Skip to content
Fitness & Workouts
✓Evidence-Based

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

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

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

Coach Reveals Number One Mistake Keeping You From Toning Up

Hint: It has to do with food.

Leah Groth
By Leah GrothDec 10, 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:
Dragana_Jasprica3
Copyright dragana.jasprica/Instagram
Leah Groth
By Leah GrothDec 10, 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:
Fitness & Workouts

Are you making a common fitness mistake that is preventing you from achieving the desirable “toned” look? Dragana Jasprica is a body transformation expert and fitness coach who helps women who “love to lift” achieve their best body ever. In a new Instagram post, she reveals a huge mistake that she finds a lot of her clients make that is keeping them from firming up – and you might be making it too.

The Mistake? Fasted Training

According to Dragana, fasted training is a common mistake that women make, preventing them from toning up. “If you want to achieve the toned look, eat before you lift weights. Period,” she writes in her post. “One sure way to look soft is training on an empty stomach.”

RELATED: This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Your Energy Depletes

She goes on to explain “what happens when you train fasted,” starting with energy. When you don’t eat before you lift, “your body limits your power output because the energy demand of the training isn’t met by your nutrition strategy. This leads to less muscle growth,” she says.

Then, Your Body Breaks Down Muscle

Then, “your body breaks down muscle to compensate for the lack of energy from food,” she continues. “This leads to muscle loss, and the muscle loss is even greater if you are in a fat loss phase because of the overall calorie deficit.”

RELATED: 7 Protein Swaps a Dietitian Uses to Cut Calories Not Muscle

And Then Your Body Releases More Cortisol, Leading to More Cravings

Stress hormones are also impacted. “Your body has to release more cortisol to get the energy for training, which can lead to more cravings after your training. Cortisol can lead to more body fat accumulating around your belly and more water retention in your lower body,” she writes.

Over Time, the Impact Worsens

Over time, the impact worsens. “Do this over the years, and your body swims in stress hormones. This downregulates your metabolic rate, which leads to poorer recovery, performance, digestion, mood, sleep, and, of course, a worse look. If you ask me…No bueno,” she writes.

Here Is What to Do

Luckily, there are some things you can do to prevent this from happening. First, “have a proper meal within 60-90 min before training,” she writes. “Keep this pre-workout meal light in fat but rich in carbs & protein,” she adds. Also, “only eat foods that you digest well.”

RELATED: 77-Year-Old Former Model Reveals 6 Simple Arm Exercises She's Done for 30 Years

This Is Just the First Step

This is just the first step in your toning journey. “If you haven’t paid attention to this until now, you will notice a difference when you start to apply this strategy. But this is only one part of what is needed to look toned. If you want to make sure that you integrate it in the big picture of body transformation,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

workout routines

More For You

Fitness & Workouts

Top 5 Mistakes Preventing You From Toning Up

AnnMarie Lawrence annmarielawrence_
Copyright annmarielawrence_/Instagram
Leah Groth
By Leah GrothFeb 04, 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.

Are you trying to tone up, but can’t seem to achieve the desired definition? You might be making a common mistake, even if you think you are doing everything right. AnnMarie Lawrence is an IFBB pro and fitness coach who helps “busy working moms lose weight WITHOUT spending hours in the gym or kitchen,” she writes in her Instagram bio. In a recent post she gets real about fat loss, revealing some of the top faux pas people make while trying to get into shape. “5 mistakes you’re making if you’re not getting toned even if you’re working out and eating high protein,” she says, also offering tips on “what to do instead.”

You Aren’t Progressive Overloading

The first mistake preventing you from toning up? “You’re NOT progressively overloading,” she says. “Start tracking your weights and reps—aim to lift heavier or do more reps each week.”

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

You Aren’t Eating the Right Amount

Mistake number two is, you’re eating “too much or too little,” she says. “Dial in your nutrition. I am happy you’re eating protein BUT we also need to focus on your caloric intake. Tracking both macros and calories will help give you the data you need to guarantee your success.”

You Aren’t Consistent

Mistake three? “You’re NOT consistent,” she writes. “Show up regularly—consistency beats perfection every time. IF you aren’t training or eating accordingly MOST of the time, you will get sub par results and tend to end up frustrated.”

You Aren’t Getting Enough Rest

You might also be sweating too much. “You’re not getting enough rest for recovery,” is mistake number four. “Prioritize 6–9 hours of quality sleep and schedule rest days. Sometimes we tend to over do it especially when we first start a health and fitness journey. But remember muscles rebuild during rest!” she says.

