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

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

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

Coach Transformed Her Perimenopause with These 8 “Non-Negotiable” Habits

She is in the “best shape” of her life at 41 while putting in “way less effort,” she claims

Leah Groth
By Leah GrothFeb 11, 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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Marci Nevin marcinevin
Copyright marcinevin/Instagram
Leah Groth
By Leah GrothFeb 11, 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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Healthy Body

Are you starting to experience hormonal changes that are getting in the way of your weight loss? Marci Nevin is a perimenopause weight loss and wellness coach who helps women in perimenopause lose weight, get their “energy and waistline back,” and “beat belly fat and bloating,” she says in her Instagram bio. In a new social media post she reveals a handful of daily habit that help her keep fat at bay in her forties. “My daily non-negotiables that help me stay lean with less effort as a 41 year old woman in perimenopause,” she writes.

She Used to Go Over the Top with Diet and Exercise

“All through my 20s and up until my early 30s, I hustled my a** off to maintain a lean and fit physique. I was lifting 5-6 days a week, doing cardio, and adding extra conditioning types of workouts on top of it. While also eating a restrictive diet and rarely allowing myself to indulge in any food that wasn't ‘clean’,” she writes.

When She Put in “Less Effort” Her Body Transformed

It wasn't untilher health “hit rock bottom” and was forced to slow down that her body transformed. “But with way less effort. Wild, right?” she says. “Now at 41, I'm in the best shape of my life, and I easily maintain a body that is lean year round without putting in so much intense work or giving up the food I love. This is my playbook.”

1. She Doesn’t Hit Snooze

Marci’s health habits start literally the second she wakes up. “I never ever EVER hit snooze,” she writes. “Instead I get up right away, make my bed and start my morning routine.”

2. Meditation

Next up, she gets her zen on and focuses her mind. “I meditate, journal, and prayer to prime my mind and set the tone for the day,’ she says.

3. Walking

“I follow that up with a walk during sunrise. This has helped more than anything with keeping me energized and focused throughout the day and helping with sleep,” she continues. She calls walking, the “real secret weapon” for maintaining her weight. “I get 10,000 steps minimum,” she says.

4. Macro Tracking

Next up, she focuses on nutrition. “I track my macros so I know exactly how many calories I'm eating. Even though I no longer pre-log my days, I always have an idea of what my meals will look like and repeat the same ones often to reduce decision fatigue. I always get 100-120 g of protein and 25 g of fiber daily,” she writes.

5. Strength Training

Strength training is also part of her program. “ I move my body every day. Lifting is the priority and I do that 4x/week using a program designed for building muscle. I do Zone 2 cardio for heart and brain health,” she says.

6. Hydration

She also makes sure to hydrate. “I drink 20 oz of water first thing in the morning and before going for coffee or caffeine,” she writes.

7. High Protein Breakfast

Don’t sleep on your first meal of the day. “I also eat a big a**, high protein breakfast that keeps my hunger and cravings in check all day so I don't end up mindlessly snacking,” she says.

8. Sleep

Her last habit is giving her body the opportunity to regenerate and recharge. “I'm in bed by 9:30 and aim for a minimum of 7 hours sleep. I have a calming routine to help me relax and am off screens at least 1 hour before,” she writes.

Her Approach Is Sustainable

“I'm not special. But am a testament to what you can achieve with a sustainable approach and consistent effort. If you want it you still gotta work for it. But that can be done in a way that feels more easeful and enjoyable,” 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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Coach Transformed Her Perimenopause: 8 Habits

Marci Nevin marcinevin
Copyright marcinevin/Instagram
Leah Groth
By Leah GrothFeb 11, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you starting to experience hormonal changes that are getting in the way of your weight loss? Marci Nevin is a perimenopause weight loss and wellness coach who helps women in perimenopause lose weight, get their “energy and waistline back,” and “beat belly fat and bloating,” she says in her Instagram bio. In a new social media post she reveals a handful of daily habit that help her keep fat at bay in her forties. “My daily non-negotiables that help me stay lean with less effort as a 41 year old woman in perimenopause,” she writes.

