Skip to content
Nutrition & Diet
✓Evidence-Based

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

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

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

Coach Who Dropped 100 Pounds Reveals 10 Reasons Why You Aren’t Losing Weight

Some of them might surprise you.

Leah Groth
By Leah GrothJan 29, 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:
Dusty Young Nutrition & Fitness Coach
Copyright dusty.coaches/Instagram
Leah Groth
By Leah GrothJan 29, 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:
Nutrition & Diet

Is everyone you know losing weight and getting in shape, minus you? Dusty Young is a weight loss warrior and coach who lost 100 pounds and helped others do the same. The “recovering fat kid” regularly shares tips, tricks, and insights into losing weight naturally and sustainably. In a new post, he explains why this could be happening. “5 reasons why everyone else is losing weight and you’re not,” he writes. “I’ve seen it in myself & through hundreds of clients I’ve worked with - these 5 things are damn near non-negotiable if you want to not only lose weight, but keep it off.” And in another post, he reveals five more.

They Are Calorie Aware

The first reason other people are losing weight, but you aren’t? “They’re calorie aware,” he says. “Not obsessive. AWARE. Knowing what’s in your food - like how that ‘health’ smoothie might have 600 calories - makes it easier to stay on track without going crazy.”

They Prioritize Protion

The second reason? They prioritize protein. “Protein isn’t just for gym bros! It keeps you full, curbs cravings, and helps you stay on track. Plus, if you’re lifting weights, it helps you hang onto muscle while losing fat,” he writes.

They Stay Active

Reason number three? “They stay active,” he says. “I’m not even talking about going to the gym. It’s about moving more in your daily life. Most hit 7,000–10,000 steps a day by walking the dog, taking the stairs, or using a standing desk & walking pad for work. Simple. Effective. Sustainable.”

They Focus on Nutrient-Dense Foods

The fourth reason? “They focus on nutrient-dense foods,” he says. “Most of their meals are packed with lean protein, fruits, veggies, and whole grains - foods that keep them full and energized. But they don’t live on salads alone (see #5 👇🏻).”

They Don’t Restrict

The final reason is, that they don’t restrict. “Ever told a kid not to touch something? What happens? They touch it. Same thing with food. The more you tell yourself you can’t have something, the more you want it. People who keep the weight off allow all foods - they just know how to balance it all out (this circles back to # 1)” he writes.

These Habits Will Help You Balance Your Diet

“I know firsthand just how hard it is to lose weight & keep it off - I lost the same 40 pounds multiple times before I finally figured it out and lost 100 pounds for good,” he says at the end of the post. “These 5 habits? They’re game-changers. It’s not about being perfect or cutting out your favorite foods. It’s about creating a balance that’s sustainable for you.”

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

Other Habits Keeping You From Losing Weight? Grazing While Cooking

In another post, he reveals more habits preventing you from losing weight. The first is grazing while cooking. “Those ‘harmless’ bites of cheese, spoonfuls of sauce, or handfuls of snacks can easily add a few hundred calories without you realizing. It’s not about never tasting your food—just try being mindful. Sip water, chew gum, or set out a small plate if you need a taste-test,” he writes.

Finishing Your Kids’ Plates

Next is finishing your kids’ plates. “I get it—no one likes wasting food. But those leftover nuggets and fries? They’re costing you more than you think. Start packing up leftovers immediately or let it go. You’re not a human trash can, and your goals deserve better than their scraps,” he writes.

Eating “Healthy” Food

Another habit to avoid? “Eating anything because it’s ‘healthy’ – Nuts, granola, smoothies, avocado toast… sure, they’re packed with nutrients, but they’re also calorie bombs if you’re not careful. ‘Healthy’ food isn’t a free pass—it’s still about portions and calorie balance,” he writes.

