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

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

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

These 8 Common Salad Mistakes Leave You Starving an Hour Later

Build better salads that keep you full and satisfied.

Christopher Roback
By Christopher RobackNov 15, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
The_Fit_Life_with_Danielle6
Copyright The Fit Life with Danielle/YouTube
Christopher Roback
By Christopher RobackNov 15, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Nutrition & Diet

We've all been there – staring at a sad bowl of lettuce, wondering how this is supposed to keep us full until dinner. If you're tired of unsatisfying salads that leave you hungry an hour later, you're not alone. Learn how to transform your salads from boring to crave-worthy with these expert tips from wellness enthusiast Danielle. As the creator of The Fit Life, Danielle brings a refreshing perspective to healthy eating. A teacher and pet owner who juggles a busy schedule, she understands the real-world challenges of maintaining a healthy lifestyle. "I will throw just about anything in a bowl and eat it as a salad," she says, "but if I'm trying to get somebody that's maybe not quite such a salad fan to eat it, I do try to think about these things."

Understanding the Building Blocks of a Perfect Salad

"When you make a salad or create a salad recipe, you think of five things," Danielle explains. These essential elements are:

  • The greens
  • Protein
  • Vegetables
  • Color
  • Dressing.

She stresses that considering these five components helps create salads that are both nutritious and satisfying.

The Power of Protein: Your Salad's Secret Weapon

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

"Protein is huge in salad – it makes it more filling and makes it feel like more of a meal," Danielle explains. She recommends keeping pre-cooked chicken on hand for easy salad assembly. Other protein options include canned chicken, shrimp, and avocado. For a quick protein-rich combination, she suggests mixing canned chicken with mashed avocado: "Even though you have to count points for the avocado, I don't even care. It's so good."

Smart Carbs: Adding Fiber for Lasting Fullness

Raw Couscous in a wooden bowl and spoon on the table. Horizontal top viewShutterstock

Don't shy away from adding healthy carbs to your salads. "Think about adding some high-fiber options like quinoa or whole wheat couscous," Danielle advises. She notes that quinoa is particularly beneficial as it's a complete protein containing all essential amino acids. For extra fiber, she suggests keeping the skins on fruits like apples and peaches when adding them to salads.

The Unexpected Joy of Fruit in Salads

Beautiful woman harvesting apples, eating themShutterstock

"Are y'all like dude who puts fruit in their salad? It's delish if you don't do it, just mess around with it," Danielle encourages. She recommends starting small: "Maybe have a cut up apple and have a bite of apple with a bite of your salad." She particularly enjoys apples and raisins in salads, though she notes to watch points with dried fruits.

Crunch Factor: Healthy Alternatives to Croutons

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

"You can add crunch without loading up on calories," Danielle shares. She recommends air-fried chickpeas as a zero-point alternative to croutons: "Just dry them, season them, and air fry at 350-400 degrees until crispy." Other crunchy additions include sunflower seeds, sesame seeds, or pumpkin seeds – just be sure to measure portions and track points accordingly.

The Great Greens Debate: Beyond Iceberg

Chopped iceberg lettuce -ingridient for cooking Studio PhotoShutterstock

When it comes to greens, Danielle warns against relying on iceberg lettuce. "Iceberg lettuce has negative nutritional value," she explains, sharing a surprising fact: "I learned when I had a tortoise that you're not allowed to feed them iceberg lettuce because they'll starve to death no matter how much they eat – there's so little nutritional value." Instead, experiment with spring mix, butter lettuce, or other nutrient-rich greens.

Dressing Dilemmas: Finding the Right Balance

Martinez, Ga USA - 11 30 21: Walden Farms dressing various flavorsShutterstock

"You can kill a salad with dressing," Danielle cautions. She shares a personal insight: "However much you think you're putting on, if you're free pouring, you may well be using more than you think you are." Her top tips include:

  • Always measure your dressing portions.
  • Consider mixing full-fat dressing with lighter options to reduce calories.
  • Try combining creamy dressings with oil-based ones for better flavor.
  • Make your own dressing to control ingredients and points.

"If you are improving your eating and you're still eating a full-fat ranch dressing, it's okay. You're doing better," she encourages. "I'm just suggesting that's somewhere where you can make gains."

Common Pitfalls: What's Sabotaging Your Salad

Cheese collection, pieces of aged British cheddar cheese close upShutterstock

Danielle identifies several key pitfalls to watch out for:

  • Overloading on cheese: "Don't choke out your salad with cheese," she advises, recommending using a food scale for accurate portions.
  • Using store-bought croutons: "Croutons are just floating blobs of fat and salt."
  • Artificial bacon bits: "If you want bacon, get real bacon. It's protein and one point per stick."
  • Relying too heavily on grab-and-go salads: "Try not to depend on those grab-and-go salads all the time because there's a lot of added fat and carbs."

The Visual Appeal: Eating with Your Eyes

Salad, portrait and happy woman a house with breakfast, bowl or lettuce.Shutterstock

"Make your salads pretty, don't make monochromatic salads," Danielle suggests. "Add some color, add dimension to it. Think about the different textures of what you're putting in it and build it up so that it's pretty, it's not just flat and all one color and you're like, 'here's healthy, go on and eat it.'"

The Science Behind Salad Greens' Health Benefits

Middle age caucasian sporty woman eating salad at home.Shutterstock

According to Colorado State University research, salad greens are powerhouses of nutrition, providing essential vitamins A, C, beta-carotene, calcium, folate, and fiber. These leafy vegetables are particularly valuable because they're naturally low in calories and sodium while containing zero cholesterol. The key to their health benefits lies in their leaves, which contain the light-catching, energy-converting machinery of plants.