She Used to Go Over the Top with Diet and Exercise

“All through my 20s and up until my early 30s, I hustled my a** off to maintain a lean and fit physique. I was lifting 5-6 days a week, doing cardio, and adding extra conditioning types of workouts on top of it. While also eating a restrictive diet and rarely allowing myself to indulge in any food that wasn't ‘clean’,” she writes.

When She Put in “Less Effort” Her Body Transformed

It wasn't untilher health “hit rock bottom” and was forced to slow down that her body transformed. “But with way less effort. Wild, right?” she says. “Now at 41, I'm in the best shape of my life, and I easily maintain a body that is lean year round without putting in so much intense work or giving up the food I love. This is my playbook.”

1. She Doesn’t Hit Snooze

Marci’s health habits start literally the second she wakes up. “I never ever EVER hit snooze,” she writes. “Instead I get up right away, make my bed and start my morning routine.”

2. Meditation

Next up, she gets her zen on and focuses her mind. “I meditate, journal, and prayer to prime my mind and set the tone for the day,’ she says.

3. Walking

“I follow that up with a walk during sunrise. This has helped more than anything with keeping me energized and focused throughout the day and helping with sleep,” she continues. She calls walking, the “real secret weapon” for maintaining her weight. “I get 10,000 steps minimum,” she says.

4. Macro Tracking

Next up, she focuses on nutrition. “I track my macros so I know exactly how many calories I'm eating. Even though I no longer pre-log my days, I always have an idea of what my meals will look like and repeat the same ones often to reduce decision fatigue. I always get 100-120 g of protein and 25 g of fiber daily,” she writes.

5. Strength Training

Strength training is also part of her program. “ I move my body every day. Lifting is the priority and I do that 4x/week using a program designed for building muscle. I do Zone 2 cardio for heart and brain health,” she says.

6. Hydration

She also makes sure to hydrate. “I drink 20 oz of water first thing in the morning and before going for coffee or caffeine,” she writes.

7. High Protein Breakfast

Don’t sleep on your first meal of the day. “I also eat a big a**, high protein breakfast that keeps my hunger and cravings in check all day so I don't end up mindlessly snacking,” she says.

8. Sleep

Her last habit is giving her body the opportunity to regenerate and recharge. “I'm in bed by 9:30 and aim for a minimum of 7 hours sleep. I have a calming routine to help me relax and am off screens at least 1 hour before,” she writes.

Her Approach Is Sustainable

“I'm not special. But am a testament to what you can achieve with a sustainable approach and consistent effort. If you want it you still gotta work for it. But that can be done in a way that feels more easeful and enjoyable,” 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 Transformed Body at 50 by Doing 6 Things

Cara Metz Cara_Metz
Copyright carametz_/Instagram
Leah Groth
By Leah GrothMar 02, 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 majorly glow up in just a month? One expert has a plan for you. Cara Metz is a 50-year-old fitness trainer with over 20 years of experience and over 616,000 followers on Instagram. In a new social media post, she reveals exactly what she did to transform her body in four weeks. “Tired, bloated, and struggling. That was me at the beginning of the year! Here’s EXACTLY what I did to feel like ME again!” she writes in a post.

15-Minute Workouts, 5x a Week

The first thing she did was 15-minute workouts five times a week. “Focused on breath, technique & consistency using my BUILD plan. Prioritized strength & conditioning, because midlife women NEED muscle!” she writes.

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

Whole Food Nutrition with 80/20 Balance

She also followed the 80/20 diet, focusing on whole foods. “Following my BUILD & PUSH plan, REAL food made for women over 40. No calorie counting, no deprivation, just simple, effective meals. 20% wiggle room, because life is for living!” she said.

Managing Stress

Managing stress was also a key part of her approach. “You can’t remove stress, but you CAN learn to handle it better. Deep breaths, count to 10, let go of the small stuff,” she says.

Daily Walks

She also took daily walks for connection and movement. “Walked every day, movement is key to staying strong, happy & independent. Walking side-by-side = the best way to talk & connect!” she said.

10-Minute Morning Meditation

Another zen habit she took up? Meditation. She spent 10 minutes every morning meditating. “Creates my force field bubble to handle life’s chaos!” she writes.