Drinking Your Calories

Drinking your calories is another common faux pas. “Lattes, juices, smoothies, cocktails—these can pack a bigger punch than a full meal and leave you hungry. Switch to zero-calorie drinks, reduce your portions, or use low-cal alternatives like almond milk or zero calorie sweeteners,” he says.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Parking in the Closest Spot

And the final habit is parking in the closest spot. “Seems silly, but this one’s a missed opportunity. Movement adds up, even small things like walking a little further or taking the stairs. These choices compound over time and make a bigger difference than you think,” he writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

sustainable-weight-losssuccess-stories-transformations

More For You

Nutrition & Diet

Coach Who Dropped 100 Pounds Reveals 10 Reasons Why You Aren’t Losing Weight

Dusty Young Nutrition & Fitness Coach
Copyright dusty.coaches/Instagram
Leah Groth
By Leah GrothJan 29, 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.

Is everyone you know losing weight and getting in shape, minus you? Dusty Young is a weight loss warrior and coach who lost 100 pounds and helped others do the same. The “recovering fat kid” regularly shares tips, tricks, and insights into losing weight naturally and sustainably. In a new post, he explains why this could be happening. “5 reasons why everyone else is losing weight and you’re not,” he writes. “I’ve seen it in myself & through hundreds of clients I’ve worked with - these 5 things are damn near non-negotiable if you want to not only lose weight, but keep it off.” And in another post, he reveals five more.

They Are Calorie Aware

The first reason other people are losing weight, but you aren’t? “They’re calorie aware,” he says. “Not obsessive. AWARE. Knowing what’s in your food - like how that ‘health’ smoothie might have 600 calories - makes it easier to stay on track without going crazy.”

They Prioritize Protion

The second reason? They prioritize protein. “Protein isn’t just for gym bros! It keeps you full, curbs cravings, and helps you stay on track. Plus, if you’re lifting weights, it helps you hang onto muscle while losing fat,” he writes.

They Stay Active

Reason number three? “They stay active,” he says. “I’m not even talking about going to the gym. It’s about moving more in your daily life. Most hit 7,000–10,000 steps a day by walking the dog, taking the stairs, or using a standing desk & walking pad for work. Simple. Effective. Sustainable.”

They Focus on Nutrient-Dense Foods

The fourth reason? “They focus on nutrient-dense foods,” he says. “Most of their meals are packed with lean protein, fruits, veggies, and whole grains - foods that keep them full and energized. But they don’t live on salads alone (see #5 👇🏻).”

They Don’t Restrict

The final reason is, that they don’t restrict. “Ever told a kid not to touch something? What happens? They touch it. Same thing with food. The more you tell yourself you can’t have something, the more you want it. People who keep the weight off allow all foods - they just know how to balance it all out (this circles back to # 1)” he writes.

These Habits Will Help You Balance Your Diet

“I know firsthand just how hard it is to lose weight & keep it off - I lost the same 40 pounds multiple times before I finally figured it out and lost 100 pounds for good,” he says at the end of the post. “These 5 habits? They’re game-changers. It’s not about being perfect or cutting out your favorite foods. It’s about creating a balance that’s sustainable for you.”

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

Other Habits Keeping You From Losing Weight? Grazing While Cooking

In another post, he reveals more habits preventing you from losing weight. The first is grazing while cooking. “Those ‘harmless’ bites of cheese, spoonfuls of sauce, or handfuls of snacks can easily add a few hundred calories without you realizing. It’s not about never tasting your food—just try being mindful. Sip water, chew gum, or set out a small plate if you need a taste-test,” he writes.

Finishing Your Kids’ Plates

Next is finishing your kids’ plates. “I get it—no one likes wasting food. But those leftover nuggets and fries? They’re costing you more than you think. Start packing up leftovers immediately or let it go. You’re not a human trash can, and your goals deserve better than their scraps,” he writes.

Eating “Healthy” Food

Another habit to avoid? “Eating anything because it’s ‘healthy’ – Nuts, granola, smoothies, avocado toast… sure, they’re packed with nutrients, but they’re also calorie bombs if you’re not careful. ‘Healthy’ food isn’t a free pass—it’s still about portions and calorie balance,” he writes.

