Skip to content
Nutrition & Diet
✓Evidence-Based

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

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

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

Doctor Reveals 7 Real Signs Your Body Is Actually Burning Fat

Stop guessing about your progress with these doctor-approved indicators.

Christopher Roback
By Christopher RobackJan 15, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Doctor Reveals 7 Real Signs Your Body Is Actually Burning Fat
Copyright Jenny Le/YoTube/Shutterstoc
Christopher Roback
By Christopher RobackJan 15, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Nutrition & Diet

Trying to figure out if your diet is actually working? You're not alone. While the scale might show lower numbers, that doesn't always mean you're losing fat. Dr. Jenny Le, a Family Medicine Physician and fitness enthusiast with over 110,000 YouTube subscribers, has helped countless patients identify true fat loss. Through her medical practice and personal experience as a doctor mom, she reveals the real signs your body is burning fat, not just losing water weight or precious muscle.

Your Body Composition Is Changing Despite the Scale

The first sign of real fat loss isn't just about numbers on the scale. "You are going to lose weight, but you don't want to look skinny fat," Dr. Le explains to her patients. When you're losing fat while maintaining muscle, your body becomes more toned and firm, even if the scale doesn't show dramatic changes. This is what we want - a transformation in body composition, not just weight loss.

You're Maintaining Strength in Your Workouts

One clear sign of successful fat loss is maintaining your strength during workouts. "Just because your calories decrease does not mean that your intensity at the gym should also decrease," Dr. Le emphasizes. When you can maintain your training intensity while eating less, it's a strong indicator that your body is preserving muscle and primarily burning fat for fuel.

Your Hunger Isn't Out of Control

Sustainable fat loss comes with manageable hunger levels. "When people have a larger higher protein breakfast, they tend to feel more full and choose to eat less throughout the day," Dr. Le shares from her clinical experience. If you're not experiencing extreme hunger or binge eating episodes, it's a good sign your body is adapting to fat burning.

RELATED: Trainer Reveals 5 Changes That Make Weight Loss Progress 10x Faster

Your Energy Levels Are Stable

Proper fat loss shouldn't leave you exhausted. In fact, when you're burning fat effectively, your energy levels remain relatively stable. "If you're really tired, if you can't sleep, if you're really anxious, if you are angry all the time, there's lots of different signs that your body is telling you, 'Hey, I'm over this,'" Dr. Le warns. Stable energy is a positive sign of healthy fat loss.

You're Hitting Your Protein Goals

A key indicator of effective fat loss is consistently meeting your protein targets. "Anywhere from 0.8 to one grams per pound of lean body mass is a good starting point," Dr. Le recommends. When you're hitting these numbers while in a calorie deficit, you're supporting muscle preservation and healthy fat loss.

Your Clothes Fit Differently

While a scale measures overall weight, changes in how your clothes fit can reveal fat loss. "You can gain weight very, very, very slowly," Dr. Le explains when discussing body recomposition. Your clothes might feel looser in some areas while fitting better overall, indicating you're losing fat while maintaining or even gaining muscle.

RELATED: Coach Lost 10 Pounds in 2 Months Eating 10 "Practically" Zero-Calorie Foods

Your Metabolism Is Adapting, Not Crashing

Perhaps the most important sign of healthy fat loss is a stable metabolism. "Don't worry, your body adapts. Just as your metabolism adapts going down, your metabolism will adapt going up as well," Dr. Le reassures her patients. When you can gradually increase your calories without immediate weight gain, it's a sign your body has maintained its metabolic health during fat loss.

The key to lasting fat loss isn't just about eating less – it's about eating right and maintaining your body's metabolic machinery. "If you're mainly eating whole foods high in protein, I guarantee you you're not going to gain back all the weight that you've lost," Dr. Le tells her patients. By watching for these seven signs, you can be confident you're losing fat while protecting your hard-earned muscle and metabolic health.

