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

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

Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Learn the exact 5-food formula a fitness coach used to transform his body.

Christopher Roback
By Christopher RobackNov 12, 2024
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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Dan_Go_danfounder17
Copyright Dan Go/YouTube
Christopher Roback
By Christopher RobackNov 12, 2024
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.
See Full Bio
Nutrition & Diet

Looking for a simple way to lose weight without complicated meal plans? Fitness coachDan Go discovered that focusing on just five specific foods helped him drop 20 pounds in three months. "Eating similar meals every single day is a low key weight loss hack," says Dan, who specializes in helping entrepreneurs transform their bodies. Here's his straightforward approach that anyone can follow.

Dan's Weight Loss Philosophy

"I get way more benefit from doing something almost every day as opposed to figuring out what I'm going to eat on an hour-to-hour basis," Dan shares about his journey. As an entrepreneur, he found that simplifying his food choices was key to sustainable weight loss.

The Lifestyle Change That Made It Possible

"We make about 200 food decisions a day," Dan reveals. His solution? "I'd rather have limited decisions rather than open myself up to the hundreds of decisions that I would make around food." This mindset shift helped him maintain consistency while losing those 20 pounds.

Why These Foods Work: The Three-Factor Framework

Before diving into specific foods, Dan explains his selection criteria: "I look for three key factors when choosing foods for weight loss: nutrient value, satisfaction level, and the protein-to-calorie ratio." This framework ensures you're not just counting calories but getting maximum nutrition and staying full longer.

Your New Best Friend: New York Strip Steak

"Steak is a superfood with the amount of nutrients it contains," Dan emphasizes. A 100-gram serving of strip steak provides 30 grams of protein for just 175 calories, plus essential nutrients like carnitine, zinc, creatine, iron, and B vitamins. Can't afford strip steak? Dan suggests extra lean ground beef as an equally effective alternative.

Power Up with Cruciferous Vegetables

Want to eat more while losing weight? Dan's solution is simple: "I love to volumize my meals with vegetables like broccoli, Brussels sprouts, kale, spinach, and asparagus." These low-calorie powerhouses are packed with fiber and nutrients. Dan particularly favors grilled broccoli for its crunch and impressive nutrient profile, including calcium, iron, phosphorus, and vitamin C.

The Unsung Hero: Chicken Breast

"It's not the flashiest food," Dan admits, "but chicken breast gets the job done." With 31 grams of protein per 100-gram serving at just 165 calories, it's one of the most efficient protein sources available. Dan notes that this budget-friendly option is perfect for those who want flexibility with their remaining daily calories.

RELATED:Coach Lost 49 Pounds at 43 by Removing These 7 Foods From Her Diet

Your Insurance Policy: Whey Protein

While technically not a whole food, whey protein is Dan's secret weapon. "Think of this as protein insurance," he says. A double scoop provides 50 grams of protein for just 120 calories. Dan's pro tip: Add psyllium husk for fiber and satisfaction, plus creatine for additional benefits.

The Freedom Factor: Planned "Free" Meals

"If you can incorporate your favorite foods into your diet, that makes for a way of eating that you can sustain for the long term," Dan explains. He recommends following an 80/20 approach: "80 to 90% of my meals are going to come from whole single ingredient nutrient-dense sources, and 10 to 20% of my calories are going to come from whatever I want."

Dan's Simple Success Strategy

"I like to call this kind of like the Steve Jobs turtleneck of dieting," Dan says of his approach. "You have your flexibility with the free foods that allow you to have some fun, but 80 to 90% of the time, you're basically wearing a black turtleneck with jeans." This simple but effective strategy helped him lose 20 pounds while maintaining his busy entrepreneurial lifestyle.

RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

Putting It All Together: Your Action Plan

Dan's approach is refreshingly simple: "I created about five to seven meals that I had on rotation." This eliminates decision fatigue and ensures consistency. By limiting your daily food decisions, you can focus your mental energy on what really matters while still getting results. 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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Fitness & Workouts

20 Tips to Lose 20 Pounds in 50 Days

Liam Topham theliamtopham
Copyright theliamtopham/Instagram
Leah Groth
By Leah GrothFeb 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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Are you trying to lose weight but need some tips on how to do so? Liam Topham is a diet and fitness coach who helps professionals “shed belly fat, get jacked, and feel energized by running their body like a high-performing business,” he writes in his Instagram bio.”20 tips to lose 20 pounds in the next 50 days,” he writes.

Eat More Eggs

The first tip? Crack those eggs. “Eat eggs every day. They’re a superfood that makes fat loss easier,” he writes.