RELATED:New Jersey Woman Drops 31 Pounds by Walking and Making a Key Food Change

Why Red and Dark Greens Pack More Nutritional Punch

red leaf lettuceShutterstock

Scientific studies have shown that red and dark green leafy vegetables contain higher levels of antioxidants, Vitamin B6, and other nutrients compared to lighter colored greens. For example, red leaf lettuce contains significantly more antioxidants than iceberg lettuce, supporting Danielle's advice to move beyond basic iceberg lettuce in your salads.

The Truth About Different Lettuce Types

Fresh Romano salad on wooden tableShutterstock

Here's how different lettuce varieties compare in nutritional value per 100g:

  • Romaine: Highest in Vitamin A (8,710 IU)
  • Red Leaf: Rich in Vitamin K (140 mg)
  • Green Leaf: High in Vitamin C (9.2 mg)
  • Butterhead: Good source of iron (1.24 mg)
  • Iceberg: Lower in most nutrients but provides hydration and crunch.

Smart Storage Tips for Longer-Lasting Greens

Farmer close-up holding and picking up green lettuce salad leaves with rootsShutterstock

To maintain freshness and safety, Colorado State University recommends:

  • Store greens at 35-40 degrees Fahrenheit.
  • Use within one week of purchase.
  • Keep bagged salads refrigerated and observe "Use By" dates.
  • Use within two days after opening packaged greens.
  • Store in plastic bags separate from raw meats and poultry.

The Right Way to Wash Your Greens

smiling, smile,happy,,Eating,Salad,,food, lunch,diet,forkShutterstock

For optimal safety, follow these research-backed washing techniques:

  • Wash hands and ensure clean cutting surfaces.
  • Rinse under cold running water just before using.
  • For thorough cleaning, immerse leaves in a bowl of cold water.
  • Optional: Presoak for 5 minutes in a diluted vinegar solution (1/2 cup vinegar per 2 cups water).
  • Dry thoroughly using paper towels or a salad spinner.

Beyond Basic Lettuce: Exploring Nutritious Alternatives

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

Consider incorporating these nutrient-rich alternatives into your salads:

  • Arugula: Offers a peppery flavor and belongs to the nutrient-rich mustard family.
  • Baby bok choy: Provides a crunchy texture and mild, refreshing taste.
  • Watercress: Adds a spicy kick while boosting nutrient content.
  • Radicchio: Contributes a bittersweet taste and vibrant color.
  • Spinach: Delivers exceptional nutritional value, especially in young leaves.

RELATED:A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now

It’s About Progress

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

As both Danielle and nutrition science stress, the key to a healthy salad lies in variety, proper preparation, and mindful portions. By combining these evidence-based recommendations with Danielle's practical tips, you can create salads that are both nutritious and satisfying. As Danielle says, "It's not about perfection, it's about progress." She underlines this with a real-world example: "If you put some greens, some salads, some veggies, some fruit with what you're going to eat and you take out something unhealthy, that's progress, that is harm reduction." And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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Nutrition & Diet

These 8 Common Salad Mistakes Leave You Starving an Hour Later

The_Fit_Life_with_Danielle6
Copyright The Fit Life with Danielle/YouTube
Christopher Roback
By Christopher RobackNov 15, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

We've all been there – staring at a sad bowl of lettuce, wondering how this is supposed to keep us full until dinner. If you're tired of unsatisfying salads that leave you hungry an hour later, you're not alone. Learn how to transform your salads from boring to crave-worthy with these expert tips from wellness enthusiast Danielle. As the creator of The Fit Life, Danielle brings a refreshing perspective to healthy eating. A teacher and pet owner who juggles a busy schedule, she understands the real-world challenges of maintaining a healthy lifestyle. "I will throw just about anything in a bowl and eat it as a salad," she says, "but if I'm trying to get somebody that's maybe not quite such a salad fan to eat it, I do try to think about these things."

Understanding the Building Blocks of a Perfect Salad

"When you make a salad or create a salad recipe, you think of five things," Danielle explains. These essential elements are:

  • The greens
  • Protein
  • Vegetables
  • Color
  • Dressing.

She stresses that considering these five components helps create salads that are both nutritious and satisfying.

The Power of Protein: Your Salad's Secret Weapon

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

"Protein is huge in salad – it makes it more filling and makes it feel like more of a meal," Danielle explains. She recommends keeping pre-cooked chicken on hand for easy salad assembly. Other protein options include canned chicken, shrimp, and avocado. For a quick protein-rich combination, she suggests mixing canned chicken with mashed avocado: "Even though you have to count points for the avocado, I don't even care. It's so good."

Smart Carbs: Adding Fiber for Lasting Fullness

Raw Couscous in a wooden bowl and spoon on the table. Horizontal top viewShutterstock

Don't shy away from adding healthy carbs to your salads. "Think about adding some high-fiber options like quinoa or whole wheat couscous," Danielle advises. She notes that quinoa is particularly beneficial as it's a complete protein containing all essential amino acids. For extra fiber, she suggests keeping the skins on fruits like apples and peaches when adding them to salads.

The Unexpected Joy of Fruit in Salads

Beautiful woman harvesting apples, eating themShutterstock

"Are y'all like dude who puts fruit in their salad? It's delish if you don't do it, just mess around with it," Danielle encourages. She recommends starting small: "Maybe have a cut up apple and have a bite of apple with a bite of your salad." She particularly enjoys apples and raisins in salads, though she notes to watch points with dried fruits.

Crunch Factor: Healthy Alternatives to Croutons

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

"You can add crunch without loading up on calories," Danielle shares. She recommends air-fried chickpeas as a zero-point alternative to croutons: "Just dry them, season them, and air fry at 350-400 degrees until crispy." Other crunchy additions include sunflower seeds, sesame seeds, or pumpkin seeds – just be sure to measure portions and track points accordingly.

The Great Greens Debate: Beyond Iceberg

Chopped iceberg lettuce -ingridient for cooking Studio PhotoShutterstock

When it comes to greens, Danielle warns against relying on iceberg lettuce. "Iceberg lettuce has negative nutritional value," she explains, sharing a surprising fact: "I learned when I had a tortoise that you're not allowed to feed them iceberg lettuce because they'll starve to death no matter how much they eat – there's so little nutritional value." Instead, experiment with spring mix, butter lettuce, or other nutrient-rich greens.