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

You’re Doing Too Much Cardio

And the final mistake you might be making? “You’re doing too much cardio,” she says. “Focus on strength training and balance it with moderate cardio! Over doing it with HIIT classes and focusing on calories burned will hurt more then help! The focus in your workouts should be increasing strength and endurance! The nutrition is where we dial in the fat loss!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fitness Coach Reveals 4 Mistakes Preventing You From Losing Weight

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

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

Stop Playing “Macro Tetris"

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

Instead, Keep It Simple

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

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

Don’t Make Spontaneous Decision

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

Instead, Try Meal Planning

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

Eating Out Multiple Times a Week

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

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

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

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

Finally, Eat the Same Meals Deal

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

Fitness & Workouts

Coach Reveals Number One Mistake Keeping You From Toning Up

Dragana_Jasprica3
Copyright dragana.jasprica/Instagram
Leah Groth
By Leah GrothDec 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you making a common fitness mistake that is preventing you from achieving the desirable “toned” look? Dragana Jasprica is a body transformation expert and fitness coach who helps women who “love to lift” achieve their best body ever. In a new Instagram post, she reveals a huge mistake that she finds a lot of her clients make that is keeping them from firming up – and you might be making it too.

The Mistake? Fasted Training

According to Dragana, fasted training is a common mistake that women make, preventing them from toning up. “If you want to achieve the toned look, eat before you lift weights. Period,” she writes in her post. “One sure way to look soft is training on an empty stomach.”

RELATED: This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Your Energy Depletes

She goes on to explain “what happens when you train fasted,” starting with energy. When you don’t eat before you lift, “your body limits your power output because the energy demand of the training isn’t met by your nutrition strategy. This leads to less muscle growth,” she says.

Then, Your Body Breaks Down Muscle

Then, “your body breaks down muscle to compensate for the lack of energy from food,” she continues. “This leads to muscle loss, and the muscle loss is even greater if you are in a fat loss phase because of the overall calorie deficit.”

RELATED: 7 Protein Swaps a Dietitian Uses to Cut Calories Not Muscle

And Then Your Body Releases More Cortisol, Leading to More Cravings

Stress hormones are also impacted. “Your body has to release more cortisol to get the energy for training, which can lead to more cravings after your training. Cortisol can lead to more body fat accumulating around your belly and more water retention in your lower body,” she writes.

Over Time, the Impact Worsens

Over time, the impact worsens. “Do this over the years, and your body swims in stress hormones. This downregulates your metabolic rate, which leads to poorer recovery, performance, digestion, mood, sleep, and, of course, a worse look. If you ask me…No bueno,” she writes.

Here Is What to Do

Luckily, there are some things you can do to prevent this from happening. First, “have a proper meal within 60-90 min before training,” she writes. “Keep this pre-workout meal light in fat but rich in carbs & protein,” she adds. Also, “only eat foods that you digest well.”

RELATED: 77-Year-Old Former Model Reveals 6 Simple Arm Exercises She's Done for 30 Years

This Is Just the First Step

This is just the first step in your toning journey. “If you haven’t paid attention to this until now, you will notice a difference when you start to apply this strategy. But this is only one part of what is needed to look toned. If you want to make sure that you integrate it in the big picture of body transformation,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Fitness Coach Reveals 3 Signs You Aren’t Training Hard Enough to Drop Body Fat

Laura_Denys_laura_fitwoman10
Copyright laura.fitwoman/Instagram
Leah Groth
By Leah GrothNov 07, 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.

Do you feel like you are training hard but aren’t actually seeing results? There are a few signs to look out for, says one expert. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new post, she explains that you may not be exercising correctly, which explains why you aren’t losing weight. “3 BIG signs you’re NOT training hard enough to drop body fat and tone up,” she writes in the Instagram video.

You Will Get Results If You Stop Making These 3 Mistakes

“I want to help you see changes and see the results you desire, and these are three common mistakes I see being made as to why you aren’t seeing results,” she says in her post, “so if you’re a busy woman trying to drop fat hit follow & read below.” She then launches into “The BIG signs.”

Mistake 1: You Are Lifting the Same Weight for Weeks and Months

The first mistake? “You are lifting the SAME weight for weeks and months now - to see progress, you need to be challenging your body, increasing the weights week by week,” she says. “Don’t get me wrong, you won’t be able to increase every week on every exercise, but to see the change, you have to progressively overload and challenge your muscles !?!’ Put down the 1kg pink weights and believe in yourself, you can do more.”