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

Don’t Drink as Much Alcohol

Bartender pours alcoholic drink into small glasses on barShutterstock

Next, avoid drinking your calories. “Minimize alcohol until you hit your target weight. These are empty calories,” he says.

Drink Coffee

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

You can enjoy coffee but don’t add anything to it. “Drink black coffee in the morning. It will suppress your appetite,” Topham says.

No Food After Dinner

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Don’t succumb to late night cravings. “No food after dinner. Brush your teeth. Your cravings will disappear,” he maintains.

RELATED:20 Superfoods for People Over 50

Don’t Starve Yourself

Diet concept, unhappy asian young woman, girl refusing to eat Pizza in box at home, hand pushing away, deny junk or fast food, fighting to keep it from getting fat. Healthy nutrition of weight loss.Shutterstock

Skipping meals to save calories may be tempting, but it’s a mistake. “Avoid long periods without eating, you’ll end up overeating or binging later,” he says.

Walk 10,000 Steps Per Day

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitnessShutterstock

Lace-up your walking — not running — shoes. “Stop running and walk 10k+ steps a day instead,” he suggests.

Don’t Eat Peanut Butter

Jar with peanut butter on peanut background, close upShutterstock

“Avoid peanut butter,” says Topham. “It’s high in calories, low in protein, and you’ll want to eat the whole tub.”

Don’t Eat Unless You Are Really Hungry

woman eats sweets at night to sneak in a refrigerator.Shutterstock

Don’t eat unless you are really hungry. “Before you eat, ask yourself: ‘Am I bored, thirsty, or stressed?’ If the answer is yes, don’t eat,” he says.

Harness Negative Emotions

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“If you rate your body less than 5 out of 10, harness those negative emotions to take action,” he says about his ninth tip.

Stick to Certain Proteins

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,BlackShutterstock

He also recommends sticking to specific proteins. “Make beef, chicken, and seafood your primary protein sources. These will fill you up,” he explains.

Eat Lots of Produce

Composition with assorted organic vegetables and fruits.Shutterstock

Fill your fridge with lots of produce. “Load up on fruits and vegetables—you’ll never overeat on these foods,” he says.

Spice Up Your Food with Healthy Condiments

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Jazz up your meals by keeping delicious but healthy condiments on hand. “Use low-calorie/zero-calorie condiments like Frank’s Red Hot,” he says.

Indulge in Moderation

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You are allowed to eat your favorite foods but do so in moderation. “It’s fine to eat pizza, burgers, and chocolate occasionally because you’re human—but not ALL the time,” says Topham.

Don’t Eat Fake Meat

Alameda, CA - Feb 22, 2024: Grocery store refrigerator section with Beyond and Impossible Burger brand plant based patties. Plant based proteins can be as healthy as animal based proteins.

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When it comes to meat alternatives like Beyond Meat, don’t bother says Topham. “Put fake meat in the garbage,” he says.

Avoid Extreme Diets

Unhappy young fitness lady in fitwear eating vegetable salad posing with fork at kitchen table indoor, struggling from lack of appetite, tired of diet menu and low carbs dishes. Dieting issues

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Avoid extreme diets. “Don’t do any extreme diets that cut out entire food groups like keto or carnivore unless you want to hate your life,” Topham recommends.

Only Drink Diet Soda

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

If you like sweet, bubbly drinks, make sure they are sugar-free. “Swap regular soda for diet soda,” urges Topham.

Weigh Yourself Daily

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Don’t get rid of your scale. “Weigh yourself every day and take a 7-day average. Expect fluctuations—that’s normal,” he says.

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

Eat Meals on Repeat

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Don’t worry about getting bored of your meals. Be consistent with them. “Repeat the same meals Monday-Friday. Change them up on weekends,” he says.

Strength Train

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Strength training is also essential. “Lift weights for 45-60 minutes. 2-hour sessions are a waste of time,” says Topham.

Know Your Why

And last but not least? “Start with your why. You deserve to function at your highest potential, and so do your spouse and kids. Define the reasons you want to get fit and healthy, and stop settling for less,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Coach Sheds 20lbs in 3 Months - 8 Tips!

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothJan 17, 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 lose weight without having to take extreme measures? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a new social media post she shares how she did it. “8 calorie deficit tips you need to know if you’re going to be successful in losing weight. And exactly what helped me lose 20 pounds in 3 months,” she writes. “I have lost 20 pounds in less than 3 months and here my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

First, amp up your fiber intake. “Eat 25–35g of fiber daily,” she encourages. “Fiber helps keep you full and supports digestion. Great sources include fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa).”