Dressing Dilemmas: Finding the Right Balance

Martinez, Ga USA - 11 30 21: Walden Farms dressing various flavorsShutterstock

"You can kill a salad with dressing," Danielle cautions. She shares a personal insight: "However much you think you're putting on, if you're free pouring, you may well be using more than you think you are." Her top tips include:

  • Always measure your dressing portions.
  • Consider mixing full-fat dressing with lighter options to reduce calories.
  • Try combining creamy dressings with oil-based ones for better flavor.
  • Make your own dressing to control ingredients and points.

"If you are improving your eating and you're still eating a full-fat ranch dressing, it's okay. You're doing better," she encourages. "I'm just suggesting that's somewhere where you can make gains."

Common Pitfalls: What's Sabotaging Your Salad

Cheese collection, pieces of aged British cheddar cheese close upShutterstock

Danielle identifies several key pitfalls to watch out for:

  • Overloading on cheese: "Don't choke out your salad with cheese," she advises, recommending using a food scale for accurate portions.
  • Using store-bought croutons: "Croutons are just floating blobs of fat and salt."
  • Artificial bacon bits: "If you want bacon, get real bacon. It's protein and one point per stick."
  • Relying too heavily on grab-and-go salads: "Try not to depend on those grab-and-go salads all the time because there's a lot of added fat and carbs."

The Visual Appeal: Eating with Your Eyes

Salad, portrait and happy woman a house with breakfast, bowl or lettuce.Shutterstock

"Make your salads pretty, don't make monochromatic salads," Danielle suggests. "Add some color, add dimension to it. Think about the different textures of what you're putting in it and build it up so that it's pretty, it's not just flat and all one color and you're like, 'here's healthy, go on and eat it.'"

The Science Behind Salad Greens' Health Benefits

Middle age caucasian sporty woman eating salad at home.Shutterstock

According to Colorado State University research, salad greens are powerhouses of nutrition, providing essential vitamins A, C, beta-carotene, calcium, folate, and fiber. These leafy vegetables are particularly valuable because they're naturally low in calories and sodium while containing zero cholesterol. The key to their health benefits lies in their leaves, which contain the light-catching, energy-converting machinery of plants.

RELATED:New Jersey Woman Drops 31 Pounds by Walking and Making a Key Food Change

Why Red and Dark Greens Pack More Nutritional Punch

red leaf lettuceShutterstock

Scientific studies have shown that red and dark green leafy vegetables contain higher levels of antioxidants, Vitamin B6, and other nutrients compared to lighter colored greens. For example, red leaf lettuce contains significantly more antioxidants than iceberg lettuce, supporting Danielle's advice to move beyond basic iceberg lettuce in your salads.

The Truth About Different Lettuce Types

Fresh Romano salad on wooden tableShutterstock

Here's how different lettuce varieties compare in nutritional value per 100g:

  • Romaine: Highest in Vitamin A (8,710 IU)
  • Red Leaf: Rich in Vitamin K (140 mg)
  • Green Leaf: High in Vitamin C (9.2 mg)
  • Butterhead: Good source of iron (1.24 mg)
  • Iceberg: Lower in most nutrients but provides hydration and crunch.

Smart Storage Tips for Longer-Lasting Greens

Farmer close-up holding and picking up green lettuce salad leaves with rootsShutterstock

To maintain freshness and safety, Colorado State University recommends:

  • Store greens at 35-40 degrees Fahrenheit.
  • Use within one week of purchase.
  • Keep bagged salads refrigerated and observe "Use By" dates.
  • Use within two days after opening packaged greens.
  • Store in plastic bags separate from raw meats and poultry.

The Right Way to Wash Your Greens

smiling, smile,happy,,Eating,Salad,,food, lunch,diet,forkShutterstock

For optimal safety, follow these research-backed washing techniques:

  • Wash hands and ensure clean cutting surfaces.
  • Rinse under cold running water just before using.
  • For thorough cleaning, immerse leaves in a bowl of cold water.
  • Optional: Presoak for 5 minutes in a diluted vinegar solution (1/2 cup vinegar per 2 cups water).
  • Dry thoroughly using paper towels or a salad spinner.

Beyond Basic Lettuce: Exploring Nutritious Alternatives

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

Consider incorporating these nutrient-rich alternatives into your salads:

  • Arugula: Offers a peppery flavor and belongs to the nutrient-rich mustard family.
  • Baby bok choy: Provides a crunchy texture and mild, refreshing taste.
  • Watercress: Adds a spicy kick while boosting nutrient content.
  • Radicchio: Contributes a bittersweet taste and vibrant color.
  • Spinach: Delivers exceptional nutritional value, especially in young leaves.

RELATED:A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now

It’s About Progress

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

As both Danielle and nutrition science stress, the key to a healthy salad lies in variety, proper preparation, and mindful portions. By combining these evidence-based recommendations with Danielle's practical tips, you can create salads that are both nutritious and satisfying. As Danielle says, "It's not about perfection, it's about progress." She underlines this with a real-world example: "If you put some greens, some salads, some veggies, some fruit with what you're going to eat and you take out something unhealthy, that's progress, that is harm reduction." And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Sarah_Bouchard_fedandfreewithsarahb5
Copyright fedandfreewithsarahb/Instagram
Leah Groth
By Leah GrothOct 14, 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
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Are you prioritizing protein and cutting carbs but still struggling to lose weight? According to one expert, it might be because you are making a common protein mistake. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. “I made these mistakes for over a decade,” she captioned a recent post, going on to reveal the most prominent protein and carb faux pas.