Remember, true fat loss is a gradual process that leaves you feeling stronger, not depleted. Continue resistance training, maintain your protein intake, and pay attention to these signs. Your body will tell you when you're on the right track. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

sustainable-weight-lossfat-loss

More For You

Nutrition & Diet

7 Signs Your Body Is Actually Burning Fat

Doctor Reveals 7 Real Signs Your Body Is Actually Burning Fat
Copyright Jenny Le/YoTube/Shutterstoc
Christopher Roback
By Christopher RobackJan 15, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Trying to figure out if your diet is actually working? You're not alone. While the scale might show lower numbers, that doesn't always mean you're losing fat. Dr. Jenny Le, a Family Medicine Physician and fitness enthusiast with over 110,000 YouTube subscribers, has helped countless patients identify true fat loss. Through her medical practice and personal experience as a doctor mom, she reveals the real signs your body is burning fat, not just losing water weight or precious muscle.

Your Body Composition Is Changing Despite the Scale

The first sign of real fat loss isn't just about numbers on the scale. "You are going to lose weight, but you don't want to look skinny fat," Dr. Le explains to her patients. When you're losing fat while maintaining muscle, your body becomes more toned and firm, even if the scale doesn't show dramatic changes. This is what we want - a transformation in body composition, not just weight loss.

You're Maintaining Strength in Your Workouts

One clear sign of successful fat loss is maintaining your strength during workouts. "Just because your calories decrease does not mean that your intensity at the gym should also decrease," Dr. Le emphasizes. When you can maintain your training intensity while eating less, it's a strong indicator that your body is preserving muscle and primarily burning fat for fuel.

Your Hunger Isn't Out of Control

Sustainable fat loss comes with manageable hunger levels. "When people have a larger higher protein breakfast, they tend to feel more full and choose to eat less throughout the day," Dr. Le shares from her clinical experience. If you're not experiencing extreme hunger or binge eating episodes, it's a good sign your body is adapting to fat burning.

RELATED: Trainer Reveals 5 Changes That Make Weight Loss Progress 10x Faster

Your Energy Levels Are Stable

Proper fat loss shouldn't leave you exhausted. In fact, when you're burning fat effectively, your energy levels remain relatively stable. "If you're really tired, if you can't sleep, if you're really anxious, if you are angry all the time, there's lots of different signs that your body is telling you, 'Hey, I'm over this,'" Dr. Le warns. Stable energy is a positive sign of healthy fat loss.

You're Hitting Your Protein Goals

A key indicator of effective fat loss is consistently meeting your protein targets. "Anywhere from 0.8 to one grams per pound of lean body mass is a good starting point," Dr. Le recommends. When you're hitting these numbers while in a calorie deficit, you're supporting muscle preservation and healthy fat loss.

Your Clothes Fit Differently

While a scale measures overall weight, changes in how your clothes fit can reveal fat loss. "You can gain weight very, very, very slowly," Dr. Le explains when discussing body recomposition. Your clothes might feel looser in some areas while fitting better overall, indicating you're losing fat while maintaining or even gaining muscle.

RELATED: Coach Lost 10 Pounds in 2 Months Eating 10 "Practically" Zero-Calorie Foods

Your Metabolism Is Adapting, Not Crashing

Perhaps the most important sign of healthy fat loss is a stable metabolism. "Don't worry, your body adapts. Just as your metabolism adapts going down, your metabolism will adapt going up as well," Dr. Le reassures her patients. When you can gradually increase your calories without immediate weight gain, it's a sign your body has maintained its metabolic health during fat loss.

The key to lasting fat loss isn't just about eating less – it's about eating right and maintaining your body's metabolic machinery. "If you're mainly eating whole foods high in protein, I guarantee you you're not going to gain back all the weight that you've lost," Dr. Le tells her patients. By watching for these seven signs, you can be confident you're losing fat while protecting your hard-earned muscle and metabolic health.