Reading Before Bed for Better Sleep

And, before bed, she started reading and stopped eating. “No eating after 7PM + one chapter before bed = game-changer!” she writes.

The Combination Is Effective

“The 4 Pillars: Movement, Nutrition, Sleep & Stress,” she concludes. “Focusing on ALL 4 is what truly transformed my energy, digestion & body.”

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

15-Minute Workouts Are a “Game Changer”

In another post, she reveals that she relies on short but intense workouts. “15 minute workouts have been a game changer for me and the ladies who are part of the Cara Fitness family. Do you feel you need to workout for longer? If yes. Why?” she asks.

Do Each Exercise for 50 Seconds

Cara gives the “workout breakdown” and explains that you should do each exercise for 50 seconds each with 10 seconds of rest in between. Then, “repeat the sequence 3 times for a 15 minute workout,” she says.

Here Are the Exercises

  1. Cross bicep curl
  2. Tricep kickbacks & hold
  3. Upright row & clean
  4. Back to front & front drive
  5. Stepping shoulder press.
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

From Struggling Mom to Fit Influencer: How I Dropped 40 Pounds with These 3 Simple Habits

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Copyright ashleyhuze/Instagram
Leah Groth
By Leah GrothOct 11, 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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Have you struggled to lose weight but failed time and time again? You may have to shift your mindset, says one influencer. Ashley Hughes is a mother of four who regularly shares her weight loss journey. In a new video, she reveals that establishing three healthy habits was a core part of her slim-down success, ultimately helping her drop 40 pounds.

It’s Never Too Late to Reinvent Yourself, She Says

At the start of the clip, she explains that she wants to discuss “reinventing yourself” using her own story. “I think most of us at some point think it's too late to create changes, even if deep down we really want something,” she says in the video. She hit a point “where I felt I wasn't in control of so many areas of my life, and that I just needed to accept where I was physically, financially, emotionally, really, I just felt every aspect of my life just felt sad,” she said.

She Struggled to Lose Weight for Years

“Up until that point, I had done countless weight loss challenges in my life,” she continued, explaining that after having each of her babies, “the weight seemed just to be a little more difficult to get off. You know, I'd gain weight with each pregnancy and then not lose all of it. And then I was pregnant again, which meant more weight.”

She Hit Rock Bottom

She finally hit a bottom with her weight. “This was all me. And I could accept my past decisions of never finding time to exercise and not paying attention to my nutrition. I could have accepted that this is just who I am. So why bother even trying? For a while, I actually did feel that way because I had tried so many things in the past, yet I always found myself back here, back in the same routine of eating habits and having no physical activity, a part of my daily routine. This is where I ended up every single time.”

RELATED:10 Walking Mistakes That Kept Me Fat I Vowed Never to Repeat After Losing 140 Pounds

A Discussion with Her Husband Sparked Change

However, on the last day of October, she sat down with her husband and talked about “all of the areas of my life that I wasn't happy with and that I really wanted to change,” she says. “What was interesting was the whole month of October when I was living in a state of acceptance, you know, accepting the fact that my past decisions had made up my life and that this was just who I was.”

She Decided She “Deserved More”

“When I sat down with my husband, and I had this conversation with him and just opened up about the fact that I wasn't happy and I wanted to change at that moment, I immediately felt better. I felt happier. I felt excited. It was like this moment of realizing, no, I am the creator of my life, and I get to decide what my next chapter looks like. That immediately lit a flame inside me. And I believe it takes this realization moment for all of us to decide we want more or deserve more finally, and we're far more capable of maybe what we are accomplishing,” she says.

She Committed to 6 Months

“On November 1st, I remember waking up with a new feeling inside of me that I wanted to change but wasn't sure how I was going to go about it,” she admits. She “stumbled across a little graphic on Instagram that said something along the lines of, if you committed yourself to six months of doing these things on this checklist — some of those items were working out four to five times a week, personal development, going for walks, getting eight hours of sleep, cutting out negativity — and I remember reading that and feeling a fire inside of me, and I knew that I had to do this. I had to commit myself to six months of really trying.”