Hydrate

Hydration is also important. “Drink ½ your weight (lbs) in ounces of water. Staying hydrated helps control hunger and supports overall health,” she writes, offering the following tips:

  • Start your day with a full glass of water.
  • Drink water before main meals.
  • Keep a water bottle handy during workouts.
  • Add electrolytes for flavor if needed.

Amp Up Your Protein Intake

Next, make sure you are eating enough protein. “Eat 0.8–1g of protein per pound of your ideal body weight. Protein is key to preserving muscle while losing fat and achieving a toned look,” she says. Great protein sources, per Ekay? Chicken breast, white fish (cod, tilapia), whey isolate protein powder, canned tuna, egg whites, shrimp, extra-lean ground turkey, extra-lean ground beef, non-fat Greek yogurt, and tofu.

Get Your Steps In

Walking is also important. “Take 8,000–12,000 steps daily. Aim to hit this range consistently to maximize calorie burn through daily activity,” she advises.

Strength Training

Strength training is an important component of weight loss, says Ekay. “Lift weights 3–4 times a week,” she says. “Follow a structured program with enough volume for each muscle group. Use progressive overload by increasing reps, sets, weight, or time under tension. Start with compound movements (squats, deadlifts, bench press) and finish with isolation exercises.”

Snack on Low-Calorie, High-Volume Snack

She also recommends smart snacking. “Snack on low-calorie, high-volume foods. Examples: popcorn, strawberries, berries, and veggies with homemade dips like baby carrots, cucumbers, and peppers.”

Avoid Eating Carbs on an Empty Stomach

“Avoid eating carbs on an empty stomach,” she continues. “Have sweets or treats as dessert after your main meals. This helps control blood sugar and reduces cravings.”

Get Enough Sleep

Her last tip? Sleep 6–8 hours per night. “Sleep deprivation increases hunger and cravings the next day. If 7 hours of sleep isn’t possible, try a short midday power nap to recharge,” 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 Lost 20 Lbs with These 5 Eating Habits

Maria Gad mariiiagad
Copyright mariiiagad/Instagram
Leah Groth
By Leah GrothFeb 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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Are you struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

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

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

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

And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

6 Tricks to Lose 20 Pounds in 8 Weeks

Ruth Soukup
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothMar 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose 20 pounds by Memorial Day weekend? According to an expert, it’s doable. Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. In a new post, she reveals her plan to lose weight fast. “If I wanted to lose 20 pounds in the next 8 weeks as a woman over 40, this is exactly what I would do,” she writes.

She Stuggled with Her Weight for Years, Until She Took the Following Steps

“I struggled with my weight for YEARS, failing at diet after diet, before I finally figured out what works, especially for women over 40 like me. My own journey to lose weight and get healthy started in June 2021. Within 8 weeks, I had shed more than 20 pounds, and by Christmas I had reached my weight loss goal. And I’ve kept it off ever since. And if you want this to be your story too, here are the exact steps I would take,” she writes.

Cut Out Sugar and Processed Foods

The first thing she did was cut out sugar and all processed foods. “This is the most crucial step for reversing insulin resistance in order to balance your hormones,” she writes.

Amp Up Healthy Fat Intake

To lose weight, you need to eat more healthy fat. “It’s also key to rebalancing your hormones and kickstarting your metabolism,” she writes.

Eat More Protein

She also loaded up on protein. “Shoot for at least 25-35 grams of protein at every meal,” she writes.

Hydrate

Hydration – with electrolytes – is also part of her plan. “This will keep you feeling good as your body makes big changes,” she says.

Avoid Alcohol

She also recommends avoiding alcohol. “Only for the first six weeks!” she says. Alcohol is not only high in calories, but studies have found that people are more likely to eat unhealthy food and skip workouts when drinking.

Track Your Macros

The last thing she suggest is tracking your macros. “Don’t worry about calories but DO worry about getting the right balance of macronutrients,” she says.

She Also Reveals Her Go-To High-Protein Meals for Weight Loss

In another post she reveals some of her go-to high-protein meals to aid in weight loss. “Losing weight doesn’t mean boring meals or spending hours in the kitchen. If I were focused on dropping 10 pounds in 6 weeks, these 5 quick, high-protein meals (all under 15 minutes!) would be my go-to,” she writes.

Steak & Veggie Stir-Fry

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Macros: 350 cal | 40g protein | 15g carbs | 12g fat

Recipe:

• Sauté 6 oz sirloin steak (sliced thin) in 1 tsp olive oil.

• Add 1 cup bell peppers & broccoli + 1 tbsp coconut aminos.