Remember, true fat loss is a gradual process that leaves you feeling stronger, not depleted. Continue resistance training, maintain your protein intake, and pay attention to these signs. Your body will tell you when you're on the right track. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Signs You Are Burning Fat While Exercising

Woman, gym and workout for training, wellness and cardio health for weight exercise
Shutterstock
Leah Groth
By Leah GrothMay 30, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY 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.

When working out and dieting, the goal is to burn fat – not muscle. But how do you know if you are actually accomplishing it? In a new YouTube video, Autumn Bates, a Clinical Nutritionist who has a Master's in Nutrition Human Performance reveals the “five signs that you're burning fat and not muscle during your weight loss journey.”

1. You Can’t Rely on a Traditional Scale

“If you're purely relying just on a traditional scale, it's pretty much impossible to actually tell if you're losing body fat or if you're losing muscle mass. And this really matters if you're looking for long-term sustainable results,” Autumn explains.

Related: 11 Ways to Ignite Your Metabolism to Burn Fat All Day

2. Losing Fat – Not Muscle – Is Beneficial in the Long Run

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

“Most traditional calorie restricted protocols will result in a significant amount of muscle loss. This muscle loss can then cause a decrease in metabolism as well as a host of other issues for long-term health, like reduced bone density, increased risk of osteoporosis, as well as increased risk of insulin resistance and type two diabetes,” she says, adding “losing muscle mass just makes us more sensitive to carbohydrates, so it makes gaining weight back so much easier.” She explains that using a few tools can help address this issue, allowing you to keep your metabolism revving and so you can reap the “benefits of having muscle mass on our body for long-term health and make it so we can maintain our results for the long run.”

3. First Sign: Your Clothes Are Fitting Differently

Successful weight loss diet concept. Cropped view of young Indian lady in big jeans demonstrating results of her slimming program, promoting healthy eating at home, closeupShutterstock

The first sign that you're losing body fat and not muscle mass” is that “your clothes are fitting differently,” Autumn says. “Now, you've probably heard the saying that muscle weighs more than fat, and although that's like a little play on words, what it really means is that per volume muscle is going to be a lot more dense. So five pounds of muscle is going to look a lot smaller than five pounds of fat. That's why you'll often see these photos on Instagram or other platforms where you see these people who look really toned, really fit, but they weigh more than you would've expected. That's because they have lower body fat, but they have a lot higher muscle mass. So when you're losing body fat while maintaining or even slightly increasing muscle mass, it can result in your clothes feeling a lot looser. And this is because we're getting rid of body fat that takes up more physical space, but leaving behind the leaner muscle mass, especially for women. You might notice this more so in your pants.”

4. Second Sign: You Are Not As Hungry

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

“The second sign is that you're not as hungry,” says Autumn. “Burning fat as fuel tends to make us less hungry, especially when you're focused on the types of foods that help us to more efficiently burn fat as fuel, which are those that are rich in protein, fat, and fiber,” she adds, emphasizing that “protein is the most important macronutrient when it comes to actually maintaining muscle mass during a weight loss process. It's really just mandatory to be eating enough protein to actually maintain muscle mass. When you're losing weight and eating enough protein for the body's needs is so satiating, you're just not really hungry. So eating high quality proteins like eggs, Greek yogurt, beef, chicken, pork, tempeh, are great tools for not only helping to keep muscle mass while burning body fat, but also to just not feel hungry during the weight loss process.”

Related: Top 11 Exercises for Leaner, Stronger, Firmer Legs

5. Third Sign: Your Measurements Are Decreasing

The man who measures a waist with a tape measureShutterstock

The third sign that you're burning fat and not muscle “is that the measurements are decreasing even if the scale is not,” says Autumn. “I prefer taking measurements rather than just looking at the scale because it actually gives you an idea of what your body composition is, depending on which form of measurement you're using. It can even tell you specifically how many pounds of body fat you lost or how many pounds of muscle mass you lost or gained. A regular scale can't do that.” You can also measure yourself using an old school tape measure.