Drinking Your Calories

Drinking your calories is another common faux pas. “Lattes, juices, smoothies, cocktails—these can pack a bigger punch than a full meal and leave you hungry. Switch to zero-calorie drinks, reduce your portions, or use low-cal alternatives like almond milk or zero calorie sweeteners,” he says.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Parking in the Closest Spot

And the final habit is parking in the closest spot. “Seems silly, but this one’s a missed opportunity. Movement adds up, even small things like walking a little further or taking the stairs. These choices compound over time and make a bigger difference than you think,” he writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Fitness Coach Reveals 4 Mistakes Preventing You From Losing Weight

Kim Schlag kimschlagfitness
Copyright kimschlagfitness/Instagram
Leah Groth
By Leah GrothFeb 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

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

Stop Playing “Macro Tetris"

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

Instead, Keep It Simple

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

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

Don’t Make Spontaneous Decision

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

Instead, Try Meal Planning

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

Eating Out Multiple Times a Week

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

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

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

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

Finally, Eat the Same Meals Deal

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

Nutrition & Diet

Coach Reveals 5 Signs You Are Losing Weight

Coach Reveals 5 Signs You Are Losing Weight (Even If the Scale Isn't Budging)
Copyright coachshruti/Instagram
Leah Groth
By Leah GrothJan 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Do you feel like you are losing weight, but the scale refuses to budge? There are other signs to look out for that don't involve the numbers on the scale. Shruti Vekaria is a Certified weight loss and gut health coach and social media influencer who regularly shares weight loss tips and tricks. In a new post she reveals non-scale signs you are dropping weight. "5 signs you are losing weight, even if the scale doesn't show it yet," she writes across the Instagram video. In the post, she goes on to break down all the clues.

Progress Pictures Tell the Story

The first way to tell you are losing weight? By taking progress photos at every stage of your journey. "You might not notice the daily changes, but when you compare photos from a few weeks or months apart," she writes in her post. "The difference can be remarkable."

Clothes Fitting Better

Another easy way to tell you are losing weight? Your clothes suddenly fit better. "Those jeans that were once too tight are now slipping on with ease! Your wardrobe can be a great indicator of your progress," she points out.

RELATED: Woman Gets Stronger Body at 45 Than 25 With Simple Changes

Feeling More Energized and Less Sluggish

Your energy level is also a great indicator if you are in fat loss mode. "If you're feeling more vibrant, alert, and ready to take on the day, that's a big win! Increased energy levels often come from better nutrition and physical activity," she says.

RELATED: Coach Loses 90 Pounds Naturally Following 4 Simple Daily Rules

Improved Fitness Levels and Strength

Improved fitness levels and strength are other non-scale indicators you are losing weight. "If you're lifting heavier weights, running faster, or just feeling stronger during your workouts, you're definitely on the right track!" she says.

Consistently Hitting Your Calorie and Protein Goals

The last sign you are losing weight, even though the scale doesn't reflect it? You are consistently hitting your calorie and protein goals. "Even though this isn't a direct sign, if you've consistently met your daily calorie intake, protein goals, and daily steps, you're definitely losing fat, even if the scale takes some time to catch up," she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat

Ann_B_Schulte2
Copyright annbschulte/Instagram
Leah Groth
By Leah GrothNov 01, 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 having trouble losing weight? Your body might be storing fat, and you don’t even know it. Ann B Schulte is a fat loss coach who works with women over 40 in hopes of “empowering them “to live their most intentional, healthiest & inspired life!” In a recent post she reveals the top three signs that your body is storing fat instead of burning it.

