Skip to content
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.

10 Ways Denise Austin Stays Fit at 67

Here is everything you need to know about her lifestyle habits.

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.

Denise_Austin_14
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.

Denise Austin defies the laws of aging. At 67, she still manages to look half her age. The fitness pro recently shared a swimsuit photo with her followers, wearing a crop top and swimsuit bottoms that highlighted her fat abs. How does she approach diet, fitness, and self-care to make 67 look like 37? Here are 10 ways Denise Austin stays fit and sexy at 67.


Positive Attitude

“It’s really all about your positive attitude,” she tells First for Women. “And if you can keep your attitude positive when things get you down, you’ll bounce back quicker from anything.”

Resistance Training to Hack Your Metabolism

Woman exercising lateral leg lifts with resistance bandShutterstock

“As we all age, you really need to do some light strength training or any type of resistance training, even more so, to save our bones, to help our muscles work, work miracles on your metabolism,” Denise reveals about her ultimate fitness hack. “Metabolism is so important because it slows down naturally as you age, so one of the best ways to combat that and fight the drooping, and the aging is muscles. We have 640 muscles and these muscles will help your posture and your muscle tone — they will help keep everything fit and firm. And it’s healthy to have strong muscles for your bones as well as for your joints!”

Stretching

Rear view of woman stretching her arm and shoulderShutterstock

Denise also emphasizes the importance of stretching. “Flexibility after 50 is so important. I just don’t think we stretch enough! I would love more women to stretch to feel better. The one area that is important to stretch is your hips. Women’s hips can hold stress and tension and that could lead to tugging on your low spine. And if your hips and your hamstring stay flexible, it keeps your back healthy. So it all works hand in hand and head to toe,” she says.

Walking

Woman walking in the park with bottle water in summer health care concept.Shutterstock

Austin makes sure to get her steps in. “Walking is good,” she says. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Breathing Exercises

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Denise also recommends “just standing up with the best posture ever and doing three deep breaths while doing back arm circles (like you’re swimming backwards),” she tells the publication. She maintains the “deep breathing” exercise “will open up your chest naturally.”

Body Positivity

The “definition of body positivity,” according to Denise? “You are able to do what you want for your own reasons. If you feel better losing weight, that’s okay—do what makes you feel like your best self. That’s the point. If someone does want to change their body, the coolest part about life and fitness is that you can,” she tells Women’s Health.

Lifestyle Over Diet

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

As for diet, Austin encourages looking at it as a lifestyle. “Way too often, people start a diet, get excited about it for a few days, and then return to their normal habits when it gets in the way of their lifestyle. The major problem here is that a diet shouldn’t be a fad or an inconvenience — it should fit seamlessly into your lifestyle, so it is easy to adopt and adapt to! Because if a diet is going to work for you, it’s got to be something you can keep up with day in and day out,” she writes in a blog post.

Tracking Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

Also, she recommends knowing how many calories you are taking in. “By sticking to a plan that already does the work for you, you will be less likely to stray off course,” she says, recommending her own plan. “If losing weight is truly a goal for you, it takes a combination of regular exercise and eating a certain number of calories. My Plan makes this simple - you choose your calorie level (you can change it at any time!), and you get all your daily meals (plus snacks) recipes delivered right to you! My recipes are equal parts tasty and simple - and always filling, because no one wants to be hungry when dieting! You can start a free trial and check out my eating plan, recipes and workouts today.”

Hydration

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

She also stresses the importance of hydration. “Quench your thirst—even when you don’t feel like it. When you’re drinking enough water, you won’t confuse thirst with hunger and accidentally overeat. Plus, staying hydrated is great for so many other health and wellness reasons, as dehydration can have detrimental effects on your health,” she writes.

Making Diet and Exercise a “Team Effort”

Making diet and exercise “a team effort,” is also key. “I can’t emphasize it enough: Being a part of a community can be so huge for your goals. Find an exercise/diet buddy at work, in your neighborhood, in your group of friends, or even online!” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

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.

Denise Austin defies the laws of aging. At 67, she still manages to look half her age. The fitness pro recently shared a swimsuit photo with her followers, wearing a crop top and swimsuit bottoms that highlighted her fat abs. How does she approach diet, fitness, and self-care to make 67 look like 37? Here are 10 ways Denise Austin stays fit and sexy at 67.


Positive Attitude

“It’s really all about your positive attitude,” she tells First for Women. “And if you can keep your attitude positive when things get you down, you’ll bounce back quicker from anything.”