6. Fourth Sign: You Are Getting Stronger

Shirtless man flipping heavy tire at gymShutterstock

“The fourth sign is that you're getting stronger,” she continues. “Assuming that you're actually exercising and using some type of resistance training, which is a necessity to maintain muscle mass during the weight loss process, you should be feeling stronger during your weight loss journey. If you're progressively feeling weaker after every week of workouts, then you're very likely losing muscle mass. If that's the case, it's definitely time to reassess your protein intake, especially to make sure it's actually fitting your body's needs and to make sure that you're getting that protein from high quality complete sources. So if you need a little refresher on that, you can check out my video right up here for the 10 best high quality sources of protein.”

7. Fifth Sign: You See Muscle Definition

Bodybuilder woman lifting curl bar barbell in modern gym. Front view. Muscles woman showing sixpack abs.Shutterstock

The fifth sign? “You start to notice muscle definition,” says Autumn. “Maybe you start to notice that your quad muscles are peaking out or that you're starting to see your abs a little bit. If that's the case, all of these are signs that your body's actually losing body fat, which helps you show muscle definition because muscle definition and toning is really only going to start to become obvious as we decrease body fat percentage, although you can definitely be losing body fat and not noticing muscle mass quite yet. But if you do start to notice muscle definition, then that is one way to determine that you're actually burning body fat.”

8. Take Periodic Progress Pictures

Close-up Of Fat And Slim Woman Standing Opposite To Each OtherShutterstock

Autumn recommends “taking periodic progress pictures” which “can be helpful for actually seeing this progress,” she says. “I did this for myself as well, because it's hard to notice those changes day after day, but actually seeing pictures of your progress can really help to see those changes”

9. An Expert Agrees That the Scale Is Not a Good Measure of Health

Chris_McMahon2.Christopher Michael/Facebook

Chris McMahon, a nutrition and fitness coach, agrees that you can’t rely on the scale when you are trying to get into shape. “Even if you're working out, you'll see the scale go up and things of that nature because you're retaining water and glycogen, which is an energy form that we can keep in our muscles,” he says.

Related: I Lost 100 Pounds Eating the Foods in My New Cookbook

10. He Also Agrees That Fiber and Protein Intake Are Crucial

Chris_McMahonChristopher Michael/Facebook

He also agrees that your nutrition goals should be eating “plenty of fiber,” as it is “connected to hunger and fullness” and amping up your protein intake. “For most individuals who are trying to lean out, we want to make sure that your protein intake is high, because that will help with hunger and fullness,” says McMahon. “It'll also help with preserving the muscle mass you have. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher.”

💪🔥Body Booster: Try not to rely on the numbers on the scale when you are losing weight. Losing fat – not muscle – is an important goal when it comes to weight loss. Improving muscle mass will help you achieve long term weight loss goals.

Nutrition & Diet

13 Clear Signs You're Actually Losing Weight

Autumn Bates autumnelle_nutrition
3 Ways Walking Targets Belly Fat Better Than Running Says Nutritionist
Copyright autumnelle_nutrition/Instagram
Christopher Roback
By Christopher RobackFeb 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Have you ever felt frustrated stepping on the scale, wondering if your weight loss efforts are actually working? You're not alone. While the number on the scale might not budge, your body could be going through important changes that signal progress.

Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, has helped thousands achieve their weight loss goals through science-backed strategies. Through her own postpartum weight loss journey and work with clients, she's identified three distinct phases of healthy fat loss that can help you recognize when you're on the right track.