• Serve over 1/2 cup cauliflower rice.

Buffalo Chicken Lettuce Wraps

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from aboveShutterstock

Macros: 320 cal | 42g protein | 8g carbs | 12g fat

Recipe:

• Mix 6 oz shredded rotisserie chicken with 2 tbsp buffalo sauce.

• Serve in Romaine or butter lettuce wraps with diced celery.

• Add 1 tbsp Greek yogurt ranch for extra flavor.

Turkey & Egg Scramble

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

Macros: 380 cal | 45g protein | 10g carbs | 18g fat

Recipe:

• Sauté 4 oz lean ground turkey with 1/2 tsp garlic powder & paprika.

• Add 2 eggs + 1/4 cup egg whites and scramble together.

• Serve with 1/2 cup sautéed spinach.

Garlic Shrimp & Quinoa Bowl

Pan fried butter garlic shrimp on plate​Garlic Butter Shrimp & Sweet PotatoesShutterstock

Macros: 370 cal | 38g protein | 30g carbs | 10g fat

Recipe:

• Sauté 6 oz shrimp with 1 tsp olive oil, garlic, & paprika.

• Add 1/2 cup cooked quinoa & 1/2 cup zucchini.

• Finish with squeeze of lemon & red pepper flakes.

Chicken Bacon Avocado Salad

Young woman eating a healthy salad after workout.20 Ways to Lose Body Fat Really Fast From Top Nutritionist

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Macros: 400 cal | 42g protein | 10g carbs | 22g fat

Recipe:

• Toss 6 oz grilled chicken with 2 cups mixed greens.

• Add 2 slices turkey bacon, 1/4 avocado, & 1 tbsp balsamic.

Nutrition & Diet

10 Things to Lose Belly Fat Faster

Dillon Swinney builtbydillonn
I'm a Coach and These 10 Fruits Will Help You Burn Body Fat
Copyright builtbydillonn/Instagram
Leah Groth
By Leah GrothFeb 25, 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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Are you trying to blast belly fat? It might be time to infuse some new habits into your routine. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle, eating foods they love. In a new post, he reveals the habits that helped him blast belly fat more quickly. “These 10 things were crucial and really helped my progress with losing belly fat,” he writes in the post.

Cutting Out Alcohol

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Putting down the bottle and cutting out alcohol was instrumental in Dillon’s fat loss – and not just because of the calories in booze. “This was a game-changer. Reducing alcohol intake helped my body recover and shed fat faster,” he writes.

Stick to a Plan

His next healthy habit was sticking to a plan. “I stayed committed, even when it got tough. Pushing through the hardest part—those first two weeks—made all the difference,” he writes.

Prioritizing Sleep

Rear View Of Young Man Stretching In Bed After Waking Up In The Morning, Unrecognizable Male Resting In Light Bedroom After Good Sleep, Looking At Window, Enjoying Start Of New Day, Copy SpaceShutterstock

Prioritizing sleep was also key. “Getting 7-8 hours a night helped my body recover and kept my metabolism running smoothly,” he says. According to the Sleep Foundation, getting enough z’s 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:30 Best Protein Foods That Melt Fat Almost Instantly

Walking

Person walking to Freedom ConceptShutterstock

“Walking instead of doing intense cardio” was also surprisingly helpful. “I kept it simple by walking regularly. It was easy on my body and helped burn fat consistently,” he says. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Patience and Consistency

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Habit five is “staying patient and consistent,” he says. “Results take time, and consistency was key. I stayed focused even when progress seemed slow.”

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

Following the 80/20 Rule

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Dillon makes sure to eat healthy most of the time, focusing on an 80/20 approach. “I didn’t deprive myself. I made sure 80% of my meals were healthy, and allowed myself flexibility in the remaining 20%,” he says.

Decreasing Inflammation

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He also prioritized decreasing inflammation, especially regarding nutrition. “I focused on eating anti-inflammatory foods that helped reduce bloating and belly fat,” he writes.

He Found a Plan

Woman,Making,Meal,Plan,In,Kitchen,fridge,cooking​Meal PlanningShutterstock

There should be no winging it, Dillon says. “I found a plan that worked – Instead of feeling lost, having a structured plan to follow kept me on track,” he writes.

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

Hydration

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

He also prioritized hydration by drinking more water. “Staying hydrated helped with digestion and energy, which fueled my workouts,” he says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Food Tracking

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

His last belly fat-blasting habit? “Tracking my food,” he writes. “Keeping track of what I ate made me more mindful and helped me stay on top of my goals.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Healthy Body

7 Critical Mistakes to Avoid After 50, According to a Top Expert

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackApr 18, 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.
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.