RELATED:I Tried Everything, Then These 5 Habits Helped Me Lose 170 Pounds

She Focused on Personal Development

And so she started “spending time daily in personal development, meditating and focusing on removing negativity from my life, which included negative thoughts or self-talk, this was literally the answer I needed to change my life and to reinvent myself completely,” she continues. She also stopped staying up late and eating unhealthy food. “Let me tell you something I really found to be true during this whole journey. The day you decide to change, and you wake up, and you're crossing things off your checklist that are helping you move the needle towards your goals, you will never be happier than when you are working towards something,” she says.

Habit 1: Immerse Yourself Into Your New Lifestyle

What are some different ways to apply this idea and create a new daily routine that you will stick to? Here are the three habits. The first is “to immerse yourself into the world of whatever it is you're trying to go after,” she says. “To really completely reinvent yourself, you've got to be eating, sleeping, breathing, this new lifestyle.”

She recommends “following accounts on social media that will inspire you every single day to stick to your new lifestyle, unfollow anyone who maybe causes you to have negative thoughts or will distract you from becoming this new version of yourself, find podcasts, YouTube, videos, books, eBooks, all things related to your topic,” she suggests. “Maybe you've heard of the power of proximity, who you surround yourself with, you become, and this can absolutely be virtual. You don't have to know these people to be inspired by them and for them to influence your daily decisions.”

Habit 2: Create Daily Action Step Goals

“I would also make a point to create daily action step goals. Make the action your goal. So, instead of saying, my goal is to lose 20 pounds, that can be your big goal, but your goal today is to get your workout in and to stick to your meal plan. When the day is over, you will feel so much more accomplished because you achieved your goal,” she says. “When you do this consistently, your big goal happens by default. This can be applied to any goal you have. Create action step goals on a daily, weekly, and monthly basis that are bringing you closer to your big goal.”

RELATED:I'm a Bikini Competitor and Chemical Engineer and Here's How You Can Beat Hormonal Belly Fat in 3 Steps

Check in with Yourself Nightly

“A very important step is to check in with yourself every single night. Reflect on your day and the decisions you made. Did you make decisions based on your old past self, or did you make choices? This renewed higher version of yourself would make the simplest way to stay on track when it comes to reinventing yourself is to consider your highest self in every decision you make each day. Is this the choice the higher version of you would make? If not, don't do it, and eventually, you will become this person. In fact, the decisions that used to be so hard or uncomfortable for you to make will become uncomfortable for you not to make them because this is just who you are now. This is the new you,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Trainer Shares 15-Minute Workout That Melts Belly Fat at Home

Lucy_Wyndham_Read_lucywyndhamread11
Copyright lucywyndhamread/Instagram
Christopher Roback
By Christopher RobackNov 04, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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.

Hot flashes, weight gain, and mood swings can make menopause feel like your body has turned against you. Even simple daily activities become challenging when you're dealing with night sweats and fatigue. But fitness expertLucy Wyndham-Read has turned her personal journey of resilience into a mission to help women thrive during this transition. With nearly 30 years of fitness training experience and 2.4 million YouTube followers, Lucy combines her military discipline with deep understanding of women's health to create effective, accessible workouts. Her approach, born from both professional expertise and personal transformation, makes fitness feel achievable for women at any stage of their menopause journey. Read on to discover a 15-minute workout that can help reduce menopause symptoms and restore your confidence—no equipment needed.

Understanding Menopause

"Menopause is a point in time when you've gone 12 consecutive months without a menstrual period. It happens, on average, at age 52," says Cleveland Clinic. During this time, "your ovaries stop producing reproductive hormones," leading to various physical and emotional changes. These hormonal shifts can begin years before menopause officially occurs, during a stage called perimenopause, which can last "eight to 10 years before menopause."

Recognizing Common Symptoms

The Cleveland Clinic identifies several key symptoms of menopause, including "irregular periods, hot flashes, night sweats, difficulty sleeping, emotional changes, and joint and muscle aches and pains." Exercise can help address many of these symptoms, which is why Lucy's program focuses on comprehensive fitness. "The average length of menopause symptoms is about seven years," they note, making it crucial to develop sustainable exercise habits.