Phase 1: The Reset and Rebuild Stage

"Many people who have tried to lose weight in the past are chronically eating low calories and overexercising," Bates explains in her post. This first phase focuses on healing your metabolism and rebuilding strength. You might be in this phase if you notice these signs:

1. Experiencing persistently low energy levels

2. Having difficulty losing weight despite strict dieting

3. Struggling with poor sleep quality

4. Gaining weight easily when eating starches or treats.

During this phase, Bates recommends focusing on protein, healthy fats, and fiber while incorporating gentle movement and resistance training. "This helps signal to your body that it's not in a state of starvation and can start letting go of body fat," she notes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Phase 2: The Transformation Stage

After establishing a strong foundation, the second phase is where visible changes begin. According to Bates, "This is when the magic really happens." You'll notice these five signs:

5. Clothes fitting looser

6. Body measurements decreasing

7. Significantly increased energy levels

8. Growing physical strength

9. Steady scale progress.

"During my eight-week transformation phase, I lost about 16 pounds, with most of it being pure body fat," Bates shares. This success comes from improved metabolic flexibility and insulin sensitivity established in Phase 1.

Phase 3: The Maintenance Adjustment

The final phase requires careful attention to avoid reversing progress. "This phase tends to confuse many people because they've been eating until satisfied for so long, but suddenly feel hungrier with the same amount of food," Bates explains. Look for these signs:

10. Increased hunger despite maintaining your usual portions

11. Workouts becoming more challenging

12. Noticeably lower body fat percentage

13. Higher muscle mass relative to body weight.


RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Making Smart Adjustments

During Phase 3, Bates recommends increasing food intake strategically: "What people do better with during this phase is either high-quality sources of fat or some high-quality sources of medium to high glycemic load carbohydrates." Good options include:

Healthy Fats:

  • Avocados
  • Cheese
  • Olives
  • Nuts and seeds
  • Natural nut butters

Quality Carbohydrates:

  • Sweet potatoes
  • Quinoa
  • Buckwheat
  • Red lentil pasta
  • Properly fermented sourdough.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Avoiding Common Pitfalls

Before making adjustments, Bates advises checking if increased hunger is truly related to Phase 3 by asking:

  • Have workouts become more challenging?
  • Has stress increased?
  • Has sleep quality decreased?
  • Have you recently included more processed foods?

The answer to these questions will help determine if you need to adjust your nutrition or address other lifestyle factors first.

The Importance of Proper Nourishment

"Body recomposition, where you're losing fat while maintaining muscle mass, is much easier to sustain," Bates emphasizes. This approach nourishes the body, reduces hunger, and produces better results than simply eating less and moving more.

Remember that progress isn't always linear, and the scale doesn't tell the whole story. By understanding these three phases and their signs, you can make informed decisions about your nutrition and exercise routine, leading to sustainable, long-term results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

6 Unexpected Signs Someone Is Actually Burning Fat, According to a Coach

Brittney_Blanco1
Copyright profitablenest/Instagram
Leah Groth
By Leah GrothDec 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

You are counting calories and trying to stay in a deficit – but how do you really know if you are succeeding? According to one expert, there are more than a handful of signs your body will give you that you are, in fact, in a calorie deficit. Brittney Blanco is a Macros Nutrition Coach and digital creator who regularly shares her weight loss and stay-fit tricks and tips with her followers. In a new post, she reveals what to look for. “6 signs your body is in a calorie deficit…so keep everything the same,” she writes across the Instagram video.

What Is a Calorie Deficit

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appShutterstock

“Here’s what it means,” she writes in the post. “A calorie deficit means you’re burning more calories than you consume, which leads to fat loss. Make sure to maintain a balance, fueling your body with nutrient-dense foods to support performance and recovery. When you’re in a deficit, your body turns to stored fat for energy to make up for the difference, which leads to weight loss over time.”

Steady Weight Loss

A pair of female feet standing on a bathroom scaleShutterstock

The first sign is that you are losing weight. “Steady weight loss,” she explains. How much should you be losing? “If you’re consistently losing 0.5-1 pound per week, it’s a clear sign you’re in a calorie deficit,” she writes.