Staying healthy after 50 doesn't have to be complicated, but many of us unknowingly sabotage our wellbeing. Dr. Eric Berg, DC, age 59, specializes in Healthy Ketosis and Intermittent Fasting and has dedicated his career to uncovering the truth about getting healthy and losing weight. As director of Dr. Berg's Nutritionals, a best-selling Amazon author with 13 million YouTube subscribers, his experience has revealed seven critical mistakes that can dramatically impact your health, especially after 50. Avoiding these common pitfalls could transform your energy, weight, and overall wellness starting today.

Trusting the Wrong Health Sources

Your health information is only as good as its source. In his post, Dr. Berg warns that "you want to really make sure that the source of your information that you get is based on someone who has a lot of experience and results in the problem you're trying to solve." Most conventional doctors receive minimal nutrition training, focusing instead on matching symptoms with medications. As Dr. Berg explains, standard medical practice is often "about giving you a label for a certain condition that's very descriptive and then matching that with a medication." What you really need is someone focused on addressing root causes rather than masking symptoms.

Accepting Diagnoses Without Question

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Not all medical diagnoses get to the heart of your problem. "Be very careful about accepting a diagnosis that just doesn't seem right," Dr. Berg advises. Many health conditions share similar symptoms but require completely different treatments. Before accepting a diagnosis that doesn't feel right, consider seeking a second opinion or working with a healthcare provider who examines the underlying causes of your symptoms rather than just treating the surface issues.

Using Treatments With Harsh Side Effects

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom​Common Side Effects to ExpectShutterstock

The cure shouldn't be worse than the condition. Dr. Berg emphasizes that you should "make sure that the solution or the treatment that you get doesn't create more problems than your current symptoms, aka side effects." Many conventional treatments come with side effects that can trigger new health issues, creating a cascade of problems. Instead of accepting these risks as inevitable, explore treatment options that address the root cause with minimal side effects.

Neglecting Critical Nutrients

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

After 50, three specific nutrients become absolutely essential. "The most important one is vitamin D," states Dr. Berg. "Did you know that vitamin D influences 10% of those genes?" He notes that therapeutic benefits often require higher doses than typically recommended: "To create a therapeutic effect for vitamin D, you need to use 10,000, 20,000, 30,000, 50,000, or more of vitamin D3 to really create an effect." The second critical nutrient is magnesium, which Dr. Berg explains is "involved in thousands of different things in the body. Every different type of heart disease usually has a magnesium deficiency." The third key nutrient is zinc, which works synergistically with the other two. "Zinc is very, very important and a lot of people are deficient in zinc," Dr. Berg notes, adding that these nutrients "all really depend on each other."

Consuming Too Much Calcium and Iron

Woman hands with omega 3, multivitamins, vitamins B, C, D, collagen tablets, probiotics, iron capsule. Hand hold supplements on blurred background. Unrecognizable woman takes vitamins daily. Top view.Shutterstock

Not all nutrients are beneficial in large amounts. "As we age, calcium tends to plug everything up," Dr. Berg warns. Without sufficient magnesium to regulate calcium, excess amounts can deposit in soft tissues and contribute to heart disease. Even more concerning is excess iron: "If you have too much iron, you're going to rust out your organs," cautions Dr. Berg. Our bodies can only eliminate 0.5 to 1 milligram of iron daily, yet the recommended daily allowance is much higher—8 mg for men and 18 mg for women of childbearing age. Dr. Berg advises, "We're taking in way too much iron" and suggests carefully monitoring food labels to avoid excessive intake.

Restricting Dietary Cholesterol

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Cholesterol is crucial, especially as you age. "When we age is we start having a decrease in hormones, testosterone, progesterone, estrogen, things like that. And all of those hormones are built out of cholesterol," Dr. Berg explains. Reducing cholesterol through diet or medication can further deplete already diminishing hormone levels after 50. According to Dr. Berg, "We need cholesterol for our brain, bile salts to help digest fats. Most importantly, we need cholesterol to make hormones." He recommends consuming cholesterol-rich foods like "butter, eggs, dairy, shellfish" to support hormone production.

Eating Too Frequently and Too Many Carbs

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.​Protection Against Fatty Liver DiseaseShutterstock

Your eating pattern may be more important than what you eat. "Every time you eat, you stimulate insulin," explains Dr. Berg. "Producing too much insulin is probably the single biggest problem right now behind so many chronic illnesses, not just diabetes, but a fatty liver, high blood pressure." He suggests reducing your eating frequency: "If you could just take your snacks, if it's nuts or whatever, and just push them to the meal and just had two meals a day, I think that would be awesome." This approach naturally supports intermittent fasting, which helps reduce insulin levels. Additionally, Dr. Berg emphasizes the importance of reducing carbohydrates, especially starches: "It's not just about cutting down the sugar carbohydrates. It's cutting down this other carbohydrate called starch."