Protein Mistake 1: Not Eating Enough Protein

One common mistake is not eating enough protein. For example, if you have two eggs and a piece of avocado with some low-carb veggies, you aren’t getting enough. “I don’t care how clean your breakfast is. If you’re not getting 30-35g of quality protein, you ain’t triggering MPS, and your breakfast isn’t doing anything for your body composition!” she says in her post.

Protein Mistake 2: Choosing High-Fat Proteins

The next mistake is that you are choosing proteins higher in fat. “I love a good ribeye just as much as anyone, but at the end of the day, if you’re trying to lose body fat, calories still matter. There is a difference between high in protein and protein dense. A protein-dense option for red meat could look like a top sirloin, a fillet, or extra lean ground beef!” she says.

Protein Mistake 3: Assuming That All You Need to Do Is Increase Protein

Sarah emphasizes that “just increasing protein alone isn’t necessarily going to get you the results you want if you are still in a calorie surplus,” she says. “When I started tracking my food, I quickly realized that I was overdoing the ‘healthy fats’ on the side.”

RELATED: I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Protein Mistake 4: Relying Too Much on Protein Bars and Shake

Protein sources matter, and protein bars and shakes aren’t the best type. “Protein is mostly helpful for satiety when it is in a whole food form. And satiety matters a lot if you are in a deficit. I love whey protein powder myself, but try to incorporate it into foods I can eat that are also mixed with whole foods and are higher in volume!” she says.

Protein Mistake 5: Sticking to Salads

Sticking to the “healthy” salad with 4 ounces of chicken instead of the lean steak with a baked potato and veggies might not be the best option, per Sarah. “Stop being afraid of protein! That healthy salad probably has more calories than the 6oz steak and will leave you ravenous for the rest of the day,” she says.

RELATED: I Lost 30 Pounds in 6 Months Just by Walking: Here's How

Low Carb Diets Aren’t Always the Best

In another post, she tackles the issue of being “stuck on low-carb” diets, offering a “quick nutrition 101 on macros.”

  • 1g of carbs = 4 calories
  • 1g of fat = 9 calories
  • 1g of protein = 4 calories

“So when you stop using oats and start putting almond flour in everything, you are effectively doubling the calories In that food,” she says. “I go over women’s food logs every day, and almost every single one of them makes the same mistakes,” she says, going on to reveal them.

Carb Mistake 1: Trading Carbs for Fat

One common mistake is trading carbs for fats. “For example, she’s restricting foods like fruits and starches, but she’s loading up in the nuts and all the ‘healthy fats.’ Did you know that a cup of almond flour has over 600 calories, while a cup of oats has around 300? Sounds like a bad trade to me!” says Sarah.

Carb Mistake 2: Not Getting Enough Fiber

Another faux pas? “She’s barely getting 15g of fiber per day,” says Sarah. “Once again, the fear of carbs gets us doing weird stuff - like eating lots of high-protein & high-fat foods but skimping on fiber-rich fruits and veggies. And what happened to almost everyone I’ve coached who doesn’t eat enough fiber-rich carbs? They have uncontrollable cravings in the evening!”

Carb Mistake 3: Adding Flax and Chia Seeds to Everything

She also sees a lot of people who think “that adding flax and chia seeds to everything is a great way to increase fiber,” she says. “Sorry ladies, these foods are just a classic example of foods that are high in energy density and low in nutrient density - therefore, don’t provide you any satiety!”

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

Carb Mistake 4: Not Eating Carbs for Breakfast

If you aren’t eating carbs in the morning, you are probably going to be hungry later. “Either intermittent fasting and skipping breakfast” or “eating two eggs with some avocado for breakfast” is “not only a missed opportunity to trigger MPS (muscle protein synthesis) but also will guarantee her to be ravenous later on,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Metabolism Mistakes Making Women Over 40 Gain Weight

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen
Shutterstock
Christopher Roback
By Christopher RobackDec 06, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Expert-Recommended

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

If you're struggling with unexplained weight gain, afternoon energy crashes, and frustrating food cravings, your morning routine might be the culprit. But don't worry – making a few simple changes can help you reclaim your energy and metabolism.

Angela Garcia, Registered Dietitian Nutritionist and Board-Certified Specialist in Obesity at Thrivelab, has spent over 25 years helping patients optimize their nutrition and hormone health. Now based in San Antonio, Texas, she specializes in helping women navigate the complex relationship between nutrition and hormones, particularly during perimenopause and menopause. Read on to discover six-morning mistakes you need to fix – and what to do instead.

How Hormones Hijack Your Morning Metabolism

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

"During perimenopause and menopause, hormonal changes slow our metabolism, reducing our total calorie needs," explains Angela. "We may have sleep disturbances, fatigue, and carb cravings driving us towards sugary and fatty foods for quick energy. Alterations to our gut microbiome during this time will also impact our metabolism by changing the way we absorb nutrients, process energy, and regulate our blood sugars."

According to the National Institutes of Health, "Consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health." This makes your morning routine particularly crucial for metabolic health.

Mistake: Skipping Your Morning Meal

Happy woman looking at blurred husband near breakfast at homeShutterstock

"Good morning habits are crucial for setting up our day successfully in terms of meeting our nutritional needs for protein, hydration, and providing energy for the day ahead," says Angela. "I often see patients miss breakfast as they get full on their cup of coffee, so their first meal of the day may be lunch. However, this can work against the metabolism, especially if weight loss is your goal. Eating too little will cause the metabolism to slow and the body to hold on to excess weight."

Solution: Power Up with Early Protein

Fried eggs and bacon cooking in a skilletShutterstock

The Mayo Clinic reports that "consuming at least 30 grams of protein at breakfast may enhance feelings of fullness and aid in weight management." This is because "protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction."

Mistake: Playing Nutrition Catch-Up All Day

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of waterShutterstock

"One of the most common morning routine mistakes is missing breakfast and not getting adequate hydration!" Angela warns. "This usually means you must catch up at some point later in the day, and for many people, this means snacking after dinner. A protein-rich breakfast with complex carbohydrates gives you more control over your appetite throughout the day and prevents an afternoon energy slump which can worsen symptoms of irritability and mood swings."