Your Body Is Storing Fat

She starts off by pointing out that everyone’s body is storing fat. “Your body is storing fat! It’s just science,” she writes. “⁣We spend all this time trying to do the right thing- the things we have been taught to be true. But actually, many times, those are the things that sabotage us.” Here are the signs your body is storing fat and what you can do about it. ⁣⁣

Sign 1: You Are Eating Less But Can’t Lose Weight

Black woman eating olivesShutterstock

The first sign is that you are eating less and less, and you can’t lose weight. “You might even be gaining,” she says. What can you do about it? Eat the “adequate amount of food in the right ratios to spike your metabolism⁣⁣⁣,” she recommends.

Sign 2: You Haven’t Made Any Changes But Are Gaining Weight

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

The next sign? “You have changed nothing in the way you eat or workout, and suddenly you are gaining weight,” she writes. “Hormones are a thing as you are getting older. You need to address hormone health and give your body proper nutrition that supports your hormones so they can thrive.”

RELATED:I'm a Fitness Expert: Here's What Really Burns More Fat After 40, Walking or HIIT

Sign 3: You Are Doing Intense Workouts, But Your Belly Fat Won’t Budge

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

The last sign? You are “consistently doing HIIT or intense cardio classes, and your belly fat won’t go away⁣⁣⁣,” she says. Surprisingly, the solution is to do less HIIT cardio. “Too much HIIT causes high cortisol, which causes belly fat. You need muscle-building strength workouts so your body burns fat in its sleep⁣⁣⁣,” she says.

Weight Loss Differs in Your 40s and 50s

Mature woman, break and drinking with water, earphones or music on machine for workout or exercise at gym. Female person with smile for rest, mineral beverage or thirst after training at health clubShutterstock

Ann regularly educates her followers about how weight loss differs as you get older. In another post she explains it “really comes down to 3 simple things.” She adds that it “doesn’t have to be hard” to “lose weight and build muscle in this phase of life.”

Your Body Needs More Food

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Her first tip? Eat more, not less. “Stop undereating and start eating UP to your body’s needs! Severe calorie restriction is out, people. And just not effective long term. Learning how to fuel your body specifically to its needs will spike your metabolism for you - yes, even in your 40s or 50s,” she says.

Rethink Your Approach to Exercise

Positive mature woman doing aerobics exercises with group of people in dance centerShutterstock

Next, rethink your approach to exercise. “The intense calorie burn workouts are killing you and your cortisol levels, especially as you get older. I know it feels productive, but really, ask yourself if you are getting where you want to go by doing them. Getting strategic and thoughtful about your workouts and lifting heavy weights will give you the body composition changes you have been chasing,” she says.

RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot

Don’t Avoid Carbs

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

Also, make sure to eat carbs. “If you really want to ramp up fat burn and get that metabolism firing, eat carbs. But choose the right ones and eat them strategically. It will give you energy, your body will love you, and you’ll feel like yourself again,” 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

I Lost 100 Lbs and These are the Reasons Why You Can't Lose Weight

Bella_Johnson_allthings_bella3
allthings_bella/TikTok
Leah Groth
By Leah GrothMar 28, 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:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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

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

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

Are you struggling to lose weight, even though you have been trying forever? There is one thing that might be preventing you from achieving the body of your dreams: You. Bella Johnson (@allthings_bella) is a TikTok influencer and weight loss warrior who dropped a whopping 100 pounds via diet and exercise. In a new video, she explains that weight loss involves much more than just counting calories and hitting the gym – you have to change your mindset. “The biggest question that I get is, what motivated me to lose weight? Or can I give people tips to lose weight?” she says in the clip. Find out what she recommends and also what The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian thinks about her tactics.

Be Consistent and Patient, She Says

Bella_Johnson_allthings_bella5allthings_bella/TikTok

“My biggest tip to you guys would be to be consistent,” says Bella. “I think that sometimes y'all want these immediate results and you don't get these immediate results, so you just quit. But honestly, it takes time. Nothing is just going to happen overnight.”