Resistance Training to Hack Your Metabolism

Woman exercising lateral leg lifts with resistance bandShutterstock

“As we all age, you really need to do some light strength training or any type of resistance training, even more so, to save our bones, to help our muscles work, work miracles on your metabolism,” Denise reveals about her ultimate fitness hack. “Metabolism is so important because it slows down naturally as you age, so one of the best ways to combat that and fight the drooping, and the aging is muscles. We have 640 muscles and these muscles will help your posture and your muscle tone — they will help keep everything fit and firm. And it’s healthy to have strong muscles for your bones as well as for your joints!”

Stretching

Rear view of woman stretching her arm and shoulderShutterstock

Denise also emphasizes the importance of stretching. “Flexibility after 50 is so important. I just don’t think we stretch enough! I would love more women to stretch to feel better. The one area that is important to stretch is your hips. Women’s hips can hold stress and tension and that could lead to tugging on your low spine. And if your hips and your hamstring stay flexible, it keeps your back healthy. So it all works hand in hand and head to toe,” she says.

Walking

Woman walking in the park with bottle water in summer health care concept.Shutterstock

Austin makes sure to get her steps in. “Walking is good,” she says. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Breathing Exercises

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Denise also recommends “just standing up with the best posture ever and doing three deep breaths while doing back arm circles (like you’re swimming backwards),” she tells the publication. She maintains the “deep breathing” exercise “will open up your chest naturally.”

Body Positivity

The “definition of body positivity,” according to Denise? “You are able to do what you want for your own reasons. If you feel better losing weight, that’s okay—do what makes you feel like your best self. That’s the point. If someone does want to change their body, the coolest part about life and fitness is that you can,” she tells Women’s Health.

Lifestyle Over Diet

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

As for diet, Austin encourages looking at it as a lifestyle. “Way too often, people start a diet, get excited about it for a few days, and then return to their normal habits when it gets in the way of their lifestyle. The major problem here is that a diet shouldn’t be a fad or an inconvenience — it should fit seamlessly into your lifestyle, so it is easy to adopt and adapt to! Because if a diet is going to work for you, it’s got to be something you can keep up with day in and day out,” she writes in a blog post.

Tracking Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

Also, she recommends knowing how many calories you are taking in. “By sticking to a plan that already does the work for you, you will be less likely to stray off course,” she says, recommending her own plan. “If losing weight is truly a goal for you, it takes a combination of regular exercise and eating a certain number of calories. My Plan makes this simple - you choose your calorie level (you can change it at any time!), and you get all your daily meals (plus snacks) recipes delivered right to you! My recipes are equal parts tasty and simple - and always filling, because no one wants to be hungry when dieting! You can start a free trial and check out my eating plan, recipes and workouts today.”

Hydration

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

She also stresses the importance of hydration. “Quench your thirst—even when you don’t feel like it. When you’re drinking enough water, you won’t confuse thirst with hunger and accidentally overeat. Plus, staying hydrated is great for so many other health and wellness reasons, as dehydration can have detrimental effects on your health,” she writes.

Making Diet and Exercise a “Team Effort”

Making diet and exercise “a team effort,” is also key. “I can’t emphasize it enough: Being a part of a community can be so huge for your goals. Find an exercise/diet buddy at work, in your neighborhood, in your group of friends, or even online!” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

celebrity, actress,,Lisa,Rinna,At,The,80
Shutterstock
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.

Lisa Rinna is steaming up the internet with her latest sizzling hot throwback snap. The 61-year-old Real Housewives of Beverly Hills alum shared a provocative photo on her social media this week, eliciting a major response from her followers. “@gregswalesart you are a master I forget just how great I looked,” she captioned the photo of her flawless figure. “Flawless appeal,” commented one. “Age-defying beauty,” added another. How does the star look better than most people half her age? Here are ten things the Body Network knows about Lisa Rinna’s approach to diet and exercise.


She’s Lived in “Moderation”

“I’ve been really fortunate to get to 60 and be healthy, knock on wood,” Rinna told Cosmo in January 2024. “I keep a very moderate lifestyle. I’ve worked out since I was 16 years old. I live in moderation, even though it seems like I live very loudly and largely. I get my rest. I eat mostly healthy. I’m moderate. I don’t go crazy with anything. So there’s no silver bullet. There’s nothing that I’m super challenged with.”