RELATED:This Weight Loss Coach Reveals 5 Unexpected Tricks That Actually Work

Mistake: Late-Night Snacking Habits

woman by the open refrigerator at nightShutterstock

Research from the National Institutes of Health confirms that "eating during inactive periods, such as late at night, can disrupt the body's internal clock, leading to weight gain and metabolic issues."

Mistake: Loading Up on Morning Carbs

Bagel closeup isolated on background. display, whole and side view. frontal full view. lifestyle studio shoot. closeup view. flat layShutterstock

Angela explains the science behind morning carb cravings: "Hormone-related weight gain is generally driven by insulin resistance. This is where the insulin produced by our pancreas becomes less effective at lowering blood sugars. Insulin resistance is responsible for belly fat, carb cravings, brain fog and fatigue. We tend to be more insulin-resistant first thing in the morning. So, you don't want to add to this with a starch-heavy breakfast like cereal and toast. This is an ideal time to fuel up with protein and 1-2 servings of complex carbohydrates (fruit and wholegrains) instead."

Solution: Balance Your Breakfast Plate

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

The Mayo Clinic recommends "a balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." Harvard Health adds that "high-fiber foods like fruits, vegetables, whole grains, and legumes can help control hunger and prevent overeating."

Mistake: High-Impact Morning Workouts

Portrait of senior woman lifting dumbbellsShutterstock

"High-impact exercise can work against our hormones during pre and post-menopause if there is some adrenal dysfunction," Angela cautions. "Our adrenal glands are responsible for producing hormones such as cortisol and DHEA that are essential for maintaining our internal equilibrium. However, with unrelenting life stressors, elevated levels of cortisol and declining levels of DHEA are observed. This shows up as anxiety attacks, mood swings, and depression. High-impact exercise will stress our system further, so opting for lower-impact exercise such as walking and/or strength training in the morning is the most beneficial."

RELATED:Dance Trainer Reveals 6 Ballet Secrets for a Lean, Toned Body

Solution: Time Your Meals Right

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

Timing is crucial for metabolic health, as Angela explains: "It is best to eat breakfast within the first couple of hours of waking for the most benefit in terms of energy and metabolism. If you plan to exercise, then refuel within one hour of finishing, when your muscles are most receptive. If you wish to practice fasting, then consider time-restricted feeding. This is a feeding pattern based around circadian rhythms and usually involves an eating window between 6 am and 6 pm for the most benefit. Research is ongoing, but participants in one study reported improved sleep and increased alertness during the day."

Solution: Plan Your Way to Success

Cheerful modern senior couple outdoors in the park dressed in sportswear walking holding hands and laughing. Morning sun rays fall on smiling man's face.Shutterstock

The National Institute of Diabetes and Digestive and Kidney Diseases notes that "proper meal spacing can influence metabolism and energy expenditure, potentially aiding in weight management." Additionally, the Mayo Clinic finds that "meal planning is associated with better dietary quality, variety, and adherence to nutritional guidelines, contributing to weight loss success."

Solution: Make Hydration a Priority

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WebMD underlines that "staying hydrated is important for weight loss. Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness. This is especially important if you're increasing your protein intake, as hydration helps with protein metabolism."

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Solution: Make Hydration a Priority

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The National Weight Control Registry reports that "about 20% of people who lose at least 10% of their body weight maintain it for at least a year. Participants who successfully maintain weight loss report engaging in regular physical activity, self-monitoring their weight and diet, and having consistent eating patterns, including breakfast." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Simple Dinner Rules That Help You Burn Fat Overnight

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Christopher Roback
By Christopher RobackDec 01, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

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

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

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

Dinner plays a significant role in weight loss, as what you eat and when you eat can influence how your body processes calories while you sleep. A few simple changes can help your body burn fat more effectively and leave you feeling lighter and more energized in the morning. These five dinner rules are designed to support digestion, boost metabolism, and promote fat loss—without making your meals feel restrictive.

Eat Protein with Every Dinner

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Protein is essential for muscle repair and maintenance, which helps boost metabolism. Include lean sources like grilled chicken, fish, tofu, or lentils in your dinner. Protein also promotes satiety, preventing late-night cravings and overeating.

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

Load Up on Non-Starchy Vegetables

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Vegetables like broccoli, spinach, zucchini, and peppers are low in calories but high in fiber and nutrients. Filling half your plate with non-starchy veggies supports digestion, keeps you full, and helps regulate blood sugar levels overnight.

Avoid Heavy Sauces and Dressings

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Rich, creamy sauces and dressings can add unnecessary calories and fat to your meals. Opt for lighter alternatives like olive oil, balsamic vinegar, or lemon juice to enhance flavor without compromising your weight-loss goals.

Don’t Eat Too Late

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Eating too close to bedtime can disrupt digestion and hinder fat burning. Aim to finish dinner at least two to three hours before you sleep to give your body enough time to process the meal. This helps prevent bloating and supports overnight metabolism.

RELATED: 9 Weight Loss Tricks A Dietitian Uses During The Holidays

Keep Portions in Check

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Large dinner portions can lead to overeating, especially if you’re winding down for the evening. Use smaller plates to control portions and focus on mindful eating. Balance your meal with appropriate servings of protein, vegetables, and whole grains to keep it satisfying but calorie-conscious. By following these simple dinner rules, you can optimize your evening meals to burn fat overnight and wake up feeling lighter and more energized. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

14 Belly Fat Mistakes A Dietitian Wants You To Stop Making After 40

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Christopher Roback
By Christopher RobackNov 07, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Struggling with stubborn belly fat that just won't budge, especially after 40? Functional medicine dietitianMay Tom, RD understands your frustration. "This is a particular pain point that drives a lot of my clients to finally come and work with me," says May. Through her practice, she's helped countless clients break free from the cycle of stubborn belly fat using science-based strategies rather than extreme dieting. Keep reading to discover the most common belly fat mistakes you might be making – and learn exactly how to fix them.