Increased Hunger

Young blonde woman eating eclair sitting in cafe. Girl bite piece of croissant look joyful at restaurant. Cheat meal day concept. Woman is preparing with appetite to eat eclair. Enjoy pistachio bakeryShutterstock

Another sign that your body will give you is that it will be feeling a little food deprived. “Increased hunger,” she writes. “Your body might signal for more food as it adapts to consuming fewer calories.”

RELATED:11 Walking Tricks This Coach Uses to Burn More Fat

Improved Muscle Definition

Brutal athletic woman pumping up muscles with dumbbellsShutterstock

Improved muscle definition is another physical sign your body will give you that it is in calorie deficit. “As fat decreases, you’ll start seeing more muscle tone, especially if you’re strength training,” she writes.

Increased Energy

Dedicated athletic woman running in nature and dawn.Shutterstock

You would think that if you are in a calorie deficit you would lose energy, but this isn’t the case. “Increased energy,” is the fourth sign, according to Brittney. “As your body adapts to the calorie deficit, you might feel lighter, more energetic, and less sluggish throughout the day,” she says.

Consistent Exercise Performance

Woman running on treadmill.Shutterstock

The next sign? Consistent exercise performance, she reveals. “If you’re still hitting your workouts with strength and endurance, it’s a good sign your body is handling the deficit well,” she claims.

RELATED:She Lost 20 Pounds When She Stopped Intermittent Fasting and Did This Instead

Improved Sleep and Mood

Good morning, new day, weekend, holiday. Happy middle aged woman lying on bed, lady stretching arms after sleep and enjoying morning in cozy comfort bedroom interior, free spaceShutterstock

The last sign to look out for? You are well rested and happy. “Better sleep and mood,” she reveals. “A healthy calorie deficit can improve sleep quality and stabilize mood as your body settles into a routine.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Real Signs of Eating Too Much Fat

Dr. Sten Ekberg
Copyright Dr. Sten Ekberg/YouTube
Christopher Roback
By Christopher RobackFeb 11, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Ever caught yourself worrying about eating too much fat? You're not alone. Many of us count every gram of fat and stress over each "fatty" meal. However, according to Dr. Sten Ekberg, a holistic health expert and former Olympic decathlete, most of what we believe about dietary fat is wrong. Before revealing the six real signs of excessive fat consumption, Dr. Ekberg wants to clear up four common myths that mislead many health-conscious individuals. Understanding these misconceptions will help you better interpret your body's true signals about fat intake.

Myth 1: Weight Gain Comes From Eating Fat

Closeup image of a young couple women holding and eating donuts togetherShutterstock

"When you eat fat, you burn the fat," Dr. Ekberg explains in his post. It's not fat itself that triggers fat storage - it's insulin, our fat-storing hormone. The real problem occurs when we combine high fat with high carbohydrates, as carbs trigger insulin production, leading to fat storage.

Myth 2: Fat Causes Insulin Resistance

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Dr. Ekberg clarifies that carbohydrates and resulting high insulin levels - not dietary fat - lead to insulin resistance. This condition makes it harder to burn fat and easier to store it, creating a cycle of increased hunger and potential overeating.

Myth 3: Fat Makes You Tired After Meals

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

Feeling sleepy after eating isn't due to fat consumption, Dr. Ekberg reveals. The real culprit is typically overeating, particularly when combining high amounts of carbohydrates and fats. This combination forces your body to work harder to process the meal.

Myth 4: Fat Is Bad For Your Heart

Man having chest pain - heart attack, outdoors

Shutterstock

Dr. Ekberg challenges the belief that high-fat diets cause heart disease. The quality of fat matters more than quantity. Natural saturated and monounsaturated fats, like those in olive oil and properly sourced animal fats, can be consumed in larger amounts without causing heart problems - when not combined with high carbohydrate intake. Read on to discover real signs you're eating too much fat.

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

Sign 6: Digestive Distress

open the bathroom door, go to toilet

Shutterstock

The first genuine sign of excessive fat consumption often appears as diarrhea, according to Dr. Ekberg. This occurs when your gallbladder struggles to release enough bile to break down dietary fat. If you experience this symptom, you might be consuming more fat than your body can currently process.