She Has Good Genes

Lisa admits that genetics have played a role in her longevity. “I’ve been very lucky with my health. My body maintains itself pretty well at this age,” she added to Cosmo. “People are like, ‘How the heck do you do that?’ Genetics. I have a good base of genetics and I got lucky with that. So it’s not that hard for me. And I still look good, so that’s fun, easy, nice. I enjoy it. I present it the way I want to. And when I can’t do that anymore, I won’t.”

She’s “Aging Disgracefully”

Lisa has stopped caring about other people’s opinions. “I just don’t care about what people think about me, and that has been a tremendous gift that I have learned,” she said. “I’ve gotten to that place where at 60, I am so much more confident than I was at 30,” she continued. “I love this age because I’m freer and more confident and more passionate than I’ve ever been ... there’s this whole thing about aging gracefully, and I’m like, ‘I’m going to age disgracefully.’”

RELATED:She Lost 49 Pounds at 43 Without Dieting, Here Are 10 Foods She Buys to Keep It Off

She Is a Believer in Hormone Replacement Therapy

Lisa is a fan of hormone replacement therapy (HRT) to treat menopause symptoms. “Everything you can go through, I was going through it. I couldn’t sleep, the hot flashes, everything, and I was anxious and angry and just a mess,” she said about her experience with menopause. “If I’m going to have a better life by taking [hormones], I’m going to do it. If you took my hormones away, I would kill you, probably. I really think they’re helpful in so many ways.”

She Accepts that Aging Is Inevitable

Lisa has accepted that she is getting older. “I think it is about passion. You can’t fight aging. Aging is going to happen. How do I do it so that I feel good and I’m happy? That’s what I’m looking for, and I’m still passionate, and I’m still curious about life,” she told Cosmo. “I don’t necessarily need to look like I’m 20 years old, though that’s fun if you can get it. But you know what I’m saying? It’s about how do you morph yourself into this era and still feel good, be curious, be passionate, and be happy?”

Jazzercise

Lisa has been dancing her way to a hot body since she was a teen. “I’ve had the same fitness routine since I was 16,” she told Us Weekly. “It started with Jazzercise, and I’ve been consistent about working out ever since.”

RELATED:10 Micro Habits Made Her Lose 20 Pounds While Being a “Busy Worker Mom"

Yoga

She also gets her zen on. “Yoga has been my life savior for 26 years I’ve been practicing now,” she added to Us. “It’s my consistent … you know, I do many workouts and I go through lots of different things, but I think most consistently practicing yoga has been the most helpful in keeping myself grounded and somewhat space … somewhat…”

She Follows a “Dirty Vegan” Diet

While Lisa eats some animal products, she tries to fill her plate with plant-based foods and produce. “I tend to call myself a dirty vegan," she told People. “I’m mostly plant-based—but if I do need to eat some meat, I’ll have it.”

Exercise Makes Her Feel Better

Lisa tries to focus on how exercise makes her feel, instead of just her looks. “I’m always doing something. I just do because I feel better,” Lisa told OWN. “If I feel better, I’m nicer. If I’m nicer, my life goes better.”

RELATED:3 Core Exercises You Need to Do to Tighten Your Abs, According to a Fitness Trainer

She Mixes Up Workouts

"My one piece of advice though is finding more than one form of exercise that you love to do and then mixing it up," Lisa explained on her website. "One day do the Pilates, and then the next day you play tennis. Maybe you can even incorporate a Friday night salsa dancing class with your girlfriends!" And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness and health expert Denise Austin (@deniseaustin) is revealing the one exercise you need to do to “tone and tighten your thighs.” In a new exercise video shared on social media, the fitness guru demonstrates an easy but effective lower-body exercise. “Get up with me right now and try this move, it only takes a minute but works so many muscles at one time it’s worth it!!” she captioned the clip. What is the exercise, and what other health habits help keep Austin, 67, in shape? Here is everything you need to know.


Wall Sits

Denise demonstrates a wall sit in the video. “Simply rest your back against the wall and walk your feet out so your legs are as close to a 90° angle as possible. The lower you are the hard it will be… you will feel the burn in your quads, glutes, calves and core!! Hold for as long as you can and repeat 3-4 times!” she instructs.

Short Bursts of Exercise

Denise_Austin_deniseaustin5deniseaustin/Instagram

You don’t need to invest large chunks of time in exercise. “If you can do 10 minutes of working out at a time and do that three times a day, you will have worked out 30 minutes in one day,' noted the star in her charming easy-to-relate-to manner,” Denise told Daily Mail.