Mistake 1: Not Understanding How Belly Fat Works

"Belly fat, also known as visceral adipose tissue, has a unique relationship with insulin resistance," May explains in her post. She describes it as a vicious cycle: "When you're insulin resistant, you put on more weight around your organs. When you have more weight around your organs, they send out signals called adipokines that cause you to become more insulin resistant."

The Cleveland Clinic adds that "visceral fat surrounds your organs and can put you at risk for conditions like diabetes, heart disease, polycystic ovary syndrome (PCOS) and more."

Mistake 2: Waiting Too Long to Address the Problem

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"By losing 5% to 10% of your body weight, you can improve blood pressure, blood sugar, cholesterol levels, mobility, sexual function and more," states Dr. David Creel from the Cleveland Clinic. This aligns with May's observation that addressing belly fat early can prevent long-term health issues.

Mistake 3: Not Tracking Your Blood Sugar

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"Diabetes is 10 years in the making, and belly fat is a sign you're on that path," May warns. She recommends using a continuous glucose monitor (CGM) for real-time feedback. "This is real data about you," she emphasizes. "It's a total eye-opener."

Mistake 4: Relying on Artificial Sweeteners

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"Being diabetic doesn't mean converting everything to sugar-free, including Diet Coke," May cautions. The Cleveland Clinic supports this, noting that "we're still learning about the long-term effects of different low-calorie sweeteners on things like taste preferences, cravings, gut bacteria and insulin resistance."

Mistake 5: Avoiding Strategic Fasting

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May's "Nourishing Fast" approach, based on the Fasting Mimicking Diet, has shown impressive results. "Recent research with 100 participants showed significant drops in A1C, fasting glucose, insulin resistance, visceral fat, total body fat, and BMI," she reports.

Mistake 6: Doing the Wrong Type of Exercise

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The Cleveland Clinic recommends "150 minutes per week of moderate-intensity cardio exercise" for best results. May adds that "one meta-analysis of 32 studies found that HIIT and moderate-intensity aerobic exercise was more beneficial to lowering visceral adipose tissue than resistance training."

Mistake 7: Focusing Only on Ab Exercises

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"When you do sit-ups and other core-strengthening exercises, you're strengthening muscles in the abdomen, but that doesn't specifically target the fat," May explains. The Cleveland Clinic adds that "strength training helps build muscle — or at least maintain muscle as you lose fat. And muscle burns calories."

Mistake 8: Ignoring Your Saturated Fat Intake

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"Certain genes predispose you to being sensitive to saturated fat where it really adds to your waistline very quickly," May explains, recommending limiting saturated fat to 10% of daily calories.

Mistake 9: Not Activating Your AMPK

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May describes AMPK as "something that senses fuel availability in the body, and when it doesn't sense enough fuel, it activates and helps to mobilize fat." She points to dark chocolate as a natural AMPK activator.

Mistake 10: Overlooking Temperature's Impact on Fat Loss

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"One study found that whole body cryotherapy for three minutes each session reduced abdominal adiposity in menopausal women," May reports.

Mistake 11: Skimping on Fiber

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The Cleveland Clinic emphasizes that "foods that contain a high amount of soluble fiber can slow down the passage of food from your stomach to your intestine by forming a gummy gel. That means they help you feel fuller for longer."

RELATED: She Lost 49 Pounds in her 40s When She Stopped Dieting and Started Doing This One Thing

Mistake 12: Not Timing Your Protein Right

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"It's not that you need to be on a high-protein diet as much as you should focus on getting adequate protein that's spread throughout the day," May advises. The Cleveland Clinic adds that "protein helps keep you feeling satiated, lowers hunger hormone levels and may even help you eat less at your next meal."

Mistake 13: Underestimating the Impact of Poor Sleep

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The Cleveland Clinic explains that "when we don't sleep well or we're sleep-deprived, it can impact hunger hormones. There's actually a biochemical response to sleep deprivation that makes us want to eat more."

Mistake 14: Neglecting Your Gut Health

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"When you're eating, think I'm not just eating for me, I'm eating for 10 billion," May emphasizes, referring to gut bacteria. She warns that restrictive dieting can harm your gut microbiome: "Take care of them, they're going to take care of you." 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 80 Pounds by Following 1 Food Rule

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Copyright mrsdukesfitspo/Instagram
Leah Groth
By Leah GrothFeb 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you struggling to lose weight? According to an expert, you should enforce a straightforward food rule. Jess Dukes is a weight loss coach specializing in helping “busy moms lose weight for the last time,” she writes in her social media bio. In a new post, she reveals a rule she set for herself that was a significant game-changer on her weight loss journey. “I lost 80 pounds, here is the only food rule I followed,” she writes.

Her Food Rule Is: There Are No Off Limit Foods

The answer? “There are no off limit foods,” she writes. “For years, I labeled foods as ‘good’ or ‘bad.’ And if it was ‘bad,’ I wanted it even more. I’d tell myself, ‘No, you can’t have that.’ But that only made the craving stronger. Eventually, I’d cave, overeat, and drown in guilt. Sound familiar?”

No One Food Can Ruin Your Progress

Here’s what I learned the hard way: No single food can ruin your progress—unless you let it. Once I stopped labeling foods, everything changed. I started eating the foods I love in a way that actually feels good. Yes, that includes pizza nights with my family and dessert whenever I truly want it.

When You Allow Yourself to Eat What You Want, You Will Stop Craving It

“At first, I was scared. I thought, ‘If I allow myself treats, I’ll never stop.’ But guess what? The opposite happened. When I gave myself permission to eat what I wanted, I realized I didn’t crave treats as much as I thought. Sometimes, I’d take a bite and think, ‘I don’t even want this right now.’ Turns out, it wasn’t the food I’d been craving—it was the freedom to stop feeling so restricted,” she says.