Not Prioritizing Protein as You Age

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Protein becomes increasingly vital after 50. "Most of your body is protein, not just muscle, connective tissue, but your immune system, antibodies, white blood cells," Dr. Berg explains. He notes that people "will continue to eat until their protein requirements are satisfied," which explains why low-protein junk foods never truly satisfy hunger. As you age and naturally lose muscle mass, protein requirements actually increase. Dr. Berg recommends nutrient-dense animal proteins: "What food would give you the most healing? Right off the bat, grass-fed beef, grass-fed lamb. That's the most nutrient-dense food to heal the gut, to give you trace minerals, to give you B vitamins, but also to give you the highest quality protein."

Ignoring Your Environment and Stress Levels

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Your surroundings and stress management significantly impact your health. "If you expose yourself to too much stress, it kind of gets stuck into your mind and you're trying to go to bed and you can't sleep and you're worrying and you're in this constant state of fear," Dr. Berg explains. He emphasizes the healing power of nature: "I didn't realize at first how important your environment was until I had this great opportunity to move out of the city into the farm. I'm going to tell you having that space is such a therapy. It's going into nature. It's so important to do this on a regular basis." Regular exercise also plays a crucial role in stress management. As Dr. Berg notes, "What exercise does is it kind of flushes out the cortisol and the adrenaline that builds up just from being on this planet."

Underestimating the Gut Microbiome

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Your gut bacteria function as a vital organ system. "What you have to realize is when you take an antibiotic, you will never have the same microbes ever again," warns Dr. Berg. Contrary to common belief, he states, "It's a lie that they told you that, oh yeah, you're just going to actually decrease the number of microbes, and they're just going to come back to normal just like before. No, that's a lie." Your microbiome influences everything from immune function to mood: "The importance of supporting the gut microbes as an organ is vital for what? Immune protection, the neurotransmitters that are created, your mood, your cognitive function is influenced by the microbes." Dr. Berg recommends regularly consuming "fermented foods, sauerkraut, kimchi, yogurt, and taking a very good probiotic."

Final Word

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Creating lasting health requires deliberate action, especially after 50. As Dr. Berg emphasizes, "health has to be created. It doesn't just automatically happen." By avoiding these seven critical mistakes, you're setting yourself up for vibrant health well beyond age 50. Start implementing these changes today to build a foundation for lasting wellness that supports your body's natural healing abilities. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

Kinesiologist Reveals Science-Backed Diet That Burns Fat and Keeps It Off

Jeremy Ethier
Copyright Jeremy Ethier/YouTube
Christopher Roback
By Christopher RobackApr 18, 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.
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 fitness industry is flooded with contradicting advice and quick fixes that rarely deliver lasting results. As a kinesiologist and certified trainer, Jeremy Ethier has spent years analyzing the science behind fat loss to identify what actually works. His approach isn't about extreme restrictions or complicated rules—it's about simple, evidence-based strategies that create sustainable results. These practical methods will help you not only lose fat but keep it off permanently by building habits you can maintain for life.

The Foundation: Calorie Deficitt

At its core, every effective fat loss diet serves one main purpose. Ethier explains in his post, "All fat loss diets, regardless of what you call it, have one simple goal—to get you into a calorie deficit, where you're eating fewer calories than you burn every day." Rather than focusing on eliminating entire food groups, Ethier's approach starts with an unexpected first step: eating more protein.

Protein: The Secret Weapon

Instead of restricting food, Ethier recommends beginning by increasing your protein intake. A compelling 2005 study showed participants who simply doubled their protein consumption got remarkable results. Ethier notes, "After bumping up their protein intake, the participants ended up eating 440 fewer calories every day without them even realizing it." Over 12 weeks, they lost nearly 10 pounds of fat without making any other dietary changes. Protein keeps you fuller longer and sends signals to your body to preserve muscle while burning fat, making it essential for sustainable weight loss.

Protein Portions Made Simple

Getting enough protein doesn't mean endless chicken breasts. Ethier admits, "Don't make the same mistake I did and start having chicken breast for breakfast, lunch, dinner, and dessert." He recommends aiming for at least 0.8 grams of protein per pound of body weight daily. This can come from various sources, including eggs, Greek yogurt, lean meats, tofu, and protein supplements. Incorporating a variety of protein sources you actually enjoy makes adherence much easier.