Mistake 2: You Are Doing Too Many Exercises

Mistake two? “You are doing TOO many exercises. Hitting 10-12 exercises in 1 session,” she says. “How about 5 or 6 solid exercises that you really push yourself in? Increase those weights with good form and technique. That is all you need, not 50 exercise.”

Mistake 3: You Aren’t Being Consistent

And the third mistake? “You are training inconsistently. One minute you are doing seven workouts a week from YouTube workouts, to fitness classes, to hitting a random spin class or always trying a new program, to next minute you aren’t doing anything at all,” she says. “Your body is so confused about what's going on. Make sure you’re following a structured program made for you where you can progress week by week.”

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

She Also Recommends These 5 Nighttime Habits, Starting with Reflection

In another post, she reveals five nighttime habits that help keep her healthy. “Do these five things after 7 PM, and your life will never be the same,” she says. The first is to reflect on the day. “Answer these three simple questions:

  1. What happened today that I’m grateful for?
  2. Which actions moved me toward my goals?
  3. Are there any changes I can make?

I love these questions because they strike a balance between gratitude and self-improvement,” she says.

Disconnect

Her second suggestion is to disconnect. “Imagine trying to park a car that’s going 70MPH. That’s essentially what you’re doing when you hammer your brain with work and TikTok videos until the moment you go to bed. Toss your phone. Get off the computer. Ditch Netflix,” she says.

Make a Plan for Tomorrow

The third nightly habit she recommends is planning for the next day. “A productive day starts the night before,” she says. “The simple act of writing down your 3 biggest to-do list items can create massive momentum for the day ahead.”

Breathe

And, breathe. “You take 20,000 breaths per day. I might as well make a few of them count.

Try the 4-7-8 Technique: Breathe in through your nose for 4 seconds, hold for 7 seconds, and slowly exhale for 8 seconds. One of the best ways to kill stress before bed,” she writes.

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

Read

Lastly, she recommends reading. “Reading is the best way I’ve found to slow down my mind before bed. If non-fiction is too stimulating, try fiction. It can be a big adjustment at first.

But it’s one of the best habits you’ll ever build,” she says. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

7 Morning Mistakes “Keeping You Fat”

Liam Topham theliamtopham
Copyright theliamtopham/Instagram
Leah Groth
By Leah GrothFeb 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are your morning habits preventing you from losing weight? Liam Topham is a diet and fitness coach who helps professionals “shed belly fat, get jacked, and feel energized by running their body like a high-performing business,” he writes in his Instagram bio. In a new post, he reveals some of the things you might be doing in the morning that are keeping you from achieving your weight loss goals. “7 morning mistakes that are keeping you fat and low energy,” he writes in the post.

Drinking Coffee Immediately

What is the first morning habit you should avoid? Drinking coffee first thing in the morning. “Your body naturally releases cortisol (stress hormone) in the morning to wake you up. Drinking caffeine immediately upon waking can spike cortisol further leading to dips in energy later. Fix it: Wait 30-60 minutes after waking before drinking coffee,” he says.

Eating a Sugary Breakfast

Eating a sugary breakfast is the second habit. “Cereal, pastries, or flavored yogurt cause a rapid spike in blood sugar, followed by a crash, making you hungrier and more tired. Fix it: Start the day with a high protein breakfast, like scrambled eggs” he says.

Not Drinking Water

Rise and hydrate. “Not drinking water,” is habit three. “You’ve just gone 7+ hours without drinking water. Dehydration can mimic hunger and fatigue, making you overeat and feel tired,” h says. “Fix it: Drink 500ml–1L of water in the morning to hydrate, reduce hunger and feel more energized.”

Poor Sleep Routine

Another habit to avoid? A poor sleep routine. “Your morning starts the night before. Get 7+ hours of quality sleep to reduce cravings, energy crashes and stress hormones spikes,” he says. “Fix it: Set a cutoff time for food (7 PM is ideal) so digestion does not disrupt your sleep and create a consistent sleep schedule.”

RELATED:20 Superfoods for People Over 50

Checking Your Phone First Thing

Next on his list is checking your phone first thing in the morning. “Looking at your phone immediately can lead to stress, anxiety, and overstimulation. It puts your brain into reactive mode instead of starting your day with focus,” he explains. “Fix: Delay phone use for 30-60 minutes after waking and focus on hydration, movement, or mindfulness like Morning Pages.”

Hitting Snooze

Don’t hit snooze! “When you hit snooze, you restart your sleep cycle but don’t complete it, leaving you feeling more groggy,” he says. “Fix it: Get up on the first alarm and expose yourself to bright light ASAP (sunlight or light therapy lamp).”