RELATED: The #1 Cause of "Hidden" Fat, According to Science

Work For It

Bella_Johnson_allthings_bella6allthings_bella/TikTok

“You got to work for it,” she adds. “Just like you work for everything else, you have to work for it. Are you working hard enough to accomplish your goals? Are you working hard enough to get to your designated weight loss goal? Are you putting in the work or do you just want it handed to you and not be just handed to you?” She adds that it’s “a never ending battle, and until you yourself put it in your mind that this is something that I want to do and I'm going to stick to it and I'm going to be serious with it, you will never see results.”

It Takes a “Behavior Change”

Bella_Johnson_allthings_bella8allthings_bella/TikTok

“Losing weight and keeping it off is one of the most difficult behavior changes there is. You are constantly faced with challenges because we eat many times each day and the environment around us encourages high calorie foods and large portions,” says Collingwood, pointing out that you have to think about your “why” in “order to commit to the changes that will lead to results,” and “you will need to make 100+ food decisions each day,” she adds. “You will need to motivate to move and exercise throughout the day. You will need to get the rest and sleep required of your body. All of this takes discipline and without a strong reason why you want to make these changes you will not likely stick with it for a long time.”

Create a Plan and Stick to It

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

“Create a plan, stick to the plan, and just make sure you show up for yourself every single day. If you truly want to change and you truly want to lose weight, you'll find the time to show up for yourself every day,” Bella says. “Having a plan is key,” agrees Collingwood. “Planning your meals and snacks and doing food prep to have them ready and easily accessible can keep you away from the temptation of restaurant food and vending machines.” She suggests making a plan of when you will exercise and what you will do for that exercise as well. “It won’t just magically appear in your day. You have to plan it in and make sure you have clothes, shoes, equipment, gym, etc. to make it happen!”

RELATED: How to Lose 26 Pounds Without Taking Weight Loss Pills According to Coach

Hold Yourself Accountable

Bella_Johnson_allthings_bella7allthings_bella/TikTok

“You better not have nobody to hold your hand. You may not have nobody to be there rooting you on. Be your biggest cheerleader, be your biggest cheerleader. Hold yourself accountable because at the end of the day, this is your goal. This is something that you want to do. So how bad do you want it?” Bella asks. “Have a plan for setbacks because they will happen,” adds Collingwood. “When you have a little (or big) slip in your plan, how will you bounce back and get back onto the plan? How will you stay accountable? Find the right accountability for you: Stickers on a calendar, various apps, checking in with a partner, and more.”

💪🔥Body Booster: Start your weight loss journey by coming up with a plan and writing it down. Be sure to include what you will do if you slip off track.

@allthings_bella

Lets be honest.. the reason you are NOT losing weight is because YOU don’t want to lose weight… everyday you wake up and say “ima start tomorrow, or ima start Monday.”… why not start today?? Tomorrow isn’t promised!!! You don’t know what tomorrow will bring! Do it now!! Do it scared, do it willingly!! And DON’T GIVE UP!! If its motivation you need, then find you a likeminded group or tribe to join… if its meal inspo.. there are plenty on social media… whatever it is… pray about it and stop letting it hold you back!! And if you need an EXTRA push… join my March 30 day Weight Loss Challenge!! #weightlosstips #weightlossmotivation #rant #keto #lowcarb #ketoforbeginners

Fitness & Workouts

10 Balance Exercises For Stability After 50

Jessica Valant
Copyright jessicasvalant/Instagram
Christopher Roback
By Christopher RobackFeb 08, 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.

Balance becomes increasingly crucial as we age, and the statistics are eye-opening. Research shows that people over 50 who can't balance on one leg for just 10 seconds face twice the mortality risk in the following decade. Physical therapistJessica Valant, with over 25 years of experience in rehabilitation and movement training, has developed a straightforward 10-minute routine to help improve your stability. As a respected PT, Pilates instructor, and women's health expert reaching over 800K YouTube subscribers, Jessica emphasizes that better balance is achievable at any age. These exercises, which you can do right in your own home, could significantly improve your stability and confidence in daily activities.