Related: 5 Ways You Might Be Sabotaging Your Weight Loss Without Even Knowing It

Movement All Day

Denise_Austin_deniseaustin7deniseaustin/Instagram

Denise emphasizes the importance of constant movement. “It is all about blood circulation and moving. I even stand up and walk in place when I watch TV just to keep it flowing,” she told Daily Mail. “The consistency pays off.”

Walking

Denise_Austin_deniseaustin6deniseaustin/Instagram

Walking “is a healthy way to feel better” and helps improve mood and sleep, Denise told the Daily Mail adding that “exercise is the best pre-meditative medicine,” and she works out for mental health benefits “I like to exercise to feel good. I feel energetic after a walk, the endorphins get going and flow, it helps with stress and anxiety and pent-up feelings.”

Related: How I Lost 40 Pounds in One Month

Portion Size

Denise_Austin_deniseaustin4deniseaustin/Instagram

It’s not always what you eat, but how much you eat, says Denise. “I eat smaller portions,” she told Daily Mail. “For dinner I may have salmon and veggies. A snack is flax seed with yogurt. I love avocados and eggs for breakfast.” She also prepares her own meals. “I cook really healthy for my family. There are a lot of salads, chicken tacos, vegetable lasagnas, casseroles with less cheese.”

Related: Fitness Guru Shows Off Before-and-After Body to Prove Instagram Isn’t Realty

80/20 Rule

Denise_Austin_deniseaustin3deniseaustin/Instagram

Denise is all about moderation. “I eat well 80 percent of the time and the other 20 percent I am bad,” she confessed to Daily Mail.

💪🔥Body Booster: Working out just 10 minutes a day can make a big difference if you focus on doing effective moves. If you aren’t sure what to do, hire a personal trainer to put together a short but intense workout for you. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Ilene Block silverandstrong
Copyright silverandstrong/Instagram

Don’t let age be the excuse that keeps you from losing weight. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. In a new post, she reveals exactly what she does to look and feel so great at her age: “5 reasons I look fitter than most people at 65,” she writes.

“It’s not good genes or luck or some ‘secret formula’ - it’s daily habits that keep me looking fit, strong, healthy and youthful,” she writes in the post. “The best news? You can adopt these habits and live your best life at any age!” She then reveals precisely what she does.

She Eats Lots of Protein

The first thing she does is eat a protein-rich diet every day. “I spent decades yo-yo dieting and eating as little as possible to be skinny. I learned at 61 the power of macro based nutrition and now eat to fuel my body to be fit, strong and healthy,” she says.

RELATED:20 Superfoods for People Over 50

She Hydrates

Next, she drinks 100 ounces of water daily. “Drinking plenty of water daily is essential for hydration, digestion, joint lubrication, and muscle function, especially for women over 50 who are active,” she says.

She Walks 8,000 Steps Per Day

She also gets her steps in — 8,000 to be exact. “Walking supports heart health, improves mobility, and helps maintain a healthy metabolism. It strengthens bones, and enhances mood, making it an effective and accessible way to stay active and independent,” she writes

She Lifts Heavy Weights

She also lifts heavy weights five days a week. “Lifting weights builds and maintains muscle mass, improves bone density, and boosts metabolism, which is key for longevity and independence,” she says.

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

She Keeps Her Mind Engaged and Challenged

Another habit: Keeping her mind engaged and challenged. “Keeping your mind active improves cognitive function, reduces the risk of dementia, enhances memory, and supports overall mental well-being for a sharper, more fulfilling life,” she says.

Here’s How to Approach Changes

“You can make these changes at any age,” she continues. “Pick one place to start and remember these mantras.” The first is “consistency, not perfection,” followed by “discipline, not motivation,” and finally, “comparison is the thief of joy.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Liz_Hilliard_5844
Liz Hilliard
FACT CHECKED BY Christopher Roback
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.

Liz Hilliard, 70, is living, breathing proof that age is just a number. The pilates instructor, who trains out of her studio Hilliard Studio Method, discovered the workout when she was 48, and completely transformed her approach to health. Over the years she has managed to learn a few things about longevity, revealing her secrets in an interview with Body Network.


Liz Used to Rely on Traditional Workouts

Liz HilliardLiz Hilliard

Liz, who lives in Charlotte, North Carolina, explains that she was athletic throughout her childhood and enjoyed playing basketball and other team sports. “Traditional workouts always felt boring and offered minimal results for the time and energy put into them, " she says. Until I was in my late 40s, I relied on tennis and walking as my main sources of exercise.