No Off-Limit Foods

She explains how she approaches food now, starting with no off-limit foods. “The more you restrict something, the more you want it. Instead, enjoy what you love mindfully and without guilt,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Plan Treats Intentionally

Next, she is intentional about treat planning. “When you know you can have that brownie on Friday, there’s no need to binge on it today. And ask yourself—are you eating it because you truly want it, or because you’re stressed?” she writes.

Change the Language You Use Around Food

Changing the language you use around food is also key. “Stop calling foods ‘cheats’ or ‘bad.’ Food is just food. Some fuel your body, some fuel your soul—both have their place,” she says.

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

Focus on How Foods Make You Feel

Focus on how foods make you feel. “Pay attention to how you feel after you eat. Choose foods that leave you feeling energized and satisfied—not sluggish or stuffed,” she says.

You Can Achieve Food Freedom Too

“By letting go of restrictions and tuning into what my body really needs, I built a healthier relationship with food—one that lets me enjoy life and hit my goals. If you’re stuck in the cycle of restriction, know this: You can break free,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

9 Natural Ways to Melt Fat Without Ozempic

JJ Virgin
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Christopher Roback
By Christopher RobackFeb 26, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

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

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

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

Do you find yourself constantly battling hunger pangs while trying to lose weight? You're not alone. While Ozempic may be the latest trending weight loss medication, it comes with a hefty price tag and potential side effects. Health expert JJ Virgin, a triple-board certified nutrition specialist and four-time best-selling author, offers powerful natural alternatives that can help control cravings and shed weight more effortlessly. "Mother nature has given us powerful alternatives that can help control cravings and shed weight more effortlessly," says JJ. From protein-rich foods to simple lifestyle changes, these natural appetite suppressants could be the key to achieving your weight loss goals without prescription medications. We've organized these nine powerful options as a countdown, starting with nine and building up to JJ's top recommendation so you can discover which ones might work best for you.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

9. Berberine: The Metabolic Master Switch

While often compared to GLP-1 medications, berberine works differently. "Berberine doesn't directly impact GLP-1," JJ clarifies. "Instead, it improves glucose metabolism and insulin sensitivity by activating AMP-activated protein kinase, or AMPK—the metabolic master switch."

For those looking to improve insulin sensitivity and blood sugar control, JJ recommends taking one to two berberine capsules before meals. This natural compound can help manage hunger by addressing one of its root causes: blood sugar dysregulation.

8. Apple Cider Vinegar: The Ancient Appetite Suppressor

Apple cider vinegar has stood the test of time as a weight management aid. "I currently work with someone who needs to lose 200 pounds, and I have them taking two tablespoons of apple cider vinegar every day," JJ shares. A randomized clinical trial published in the Journal of Functional Foods in 2018 showed that 15-30ml of apple cider vinegar daily, combined with caloric restriction, effectively reduced body weight, BMI, and appetite.

JJ recommends taking one to two tablespoons daily, especially before your largest meal or before consuming carbohydrate-rich foods. "It helps lower the blood sugar response to meals and may improve insulin sensitivity," she explains.

7. Exercise: The Anti-Hunger Activity

Exercise does more than burn calories—it directly impacts appetite hormones. "Exercise enhances the secretion of GLP-1 and helps regulate leptin and ghrelin, leading to reduced feelings of hunger," says JJ. It also provides an endorphin release that can help manage stress-related eating.

JJ references a 2022 paper in Nature that identified an "anti-hunger molecule" produced during intense exercise. "This combination of lactate and phenylalanine is responsible for about 25% of the anti-obesity effects of exercise," she explains. JJ recommends high-intensity interval training like the Norwegian 4x4 method, along with 8,000-12,000 steps daily and post-meal movement to manage blood sugar.

RELATED:20 Possible Ozempic Side Effects

6. Calacurb: The Short-Acting GLP-1 Alternative

"The New Zealand government spent ten years and $30 million developing Calacurb, which acts like GLP-1 but is short-acting," says JJ. This bitter hops extract can significantly reduce hunger for a couple of hours, making it perfect for managing cravings between meals.

A 2019 randomized control trial published in Nutrients found that taking bitter hops extract during a 24-hour water-only fast significantly reduced hunger. "It stimulates GLP-1 secretion, helps with feelings of fullness, and improves blood sugar control," JJ explains. She takes two Calacurb capsules before each meal for optimal results.

5. Akkermansia: The GLP-1 Promoting Probiotic

"Akkermansia muciniphila is a probiotic strain that can promote the secretion of GLP-1," JJ explains. This is significant because many people with insulin resistance, fatty liver, or poor metabolic health have impaired GLP-1 secretion. By supporting natural GLP-1 production, Akkermansia helps regulate appetite and metabolic function.

Beyond appetite control, JJ notes that "Akkermansia improves gut barrier function, helping with leaky gut, lowering inflammation, and enhancing metabolic function while reducing fat storage." A 2019 randomized double-blind placebo-controlled study published in Nature Medicine showed improvements in insulin sensitivity and body weight with Akkermansia supplementation.

4. Allulose: The Rare Sugar with Appetite-Suppressing Powers

Allulose is a low-calorie sweetener that doesn't raise blood sugar. "It actually has the opposite effect," JJ reveals. "Taking 10-15 grams of allulose before eating can lower the blood sugar response to your meal." A 2022 study in the Nutrients Journal found that allulose suppresses hunger-associated feeding and inhibits hunger-promoting neurons.

JJ incorporates allulose into her daily routine through flavored syrups in morning coffee or smoothies. "I also enjoy Swelthy Snacks, which combine fiber, allulose, and dark chocolate—a perfect treat that helps control appetite," she shares.