Understanding Balance and Why It Matters

"Balance happens when we include many different parts of what's going on," Jessica explains. "We have strength, we have mobility happening. It includes our eyesight, our vestibular system." This comprehensive approach to balance training addresses all these components, making it particularly effective for adults looking to maintain or improve their stability.

Setting Up Your Safe Practice Space

One of the best aspects of this routine is its simplicity. "All you need is a chair or a kitchen counter or a bathroom counter or a wall or anything close to hang on to," Jessica says. She emphasizes that wearing supportive shoes is perfectly fine, especially if you have any foot concerns.

RELATED: 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Foundation Exercise One Toe Raises

The routine begins with toe raises, a fundamental movement for ankle strength. Standing with feet hip-width apart, rise onto your toes and lower back down. "I want you to work on doing this without holding on to anything at all," Jessica advises, though she recommends starting with support if needed. For an extra challenge, try closing your eyes during the movement.

Building Knee and Hip Stability

"When falls happen, a lot of times they'll happen stepping off a curb or going downstairs," Jessica notes. To address this, she introduces mini squats. These aren't deep squats but rather gentle knee bends that improve mobility in your hips, knees, and ankles – all crucial for preventing falls.

Mastering Single-Leg Balance

The critical test of balance is standing on one leg. Jessica guides through this gradually: "This is called a single leg balance, but also we're doing a little bit of weight shifting. We're teaching that left leg how to hold the weight on its own." Start by holding onto support and work toward independence.

Dynamic Balance Through Marching

Slow marching exercises simulate real-world movements. "Try not to look down at your feet when you're doing this," Jessica instructs. "The more we kind of hunch and try to walk like this, the more likely we are to fall." Keep your posture tall and eyes forward.

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

Lateral Stability Training

Side leg lifts add another dimension to balance training. "The sneaky part as a physical therapist, what I'm making you do right now is hold your weight on that left leg," Jessica reveals. This strengthens the standing leg while improving side-to-side stability.

Advanced Hip Mobility Work

The hip circle exercise combines lifting, opening, and lowering movements. As Jessica explains, "This is a lot of hip mobility, which believe it or not, really good for our balance and just for overall health in those joints." This movement builds both mobility and strength.

Essential Ankle Mobility

Calf stretches are crucial for maintaining ankle flexibility. Jessica demonstrates how to stretch while maintaining proper alignment, emphasizing the importance of keeping the back heel down and maintaining tall posture.

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

Progressive Challenge Training

"This isn't a single day workout to fix everything," Jessica emphasizes. "This is the long game." The routine concludes with balance challenges that can be progressively made more difficult, such as closing your eyes during exercises when you're ready. Always prioritize safety and work within your comfort level.

Jessica's repeats her key message: "You can do it every single day, or again, just pick and choose pieces of it to do at your kitchen counter anytime during the day to help your own balance, meet your body where it is and know that long-term you are doing something good for yourself." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Fitness & Workouts

Coach Reveals 5 “Power Moves” to Do Over 40

Nikkiey Stott
Copyright nikkieystott/Instagram
Leah Groth
By Leah GrothFeb 08, 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:

Don’t let your age be the excuse you use for not being in shape. You can be strong and fit in at any age, says one expert. Nikkiey Stott, BSN, Fitness Coach and co-founder of Warrior Babe, helps “women manage macros, build muscles, & boost confidence.” In a new post, she reveals the top five exercises you should do if you are over 40 that offer the most bang for your buck. “Do these 5 power moves if you’re over 40,” she writes. “Want to stay strong, fit, and functional at 40, 50, or even 60+? Save these 5 moves to your weekly workouts.”

Squats

The first power move she recommends is a butt-buster: Squats. “Build lower body strength and protect your joints,” she says about the glute and leg exercises, which she also demonstrates in the video.

Pushups

Another effective exercise that offers full-body benefits? Pushups. “Strengthen your chest, shoulders, and arms while improving core stability,” she says.