Warm-Up: Essential Preparation

"We're going to start with a quick little warmup," Lucy says in her post, emphasizing the importance of properly preparing your body. The warm-up includes 10 side steps, hamstring curls, and alternating punches. "This is just going to really help mobilize through your joints and warm up your body," she explains, keeping the preparation brief but effective at just 40 seconds.

Core Focus: Managing Menopausal Weight Changes

The Cleveland Clinic notes that weight gain can be a common menopause symptom due to hormonal changes, as "you may start to lose muscle as you get older, which can affect how your body gains weight." Addressing this, Lucy introduces targeted exercises: "We're going to really work those abs," she explains, focusing on movements that "help to reduce that visceral fat that's that deeper fat that we find we often gain when we're menopausal."

Cardiovascular Health: A Critical Component

The Cleveland Clinic warns that "after menopause, your risk for cardiovascular disease tends to increase" due to multiple factors, including "the loss of estrogen" and "increased blood pressure." Lucy's workout addresses this through integrated cardio: "Exercise really does become your best friend," she shares, explaining how these movements support "bone health, joint health, heart health, brain health, metabolic health, and mental health."

RELATED: I'm a 75-Year-Old and Here Are My 15 Secrets to Staying in the Best Shape of My Life

Bone Health: Preventing Osteoporosis

"People lose an average of 25% of their bone mass from the time of menopause to age 60," states the Cleveland Clinic, largely due to estrogen loss. Lucy specifically addresses this through impact training: "The great thing is with doing these walking moves, what we're doing is we're really actually helping with your lower body bone health here as well. Because every time we stamp that foot down, it creates a piso chemical reaction which really helps build a stronger bone."

Multi-Directional Movement: Comprehensive Fitness

"Your body moves in three different directions," Lucy explains while leading lateral steps with punches. "These are way more effective than doing planks or crunches. It's far better to be standing up and doing these exercises," she advises. This approach helps maintain functional fitness, which becomes increasingly important as the Cleveland Clinic notes that "maintaining physical activity" is crucial for managing menopause symptoms.

Mental Wellbeing: Managing Emotional Changes

The Cleveland Clinic identifies several emotional changes during menopause, including "anxiety, depression, mood changes and tension." Lucy addresses the mental health aspect of menopause fitness: "This stage of our life is where I've embraced it and I feel more confident - we know who we are as women and it's a time that we can still enjoy life."

RELATED: Woman Loses 45 Pounds With Simple Walking Routine Instead of Gym

Nutrition and Lifestyle Support

The Cleveland Clinic emphasizes the importance of "lifestyle changes" in managing menopause symptoms. Lucy complements this with specific nutritional advice: "Protein is really key," she notes, but advises to "get protein through its natural sources" rather than supplements. She also recommends berries and dark chocolate (in moderation) for their antioxidant properties, and stresses the importance of staying hydrated during menopause.

Treatment Options and Exercise Benefits

While the Cleveland Clinic notes that "there are many different types of treatments for managing menopause symptoms," including hormone therapy and medication, they emphasize that "lifestyle adjustments" play a crucial role. Lucy's approach makes these adjustments accessible: "You don't need any equipment. You could even do this, let's be honest, in your pajamas."

RELATED: 50-Year-Old Takes Wegovy for 21 Days and Shares 3 Unexpected Results

Long-Term Health Investment

"What you and I have done is we've just invested in your future health," Lucy concludes. This aligns with the Cleveland Clinic's guidance that managing menopause symptoms effectively requires a comprehensive approach. The workout combines cardiovascular exercise, strength training, and flexibility work to address the various physical and emotional challenges of menopause while building a foundation for long-term health. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Weight Loss Coach Shares 4 Natural Ways She Lost 12 Pounds After Having Kids

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Copyright gabrielle_cortisol.coach/Instagram
Leah Groth
By Leah GrothNov 08, 2024
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 in your late thirties or early forties and struggling to lose weight? You may need to update a few simple habits, says one expert. Gabrielle Carolyn is a hormone and cortisol coach who specializes in helping women over 40 “lose fat” and “gain energy” in the “natural” way. In a new social media post, she discusses her own journey of losing 12 pounds leading up to 40 and getting in the best shape of her life. “Curious how I finally broke through my fat loss plateau?” she writes in the post, going on to reveal the four game-changing habits that enabled her to do it.