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

3. Water: Simple Yet Effective

"One of the easiest appetite suppressants is right at your fingertips: water," JJ states. Drinking water before meals helps you eat less and feel more full. Contrary to previous beliefs, JJ now recommends drinking water during meals as well. "Research shows water actually helps break down food, allows for better nutrient absorption, and slows digestion," she explains.

JJ suggests that many hunger signals are actually thirst in disguise. "We have an overactive hunger mechanism and an underactive thirst mechanism," she says. Try drinking a glass or two of water when you feel hungry, and you might find your cravings disappear.

2. Fiber: The Perfect Partner for Protein

Fiber works synergistically with protein to control appetite. According to JJ, "A 2022 review article published in Critical Reviews in Food Science and Nutrition showed how dietary fiber helps control appetite through multiple mechanisms." Fiber increases satiety, slows digestion, and helps maintain balanced blood sugar levels.

JJ recommends aiming for at least 30 grams of fiber daily, far more than the 5-14 grams the average American consumes. "I love berries for fiber—I try to eat two cups every day. Legumes and avocados are also excellent sources," she shares. If you're currently low on fiber, increase your intake gradually to avoid digestive discomfort.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

1. Protein: Nature's Ultimate Appetite Controller

Protein stands as the foundation of natural appetite control. "When people consume at least 35 grams of protein, they feel less hungry and fuller for longer periods," JJ explains. A 2020 systematic review in Physiology & Behavior found that protein consumption reduces hunger, lowers ghrelin (the hunger hormone), and increases appetite-suppressing hormones like CCK and GLP-1.

Beyond satiety, protein offers metabolic benefits. "About 20-30% of protein calories are utilized during metabolism and muscle synthesis, compared to negligible amounts for fat and only 5-10% for carbohydrates," says JJ. This thermic effect means your body works harder to process protein, burning more calories in the process.

Implementing Your Natural Appetite Control Strategy

When adopting these natural appetite suppressants, JJ recommends a methodical approach. "Add one strategy at a time so you can connect the dots between what you're doing and how you're feeling," she advises. This allows you to identify which methods work best for your unique body and lifestyle.

Remember that weight loss isn't just about controlling appetite. "You don't lose weight to get healthy—you get healthy to lose weight," JJ emphasizes. By combining these natural appetite suppressants with proper nutrition and regular exercise, you can achieve sustainable weight loss without expensive medications or unwanted side effects. 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 Top Tips to Lose Weight Over 50

Michaela Bentley Fitness
Trainer, 58, Lost 15 Pounds and Blasted Belly Fat with These 4 Habits
Copyright michaelabentley_fitness/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.
See Full Bio
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✓Evidence-Based

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

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

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

Are you over 50 and struggling to lose weight? You might need to face some “hard truths” and make some changes to your routine, according to an expert. Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age! She maintains that she has a better grasp of diet and exercise than she did in her forties. In a recent post, she reveals the truth about losing weight after menopause. “At 59 here are my top tips to losing weight after 50,” she says, admitting they are “probably not what you think.”

There Are No Quick Fixes

“There are no quick fixes,” she writes. “The truth is I don’t have a magic wand and neither does any other fitness trainer. The results are up to you. So many people quit way too soon due to unrealistic expectations. It’s not your fault. The fitness industry is full of lies and half truths in order to get you to pull out your wallet. Real change takes time sometimes months and even years, depending on where you’re starting from. Get a program from a qualified source, be patient and stick with it.”

It’s Going to Be Hard

“It’s going to be hard,” she continues. “Big changes in life are hard won. Nothing worth doing is easy and losing weight is no different especially over 50. If you’re doing it right, it’s going to be hard, especially in the beginning while your body gets used to the feeling of getting out of your comfort zone. If you’re following a program that incorporates progressive overload, it’s probably never going to be easy, but I assure you if you stick with it, you will learn to love that feeling of being challenged.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Will Have to Make Lifestyle Changes

“It’s probably going to require a few lifestyle changes and you may not like them all,” she says. “I’ve had many clients say to me. I’m going to do the fitness part, but I don’t wanna change my lifestyle. I like having a drink in the evening and I don’t want to track my food. That’s great, but that’s not gonna get you results. If you really want big changes, you have to make big changes and that’s probably gonna mean changing some of your habits that are out of alignment with your goals and replace those with new healthy habits.”

Consistency Over Perfection

“Consistency is more important than perfection,” is her final tip. “You don’t have to be perfect, (god knows, I am not) but you do have to be consistent. Slow and steady wins the race. You can’t show up one day and then skip a bunch of days because you’re not feeling it. You need to show up every day in some form or another. If you do that, I promise you those results will come in time.”

She Also Started Strength Training

In another recent post, she revealed how she lost 15 pounds and got into the best shape later in life going “full ninja on belly fat.” The first thing that worked to blast belly fat was, unsurprisingly, strength training. “Lifting weights CONSISTENTLY with a plan that incorporates progressive overload. All this means is that you are added load and difficulty over time in order to avoid plateaus,” she writes.

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

She Also Started Moving “A Lot More”

She also started moving more, “a lot more,” she admits. “As a society we’ve become sedentary. Most of us spend a good majority of the day sitting at a desk. If we want to shake things up, metabolically we have to move more. Try adding intentional steps to your routine. Aim for at least 8000k-10000 a day.”

Food Journaling and Tracking

“Start a food journal and preferably track your food through tracking app,” she continued about habit number four. “Most of us have no clue exactly what we’re eating and in what quantities. I can’t tell you how many women tell me they eat under 1500 cal a day and then when we look at their food journal, they’re actually eating almost double that.”

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

Seeing a Doctor

“If you’re struggling with symptoms of perimenopause or menopause, see your doctor,” she says. “I had a truckload of symptoms that I had no idea were related to my declining hormones. Getting my hormones back into balance not only helped with the symptoms I was having but it helped me improve my sleep and general mood which in turn, helped me reduce stress and lose the weight.” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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