Deadlifts

Next on her power moves list? Deadlifts. “The ultimate move for a strong back, glutes, and hamstrings,” she says about the exercise, which requires weights.

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

Standing Shoulder Press

Grab a pair of free weights or a bar and do a standing shoulder press, she suggests. “Keep your shoulders strong and mobile as you age,” she says.

Lat Pulldowns or Dumbbell Rows

Lastly, choose from two exercises, lat pulldowns or dumbbell rows. “Boost upper back strength and posture,” she says.

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

10,000 Steps Per Day

In another post, she also recommends walking “10,000 steps per day,” which she says equals “70 marathons per year.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Strength Training

And, of course, she also recommends investing time in strength training. “Committing to 3 workouts a week = 156 workouts a year,” she adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills
And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

CEO Lost 90 Lbs at 52 by Doing These 7 Things

Trish Cheatham this.phoenix.rising
Copyright this.phoenix.rising/Instagram
Leah Groth
By Leah GrothFeb 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Are you struggling to lose weight in your 50s? Make some simple changes to your routine. Trish Cheatham, CEO of Think Tank and White Buffalo Film Studios, is a 52-year-old on a fitness journey. On her This Phoenix Rising social media page, she shares about her weight loss journey after losing 90 pounds “naturally.” In a new post, she reveals her dramatic before-and-after transformation photo and shares the top 7 habits responsible for her weight loss.

She Says That Many People Feel Like They Are “Falling Apart” in Their 50s

“Every day I see a new post on social media from a friend about a health ailment. Now that we are nearing our 50s, it seems like everyone is falling apart. It frustrates me because I see how helpless they feel and they just accept that this is life and part of aging,” Trish writes.

“I try and educate them on the facts: that you can change your health through proper diet, nutrition and exercise - but it often falls on deaf ears. I’m met with a lot of resistance. People don’t want to change their ways, they are comfortable in what they know.”

She Has Watched Lots of People Succumb to Health Conditions

“I’ve watched as many of my friends suffer through health conditions, some have even succumbed to them. Others will temporarily get healthy only to fall back into bad habits - because, let’s face it, being bad is sometimes fun. (Am I right?)” she writes.

She Reversed It, and You Can Too

“Listen, I’ve been there. I’ve not heeded the small wakeup calls before - it took a big one for me to go WHOA and stop my bad behavior. But, now that I’m on the other side, I just wish I could scream from the rooftops, ‘YOU CAN REVERSE THIS! YOU CAN FEEL BETTER! YOU CAN HAVE A BETTER LIFE’” she says.

The Roadmap Is “Really Simple and Easy”

“Okay, so maybe that’s what I’m trying to do here…Some days I feel like I’m hitting my head against the wall. I share and share and still people aren’t ready to change. They have to make that decision themselves - there’s no amount of convincing I can do to make that happen. However, for those ready, the roadmap is really simple and easy,” she continues.

1. Find a Functional MD and Good Bloodwork Done

The first thing she recommends doing is consulting an expert. “Find a Functional MD and get your bloodwork, hormones, gut health and overall health in order,” she writes.

2. Start Eating Healthy

The next thing to do is to work on your diet. “Start eating healthy. Cut out the processed food and junk. Stop going out to eat, especially fast food,” she says.

3. Quit Drinking

Also, she recommends not drinking alcohol. “Dump the alcohol. All of it. Now. Drink water and lots of it,” she says.

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

4. Exercise

She also recommends exercising. “Move your body. Every. Single. Day. Get steps in and stay active,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

5. Lift Weights

Strength training is also key. “Lift weights - and heavy ones. And make sure you are lifting heavier ones each and every day,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

6. Get Enough Sleep

“Prioritize sleep and make sure you get 7-8 hours a day,” she continues. What are the health benefits of sleep? 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.

7. Reduce Stress

Her last tip. “Do your best to reduce stress in your life (trust me, I know how tough this one is!)” she says. “Life is precious and living our best life in the most amazing gift we can give to ourselves and those we love most.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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