She Struggled to Lose Baby Weight in Her Mid-30s

“Turning 40 in July has me feeling amazing! But last year? It was a different story. After having my kids in my mid-30s, I struggled to lose that extra weight. It felt impossible… until I found a routine that really worked for me. Now, I’m so excited to share what made the difference!” she writes in the post.

Cortisol Was the Culprit, She Claims

Cortisol, the “stress hormone,” can “make fat loss—especially around the belly—super frustrating,” she continues. “Getting a handle on healthy cortisol is what changed everything.” Here are the four key changes she made to help her lose weight and keep it off.

RELATED:I’m a Weight Loss Doctor and Here Are 4 Easy Things You Should Do to Lose Weight

1. She Switched Up Her Workouts

The first thing she did? “Switched up my workouts,” she revealed. “I moved from cardio to strength training, which boosted my metabolism and helped burn more calories.”

Strength Training Is Great for Weight Loss

The Mayo Clinic supports strength and weight training to 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
  • Sharpen your thinking skills

2. She Prioritized Sleep

She also stresses the importance of getting enough rest. “Prioritized sleep,” is her second healthy habit for losing weight. “Getting consistent, quality rest balanced my hormones and improved how I felt overall,” she says.

Other Benefits of Sleep

According to the Sleep Foundation, weight loss is one of the many benefits of getting enough sleep. Others are, it is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

RELATED:Nutritionist Reveals the Only Thing You Actually Need to Lose Weight

3. She Hydrated

Drinking liquids was also key in her journey, she claims. She explains that she “stayed hydrated,” and it was very beneficial. “Upping my water intake and adding electrolytes with trace minerals helped me stay energized and balanced,” she says.

Benefits of Hydration and How Much Water You Should Drink

What is so important about hydration? The Mayo Clinic explains that water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

4. She Took the “Right” Supplements

To compensate for nutritional deficiencies, she took “the right supplements,” she continues. “My Cortisol Combo was the game-changer in managing stress and staying on track.”

RELATED: Fitness Coach Reveals 3 Signs You Aren't Training Hard Enough to Drop Body Fat

The “Small Changes” Made a Big Difference

Bottom line? She claims that incorporating a few key habits was a huge game-changer in her weight loss journey. “These small changes have helped me keep off those 12 pounds for over a year, and I’ve never felt better,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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.

The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

The 20-Second Workout That Changed Everything

Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.

"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."

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

Focus on Strength

Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

Why Her Old Workouts Weren't Working

"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."

Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

Chill Out To Slim Down

Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.

The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

Eat This, Not That

Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.

For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.

Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.

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Dress Smart, Look Slimmer

How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.

On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

You're Not Invisible After 40

Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."

She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

My Ballet Trick That Works Every Time

Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.

"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.

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Start Today, See Results Tomorrow

Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.

By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.

Nutrition & Diet

7 Habits to Make You “Unrecognizable” in Just 4 Months

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Leah Groth
By Leah GrothMar 25, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes.

Wake Up Early

Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.

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

Write Down Your Thoughts Before Bed

Hand writing in journal with coffee mug​De-StressShutterstock

Next, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

Learn an Online Skill

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Her third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.

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Exercise Four Times a Week

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She also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes.

Sit in Silence

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“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Sleep

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Make sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

Repeat

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Her last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Best Foods for Melting Fat Over 40

Tara Gidus Collingwood dietdivatara
I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
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Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40.

Lean Protein

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

My first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.

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Leafy Greens

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Another one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

Berries

Girl,Holding,Up,A,Glass,Bowl,Of,Blackberries.,Blackberries,In43. Blackberries: 43 caloriesShutterstock

Another great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

Healthy Fats

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Healthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.

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

Probiotic-Rich Foods

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Don’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

Whole Grains

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Lastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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