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

She Discovered Pilates at Age 48

Liz HilliardLiz Hilliard

“At age 48, I attended my first Pilates class and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom."

Fusing Strength Training with Pilates Was a Game-Changer

Liz HilliardLiz Hilliard

"Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting," Liz says.

"The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born."

She Shaved Inches Off Her Waistline

Slim young woman measuring her thin waist with a tape measure, close upShutterstock

Hillard, who has since authored the book "Be Powerful: Find Your Strength at Any Age" and co-hosts the Be Powerful Podcast, has remained 135 pounds throughout most of her life. “Muscle weighs more than fat, so I was replacing adipose tissue with muscle. My body was sculpting and changing at a rapid rate, especially given that I was in the throes of menopause. I lost inches around my waist, my arms became strong and sculpted, my abs flattened, and my glutes lifted. My entire body changed over the course of a year or less,” she says.

She Works Out 4 to 5 Times a Week

Liz HilliardLiz Hilliard

What are the most important things she learned about getting in shape? “Find a workout that you enjoy, or you won’t stick with it. Our lives are busy, so finding a workout that efficiently provides resistance combined with stretch and enough cardio is essential. I do my workout at Hilliard Studio Method 4 to 5 times a week because we change the workout daily, moving through compound exercising and utilizing different resistance tools like balls, gliders, and bands to continuously cause muscle confusion and avoid the dreadful plateau, both mentally and physically. We keep the work fun and evolving, low impact yet high intensity. The amazing side effect of getting in physical shape is that one’s mental and emotional outlook becomes far more positive. Strength training like I do at HSM is the fountain of youth,” she continues.

RELATED: This Woman Gave Up Processed Sugar and Got Into the Best Shape of Her Life at 54 By Doing These 4 Things

Get Your Steps In

Liz HilliardLiz Hilliard

Her top workout suggestions? “Walk every day and everywhere. Get outside as often as possible to walk in nature. Bonus points if you walk with a friend. It’s built-in mental and physical therapy, which will not only help keep you fit but also lift your mood and keep your mind creative,” she says.

Strength Train Four Times a Week

Liz HilliardLiz Hilliard

Also, strength training 4 times per week. “Strength training is an absolute requirement for healthy aging and simply means load-bearing exercises that require your muscles to engage. This can include anything from hand weights, resistance bands, weighted balls or any weighted object that taxes and builds skeletal muscles. Skeletal muscle strength allows the body to burn calories and maintain a healthy weight while setting the body up for success when inevitable accidents happen, so you are far less likely to avoid falling and breaking bones,” she says.

It’s Never Too Late to Get in Shape

Liz HilliardLiz Hilliard

What is her message for women out there who are struggling to get in shape? “It’s never too late, and you’re never too old or out of shape to start exercising. By simply getting out of your chair and going for a 20-minute walk, you’ll have the immediate feedback of feeling better physically, mentally, and emotionally,” she says.

Make Exercise Social

Liz HilliardLiz Hilliard

She also recommends connecting with friends to walk, workout, “and just talk every day,” she says. “Walking and talking with a friend or acquaintance is the perfect combo for both physical and mental health! Add resistance training to your workout, which can be as simple as a plank for as long as you can hold it until you work for up to a minute. Then go for 2 minutes or more. This is resistance training and incredible for your core and overall fitness! Then add a pushup on your knees, which is basically a moving plank that strengthens your arms, back, and core, not to mention flattens your abs. Do as many as you can, and try to work up to 20 or more. Mostly, just keep moving every single day. Our bodies are designed to move. The fastest way to early aging is to stop moving. The move it or lose it cliché is true.”

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

Try the Hilliard Studio Method at Home

Athletic woman in stylish sportswear doing lunges exercises at home in bedroom.Shutterstock

She says she “takes working out to the next level to produce results that are nothing short of a total mind-body transformation for women and men of all ages and stages,” she says. “Hilliard Studio Method group classes are designed to be taken on a regular basis. Each class is different from the day before. Our energetic and encouraging trainers utilize a variety of powerful movements and workout tools in a high intensity, low impact method driven by empowering, beat-driven music; think personal training in a group setting.” Her classes can also be done virtually via an online streaming platform and live Zoom classes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
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 weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

Shutterstock

Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
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 to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

Shutterstock

Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

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

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

Shutterstock

This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
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.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.