Sign 5: Floating Stools

woman hand flush toilet after using

Shutterstock

Dr. Ekberg points out that floating stools indicate incomplete fat digestion. This happens when your body can't properly break down and absorb dietary fat, either due to insufficient bile production or inadequate lipase enzyme levels.

Sign 4: Burping and Bloating

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

Frequent burping, bloating, and indigestion might signal that you're consuming more fat than your gallbladder can effectively process, explains Dr. Ekberg. These symptoms occur when insufficient bile production leads to poor fat emulsification.

Sign 3: Right Shoulder Pain

young sporty woman shoulder pain from workout in the gymShutterstock

Dr. Ekberg describes an often-overlooked sign: pain in the right shoulder. This referred pain pattern stems from gallbladder stress and can extend from the neck down to the area between the shoulder blades. Many mistake this for ordinary muscle pain.

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

Sign 2: Pain Under Right Ribs

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obeseShutterstock

Pain in the right side under the rib cage might indicate gallbladder congestion from processing too much fat, Dr. Ekberg warns. While severe cases might require medical intervention, he suggests that fasting and proper supplementation can often help address these issues early.

Sign 1: Weight Loss Plateau

Food recomended on low carb diet or ketogenic dietShutterstock

Even on a ketogenic diet, consuming too much dietary fat can prevent weight loss, Dr. Ekberg explains. While ketosis indicates fat-burning, your body might be burning primarily dietary fat rather than body fat. The solution? After becoming fat-adapted, gradually reduce dietary fat intake while maintaining low carb levels, allowing your body to tap into its fat stores for energy. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

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

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

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

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

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

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

The 20-Second Workout That Changed Everything

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

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

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

Focus on Strength

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

Why Her Old Workouts Weren't Working

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

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

Chill Out To Slim Down

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

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

Eat This, Not That

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

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

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

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

Dress Smart, Look Slimmer

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

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

You're Not Invisible After 40

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

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

My Ballet Trick That Works Every Time

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

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

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Start Today, See Results Tomorrow

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

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

Nutrition & Diet

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

Amulya M precious_soul14
Copyright precious_soul14/Instagram
Leah Groth
By Leah GrothMar 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
Follow:
✓Evidence-Based

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

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

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

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

Wake Up Early

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

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

Write Down Your Thoughts Before Bed

Hand writing in journal with coffee mug​De-StressShutterstock

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

Learn an Online Skill

woman,laptop,computer,officeShutterstock

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

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

Exercise Four Times a Week

Professional swimmer, swimming race, indoor poolShutterstock

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

Sit in Silence

Woman practicing yoga and meditation at home sitting in lotus pose on yoga mat, relaxed with closed eyes. Mindful meditation concept. Wellbeing.​And, They Reduce Her CravingsShutterstock

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

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

Sleep

,Woman,Sleeping,,Bed,,Night,rest,​You’re Sleeping Less Than 7 HoursShutterstock

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

Repeat

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleeping​Bottom Line: Don’t Skip BreakfastShutterstock

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

Nutrition & Diet

6 Best Foods for Melting Fat Over 40

Tara Gidus Collingwood dietdivatara
I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
Copyright dietdivatara/Instagram
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
See Full Bio
Follow:
✓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.

Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40.

Lean Protein

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

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

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

Leafy Greens

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

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

Berries

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

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

Healthy Fats

Green, black and red olives, olive oil on a brown wooden background. Fresh juicy olives in a bowl and fresh olive leaves. Vegan. Olive fruits. Place for text. Copy space.Shutterstock

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

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

Probiotic-Rich Foods

Korean,Traditional,Kimchi,On,A,Dark,Background.6. Kimchi: 15 caloriesShutterstock

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

Whole Grains

Freshly,Cooked,Brown,Rice,,A,Bowl,Of,Unpolished,Rice, chop, sticksShutterstock

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

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