adding in some jump training and agility training,” she adds. “I added in some sprint training.”

Start Eating Before You Exercise

Happy mature middle-aged couple cooking vegetable vegetarian salad together in the kitchen, helping in preparation of food meal. Family moments, domestic homemade foodShutterstock

“I also stopped my fasted workouts. I started eating an hour before I went and worked out,” she reveals.

RELATED: I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Try Rucking

Buffalo, Minnesota, USA - May 20, 2017 Murph Challenge 2017, Happy athletic girl coming back from 1 mile run and flexing her bicepsShutterstock

She goes for a walk after dinner and “also added in rucking,” she says. “That is where you put a vest on a weighted vest. This is a super cool thing because it instantly adds more workload, and it's also great for your skeleton because it puts stress on your bones.”

Count Macros

Counting,Calories,Table,calculator,health,weight,eggsShutterstock

As for diet, she “decided I was gonna track my macros to make sure that I'm getting the protein I need because, of course, as we age, we get anabolic resistance,” she says. We need more protein, not less. So, my goal is to consume 150 grams a day divided into three meals. So you know, 30 to 50 grams a meal. But basically, I'm hitting about 50 at each meal.

Practice Good Food Diversity

She also makes sure to “have a really good diversity of my non-starchy vegetables and fruit,” she adds. “I actually was not really good about eating fruit. So, I've been getting two fruits a day and about ten servings of non-starchy vegetables a day. And that's really for microbiome.”

Carb Cycle

jj_virgin1JJ Virgin/YouTube

“I'll cycle the carbs up a little bit if I'm working super duper hard,” she adds. “Generally, I don't eat much in the way of the starchier carbs. I might do that once a week.”

RELATED:I Hit 60, and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Creatine

Sport supplement, creatine, hmb, bcaa, amino acid or vitamin scoop with powder. Sport nutrition and health concept.Shutterstock

She maintains that taking creatine monohydrate was also a game changer. “I think anyone 40 plus should be on creatine, especially if you're a woman” or a vegan, she adds. She takes 5 grams a day. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

10 Habits to Lose 10 Pounds in 2 Months

Hana Carrier carrierfitness
Copyright carrierfitness/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.
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Do you want to shape up by spring? It might be time to incorporate some new, healthy habits into your routine. Hana Carrier is a fitness coach who helps women get into their best shape ever. In a new social media post, she reveals her strategy for losing weight fast. “Here is what I would do to lose 10 pounds before spring break as a transformation specialist for single moms,” she writes.

Get in a Calorie Deficit

“Get in reasonable caloric deficit,” she says. “Everyones deficit is different but if you go too low- you won’t be able to last for too long. Aim for 500-700 less than you maintenance calories,” she says.

Track Every Bite

The next thing you need to do is keep track of the food you are eating. “Track every bite- You would be surprised how many extra calories those bites and licks add up too,” she says.

Add Protein to Every Meal

Third, add protein to every meal. “Aim for 25-50 grams per meal. Protein will help you feel full longer and it will also help you balance those sugar crashes,” she says.

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

Add Veggies Too

She also recommends adding veggies, 2 to 3 times daily. “Veggies are a great way to feel full without racking up the calories,” she says. “Plus they are great for your health.”

Strength Training 3 to 4 Times a Week

“Strength training 3 to 4 times a week, is another key habit. “This won’t help you lose much weight quicky but it will help you build more muscle mass so you can burn more calories daily over time. Plus who does not want to look toned and strong. These workouts don’t need to be an hour long. 30-45 min is enough,” she says.

Walk 8,000 Steps Per Day

Also, get your steps in. “8K steps daily (add weighted vet to your walks when possible)- start moving more. Get a step tracker and aim for 8 K steps daily if possible,” she suggests.

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

Eat 3 to 4 Times a Day

Make sure to eat enough. She recommends three to four times a day. “You don’t need 6 meals per day. Focus on 3-4 filling meals,” she says.

Meal Prep Twice a Week

Mealing prepping will also help you achieve your goals. She recommends doing it twice a week. “Fail to prep- prep to fail. It is soo much easier when you have the right foods ready,” she says.

Stop Drinking Alcohol

Don’t drink your calories. “Stop drinking alcohol,” she suggests. “Drinking alcohol stops you from losing fat- your body takes time to metabolize the alcohol(24-48 hours) and while your body is metabolizing the alcohol, fat burning stops.”

Hydration

Her last recommends is to hydrate. “Drink 2-3 L of water. It will help you speed up your metabolism but also feel full,” 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

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.
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✓Evidence-Based

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

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

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

Are you 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

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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

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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

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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

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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

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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.

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