Not Taking a Morning Walk

The final mistake? Not taking a morning work. “Morning movement + sunlight improves circadian rhythm, energy, and mood. Exposure to natural light early in the day boosts serotonin (which later converts to melatonin for better sleep),” he says. “Fix it: A short 15-30 minute walk gets blood flowing, wakes you up, and supports fat loss.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

4 Steps She Took to Drop Fat After 40

Shauna Theresa shaunatheresa
Copyright shaunatheresa/Instagram
Leah Groth
By Leah GrothFeb 11, 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.

Are you over 40, and the same tactics you used to burn fat when you were younger suddenly aren’t working anymore? Shauna Theresa is a women’s fitness and nutrition coach who helps women over 40 “boost metabolism, build strong, sculpted bodies and lose fat for life” using her STRONG method. In a new post, she reveals how she had to adapt her fat loss approach as she got older. “Fat loss was easier in my 40s after I did this,” she writes.

Getting Into a Calorie Deficit and Staying There Didn’t Work Anymore

“A BIG mistake I made for years, and see many women make, is we start eating in a calorie deficit and STAY there,” she reveals. “The big problem with that is your body will eventually adapt to that lower calorie intake.”

It Down Regulate Metabolism

“This means it will down regulate metabolism, making fat loss HARDER and gaining fat EASIER,” she says. “Not to mention, building muscle while in a deficit is NOT easy, which is why maintenance phases are a critical part of creating that ‘toned’ look!”

A Maintenance Phase Is Key

“Without a plan for your dieting phase, especially a starting or exit strategy, you won’t get the results you want. I’ve been there. But here is how I lost fat at age 40, kept it off and maintain it without living on a diet! (Ps. This is how I help clients!)” she writes, heading into the four steps she took.

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

Step 1: Prime Your Body for Fat Loss

The first step? “Before starting a fat loss phase I primed my body to lose fat by taking a break from dieting,” she reveals. This helped “up-regulate metabolism” and ensured her “body was not in a stressed state.”

Step 2: Time You Fat Loss Phases

Step two? “Fat loss phases were timed, with breaks as needed,” she writes. They also “included prioritizing protein and heavy weight lifting (this sends a signal to the body to preserve muscle and burn fat),” she says.

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

Step 3: Reverse Diet

The third step may surprise you. “Fat loss phases ended with a reverse diet,” she reveals. This “strategically and slowly increased calories allowing my body to adjust and adapt to a higher calorie amount without gaining fat. (A step most miss.)” she adds.

Step 4: Maintenance Phases

The last step? “My maintenance phases were times I took advantage of more calories,” she reveals. She added that she “put them to use to build more muscle, maybe even eating slightly over with calories with the intention of adding muscle, creating a more ‘toned’ look and improving metabolism.”

You Can Maintain Weight Loss Without Dieting Forever

“This application of steps has helped me lose fat, build muscle, and maintain results while avoiding being stuck in low calorie land! You are NOT meant to live in a deficit. It should be a temporary means to an end. A step in the process,” she adds at the end of her post. “Your plan should include times when you are eating MORE so you can prevent metabolic slow down and crashing hormones. It is possible for you to maintain your weight loss without ‘dieting’ forever. Promise!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Ways to Lose 15 Lbs in 6 Months by Walking

Kelsey_Rose14
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothFeb 10, 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.

Unless you live under a rock, you are well aware that walking is one of the best workouts for losing weight and maintaining your overall health. However, getting the recommended steps to lose weight and burn fat can be difficult, especially if you have a job. Kelsey Rose is a fitness trainer and social media influencer with hundreds of thousands of followers. In a new post, she issues a “PSA” about walking, explaining that “the #1 tool for FAT LOSS for women is literally free!!” According to Kelsey, if you have a “sedentary” job where you only get in 2,500 steps a day, adding a 30-minute walk before and after work will help you burn an additional 260 calories a day, which could help you lose 10 to 15 pounds in 6 months if paired with an 80/20 diet. “10 other hot tips for hitting those daily steps when working a 9-5,” she writes.

1. Turn Your Morning Routine into Movement

Per Kelsey, the first thing you should do is incorporate walking into your morning routine. “Instead of scrolling or lingering over coffee, use 10-15 minutes in the morning to pace around your home, stretch, or go for a quick walk. I wake up in the morning and go outside first thing!” she writes.