Don't Fear Carbs

Many popular diets demonize carbohydrates, but Ethier learned this approach has serious drawbacks. He shares, "By day three, I felt like complete crap. Super low energy and my gym performance sucked." Initial weight loss from low-carb diets is mostly water, not fat. Ethier explains, "When you cut out carbs, initially you're going to lose a ton of weight, but this is because carbs pull in water to your muscles." Research shows that as long as you maintain a calorie deficit and adequate protein intake, you'll lose fat regardless of carb consumption. Ethier suggests saving most of your carbs for around workout times when your body needs energy most.

Managing Fat Intake

While carbs and protein contain 4 calories per gram, fats pack more than double at 9 calories per gram, making them easy to overconsume. Ethier points out, "The real problems are often the hidden fats that pack on the calories without us even noticing." Simple swaps like using skim milk instead of cream, spray oil instead of liquid oil, and choosing leaner meat cuts can make a significant difference. However, Ethier emphasizes that complete restriction isn't necessary—moderation is key to creating a sustainable approach.

The Balanced Plate Method

Rather than following rigid meal plans that don't teach sustainable habits, Ethier recommends the balanced plate concept. He explains, "Instead of rigidly planning out your meals, most of your meals should look something like this." Fill a quarter of your plate with protein, half with vegetables and/or fruits, and the remaining quarter with either carbs and/or fats. This flexible approach works both at home and when dining out, eliminating the need for strict restriction while naturally controlling portions.

Supplements: What Actually Works

The supplement industry thrives on marketing hype rather than results. Ethier admits, "I've personally spent hundreds of dollars on fat burners back in the day. Yet the research is clear they're basically just glorified caffeine pills that spike your heart rate up a little bit to burn a small amount of extra calories." However, one supplement does stand out for fat loss: protein powder. A study from the British Journal of Nutrition showed subjects who added a 30-gram protein shake daily after completing a diet regained less fat and maintained smaller waist measurements. Quality whey isolate is Ethier's top recommendation for those struggling to consume enough protein.

Meal Timing and Frequency

Skipping meals often backfires, creating a cycle that leads to overeating later. Ethier shares from experience, "I'd end up feeling like crap by the end of the day and as soon as I finally ate something, my stomach would just be a bottomless pit that never got satisfied." While intermittent fasting worked well for Ethier previously, he now prefers eating 3-4 main meals daily spaced 3-4 hours apart, with 1-2 snacks when hunger hits. This approach helps maintain consistent energy levels and prevents extreme hunger that leads to poor food choices.

Mindful Eating Environment

Where and how you eat significantly impacts your weight loss success. Ethier references important research, "This study published in 2021 analyzed the food environments of over a thousand households. It found that one of the strongest predictors of being overweight was eating meals in front of the TV." Simple changes like slowing down, using chopsticks, employing smaller utensils, and sitting at a table without screens can reduce hunger and support fat loss. While occasional meals with entertainment are fine, making this a consistent habit may sabotage your progress.

Sustainable Progress Over Speed

Attempting to completely overhaul your diet overnight typically leads to failure. Ethier advises, "You'll make way more progress making just small changes at a time and aiming to lose even just half a pound of fat every single week consistently rather than losing a pound or two on some weeks and then gaining it all back again on other weeks." This gradual approach is more sustainable than rapid weight loss followed by rebound. He emphasizes that occasional setbacks are normal and shouldn't derail your entire journey—one poor meal or day won't undo all your progress.

Create A Diet You'll Actually Enjoy

The most effective diet is one you can stick with long-term. Ethier suggests, "If you find yourself cheating on your diet too often, then that's a sign that you need to make it more enjoyable." He personally avoids certain high-protein foods like canned tuna because he dislikes them, while finding ways to incorporate beloved Filipino dishes like chicken adobo and kare kare. The key is creating a personalized approach that respects both your nutritional needs and food preferences, ensuring you can maintain these habits for life. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Hiker Lost 100 Pounds by Walking Daily 6 Miles and Cutting Carbs Below 100g

Dan Backpacking Adventures backpacking_adventures_1972
Copyright backpacking_adventures_1972/Instagram
Christopher Roback
By Christopher RobackApr 18, 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.
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.

We all want to improve our health, but making lasting changes can seem overwhelming. Dan, the creator behind the YouTube channel Backpacking Adventures, transformed his body by combining daily walks with smart nutrition choices. His journey from 271 pounds to 167 pounds proves that consistent habits beat quick fixes every time. Follow his practical approach to create your own success story.