2. Take Active Commutes

Turn your commute into a workout, Kelsey encourages. “If possible, walk or bike to work. If you drive, park farther away or get off public transport a stop early to squeeze in extra steps,” she says.

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

3. Walk During Meetings

Try and get your steps in while you work by multitasking, Kelsey suggests. “Turn phone calls or virtual meetings into walking meetings. Pop in your headphones and take your call while pacing or walking outside,” she says.

4. Use the Stairs

Turn your office stairwell into a StairMaster, suggests the trainer. “Ditch the elevator! Take the stairs whenever you can to sneak in extra movement,” she writes.

5. Set Hourly Step Goals

Set hourly goals instead of a daily goal to get your body moving. “Set a timer to remind yourself to get up every hour. Walk around the office or do a quick lap at home if you’re working remotely,” says Kelsey.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Take Your Lunch Break Outside

Use your lunch break as an opportunity to get fresh air plus exercise. “Go for a brisk walk after eating. It’s a great way to recharge while adding steps to your day,” she says.

7. Use a Smaller Water Bottle

While most experts recommend using large water bottles, a smaller one may help you stay more active. “A smaller bottle means more trips to refill it. Plus, staying hydrated keeps your energy up!” she writes.

8. Walk During Breaks

If you take breaks throughout the work day, use them as an opportunity to take mini walks. “Instead of scrolling on your phone, take a 5-10 minute stroll during your morning or afternoon breaks,” Kelsey writes.

9. Make Errands Active

Multitasking during errands can help you get even more activity in. “Walk to grab coffee, pick up lunch, or drop off documents. Even small tasks can help you rack up steps,” suggests Kelsey.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

10. End Your Day with a Walk

Finally, use the end of the day as a time to reflect and get a workout in. “Wind down after work with a 20-30 minute evening walk. It’s a relaxing way to hit your step goals and clear your mind,” says Kelsey. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 15 Lbs by Doing These 4 Things

Molly Corcoran mollycorcoran.fit
Copyright mollycorcoran.fit/Instagram
Leah Groth
By Leah GrothFeb 10, 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.

Are you frustrated that the same weight loss tactics you used in her thirties are failing to work in your forties? It may be time to change your approach. Molly Corcoran is a weight loss warrior and coach who lost a total of 20 pounds after she turned 40. Now, she helps “35+ busy moms optimize their metabolism, build muscle, lose belly fat & find confidence again in peri/menopause,” she writes in her Instagram bio. In a new post, she reveals three core habits at the center of her weight loss. “I stopped eating clean, ditched the orange theory classes over 40,” she writes, revealing her secret.

High-Intensity Workouts Were Impacting Her Hormones

According to Molly, high-intensity cardio workouts that worked for her when she was younger were not helping her lose weight. “The truth is ladies, the constant cardio workouts Like orange theory did a number to my hormones in peri/menopause,” she writes.

Eating “Clean” Was Also Working Against Her

Another thing that stopped working? “Paired that with trying to eat ‘clean’ so I called it for most of my life. There is no such thing as clean eating and if you’re still trying to eat clean in your 40s+ that’s exactly why you can’t lose the weight,” she continued.

She Made Three Changes

“When it all changed for me was when I left the intense cardio/weight classes and finally got control of my eating habits. Here are the 3 things I focused on that drive results,” she says.

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

She Started Tracking Protein and Calories

“I started tracking my protein and calories in @myfitness pal to educate myself on portions and got good at consistently hitting 140-150g protein daily. Also, eating carbs at every meal and getting a calorie deficit goal that was manageable so I stay consistent,” she said.

She Swapped Group Fitness for Progressive Overload Strength Training

“I left group x classes for good and started to shift my focus to progressive overload strength training. 3-4 strength days a week tracking how much I lifted, set, and allowed rest between sets to push in my lifts,” she writes. “Wanna change your body, leave the random workouts with cardio mixed in because that’s not strength training.”

She Started Walking

And third, she started moving more in general. “I started to monitor my daily movement outside of my workouts, focused on hitting 10k steps, and still do to this day 5 years later,” she writes.

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

She Got Serious About Nutrition

She also worked on her nutrition. “Bonus: I got serious about educating myself on adding more to my plate by adding more fruits and veggies to my plate, pairing that with healthy fat, and protein was how I lost the most weight.”

You Need to “Unlearn Everything You Thought Would Work"

“If you finally want to see results in your 40s on up, you need to unlearn everything you thought would work. Have a plan for both nutrition and exercise. I can assure you that the results will come when you get serious about what you put in your mouth!” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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