Walking Was My Foundation

Before focusing on weight loss, Dan simply wanted to strengthen his legs for hiking. "Mainly, I was walking just to strengthen my legs for hiking because this is a backpacking channel," Dan explains in his post. He committed to walking about six miles daily around his neighborhood, often wearing a 30-pound weighted vest to simulate carrying a backpack. This consistent activity became the cornerstone of his transformation, helping him build endurance while burning calories.

Low-Carb Made All The Difference

Changing his eating approach became a game-changer in Dan's journey. "In February of 2022, I started a low-carb diet. Low-carb defined as about 100 grams of carbohydrates and below," Dan shares. He occasionally cycles into keto (under 20 grams of carbs daily) for additional benefits. This approach helped shift his body toward burning fat for energy rather than relying on constant carbohydrate intake.

The Process Takes Time

Don't expect overnight results. "This process took me over two and a half years of trial and error to try to get things that actually worked for me," Dan admits. His weight loss wasn't constant or linear—the chart showed periods of both loss and gain throughout his journey. Patience and persistence matter more than quick progress, especially for sustainable, long-term changes to your body.

Your Protein Intake Matters Most

When it comes to nutrition, prioritizing protein makes weight loss easier. "I keep my protein around one gram per pound of body weight or even a little higher," Dan explains. This approach supported muscle retention during his calorie deficit while triggering hormones that help prevent sugar cravings. Alongside moderate fat intake and low carbs, this macronutrient balance provided energy while supporting his weight loss goals.

Calorie Deficit Is Non-Negotiable

Despite all the diet variations, one principle remains constant. "If there's one takeaway you get from this, the one thing I've learned is that you have to burn off more than you're consuming in order to lose weight," Dan emphasizes. "It really does, in its simplistic terms, come down to calories in, calories out." Everything else just helps you maintain this fundamental deficit more consistently and comfortably.

Give Your Body Strategic Breaks

Constantly restricting calories leads to burnout. "Probably every four to six weeks, I'll take about three or four days, and I bump up my calories to maintenance level," Dan shares. These planned breaks helped him stay consistent long-term by giving both his body and mind recovery periods. During his intense hiking months (May through October), he even maintained or increased calories to support his high activity levels.

Intermittent Fasting Enhances Results

Time-restricted eating helped Dan optimize his metabolism. "What's comfortable for me is I like to fast for around 18 to 20 hours. So that means I only have an eating window between 4 to 6 hours a day," he explains. With just 1-2 daily meals, he naturally consumed fewer calories while gaining the metabolic benefits of extended fasting periods. This approach complemented his low-carb diet perfectly.

Track Every Bite You Take

Data provides accountability that feelings can't match. "I weigh, measure, and count everything I eat," Dan states firmly. Without tracking, you can't truly know if you're in a calorie deficit. He warns that even small things like condiments add up—a tablespoon of ketchup contains 25 calories, and most people use several tablespoons without counting them. These overlooked calories can quickly erase your planned deficit.

Make Exercise Fit Your Life

Finding activities you enjoy ensures long-term consistency. "I love to do it, but I also love working out," Dan explains about his exercise choices. Rather than forcing himself to do workouts he hated, he built a routine around walking (for hiking conditioning), VR boxing (for cardio), and weight training he could do at home. This eliminated excuses and made his fitness program sustainable over years, not just weeks.

Wake Up Earlier To Make Time

No time for exercise? Wake up before everyone else. "I do about 90 to 95% of my entire working out in the early hours before even anyone in my family is even awake," Dan reveals. His day typically starts at 3 AM, with lifting by 4 AM, followed by boxing and his six-mile walk. By finishing workouts early, his fitness routine doesn't compete with family or work commitments, eliminating the "no time" excuse.

Discipline Beats Motivation

When motivation fades, discipline carries you through. "My thought process is that motivation gives you the reason to start," Dan explains. "But discipline is the most important because I lack motivation a lot." Getting out of bed at 3 AM or passing on extra dessert doesn't happen because you feel motivated—it happens because you've built the discipline to do what's necessary regardless of your feelings.

Adapt As Your Body Changes

Be prepared for challenges along the way. "Since I lost all this weight, I am more sensitive to temperature changes," Dan notes. He also deals with some loose skin around his midsection—common with significant weight loss, especially at age 50. Fatigue during calorie deficits can be another hurdle. Acknowledging these realities helps maintain realistic expectations rather than becoming discouraged by unexpected changes.Ready to start your own transformation? Begin with daily walks and mindful carb reduction—the foundation that helped Dan lose 100 pounds and transform his life. 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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