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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.

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

One fat loss coach reveals signs your body might be sending you.

Leah Groth
By Leah GrothNov 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
Ann_B_Schulte2
Leah Groth
By Leah GrothNov 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
Nutrition & Diet

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

Your Body Is Storing Fat

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

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

Black woman eating olivesShutterstock

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

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

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

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

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

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

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

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

Weight Loss Differs in Your 40s and 50s

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

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

Your Body Needs More Food

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

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

Rethink Your Approach to Exercise

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

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

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

Don’t Avoid Carbs

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

Also, make sure to eat carbs. “If you really want to ramp up fat burn and get that metabolism firing, eat carbs. But choose the right ones and eat them strategically. It will give you energy, your body will love you, and you’ll feel like yourself again,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

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

Ann_B_Schulte2
Leah Groth
By Leah GrothNov 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

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

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

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

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

Your Body Is Storing Fat

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

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

Black woman eating olivesShutterstock

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

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

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

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

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

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

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

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

Weight Loss Differs in Your 40s and 50s

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

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

Your Body Needs More Food

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

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

Rethink Your Approach to Exercise

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

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

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

Don’t Avoid Carbs

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

Also, make sure to eat carbs. “If you really want to ramp up fat burn and get that metabolism firing, eat carbs. But choose the right ones and eat them strategically. It will give you energy, your body will love you, and you’ll feel like yourself again,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Who Lost 15 Pounds Reveals 3 Simple Fat Loss Truths

lois hughey coaching
Copyright lois.hughey.coaching/Instagram
Leah Groth
By Leah GrothJan 17, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

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

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

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

Are you overcomplicating weight loss, stunting your results? Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals that fat burning and muscle building don’t have to be complicated. “I wish more women over 50 understood that losing fat and building muscle is as simple as these 3 things,” she says. “There is a lot of noise around what to do and what not to do in mid-life, but these 3 simple things will make a huge difference,” she adds.

Spend Less Time Doing Cardio, and More Time Building Muscle

Her first truth is you need to spend less time doing cardio and more time building muscle. “You don’t have to stop doing cardio, but it’s not helping you build muscle… and neither is yoga or pilates. You have to lift some heavy things. Even if it scares you. The body you want has muscle on it,” she writes.

Building Muscle Will Help You Burn Fat While You Are Doing Nothing

“Perimenopause is a season of rapid muscle loss if you aren’t doing something to maintain and build it. Women with muscle live longer and reduce their risk of heart disease,” she continues. “I’ll say it again and again… muscle is metabolically active. If you want to burn fat lying on the couch, start building some muscle.”

Stop Under Eating

Next, stop under eating. “You can’t keep eating less and less. Your body is smart and will eventually just learn how to use less energy, which is going to make fat loss really hard. Eat enough food for YOUR body. This is going to be specific to YOU, so be careful about anyone who tells you that all women need to eat more than 2,000 calories,” she says.

Under Eating Will Not Serve Your Fat Loss Goals

“Most women in their 50s who have been dieting their whole lives are going to struggle with 2000 calories unless they are very active. But your maintenance calories are almost certainly higher than you think they are. Under eating is not serving your fat loss goals,” she continues.

Don’t Be Afraid of Carbs

Her third tip? Don’t be afraid of carbs.”Not all carbs are created equal, so be smart about the ones you choose. Whole food carbs have the benefit of fiber, which you definitely need, so look for whole grains, fruit, and both starchy and non-starchy veggies. If your goal is to calm cortisol, have more energy, and get your metabolism working the way you want it to, you need some carbs!” she writes. “Obviously not a comprehensive list, and a (strategic) calorie deficit is needed for fat loss.”

Extend Your Time Line

“The bonus piece is always to extend your time line,” she adds at the end of the post. “If you have been chronically dieting or moving your calories all over the place for decades, you need to be willing to give yourself at least a year of consistent action before you even consider a calorie deficit.” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

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.

Nutrition & Diet

Coach Reveals 5 Signs You Are Losing Weight

Coach Reveals 5 Signs You Are Losing Weight (Even If the Scale Isn't Budging)
Copyright coachshruti/Instagram
Leah Groth
By Leah GrothJan 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you feel like you are losing weight, but the scale refuses to budge? There are other signs to look out for that don't involve the numbers on the scale. Shruti Vekaria is a Certified weight loss and gut health coach and social media influencer who regularly shares weight loss tips and tricks. In a new post she reveals non-scale signs you are dropping weight. "5 signs you are losing weight, even if the scale doesn't show it yet," she writes across the Instagram video. In the post, she goes on to break down all the clues.

Progress Pictures Tell the Story

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

Clothes Fitting Better

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

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

Feeling More Energized and Less Sluggish

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

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

Improved Fitness Levels and Strength

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

Consistently Hitting Your Calorie and Protein Goals

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

Fitness & Workouts

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

Jeremy Ethier
jeremyethier/Instagram
Christopher Roback
By Christopher RobackNov 15, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

Looking in the mirror only to see stubborn fat that won't budge despite your best efforts? You're not alone. Research shows that most people fail in their fat loss attempts not because of lack of effort but due to misunderstanding how fat loss actually works. Understanding the science of fat loss can mean the difference between frustration and success. Jeremy Ethier, a NASM-certified trainer, FMS specialist, and Kinesiology graduate from Vancouver, brings you research-backed solutions that actually work. Read on to discover the four crucial fat-loss secrets that will finally help you break through your plateaus and achieve lasting results – backed by both science and success stories from thousands of transformations.

Understand Your Body's Fat-Burning Biology

"Not all body fat is created equally," explains Jeremy in his post. He points out that our fat cells have two types of receptors: alpha (which stores fat) and beta (which burns fat). For men, the highest concentration of stubborn "alpha" receptors is in the belly and love handles, while women typically face this challenge around the hips and waist. This biological setup explains why these areas are often the last to respond to diet efforts.

One of Jeremy's clients shares a common frustration: "The belly fat a lot of times is the last thing to go... I was seeing myself gradually lose fat in certain areas, and I still saw my belly." This reality check helps explain why quick-fix promises often lead to disappointment.

The Truth About Targeted Fat Loss

Jeremy cites a revealing 2011 study showing that even six weeks of daily ab training had zero effect on reducing belly fat in overweight participants. "Despite all the popular theories," Jeremy notes, "avoiding carbs after 6 PM, fasted morning cardio, special diets, and high-intensity workouts won't specifically target stubborn fat areas." The key lies in overall fat loss, not targeted exercises.

Focus on Body Composition, Not Just Weight

"Although most people say they want to lose weight, what they actually mean is they want to lose fat," Jeremy clarifies. He warns against the common mistake of extreme calorie restriction and excessive cardio: "The very low calorie, high cardio approach is going to help you lose weight quickly, but most of the weight you do lose is going to be muscle rather than fat."

The Power of Patience and Consistency

Success stories from Jeremy's program prove patience pays off. As program member Archie reveals: "It was like eight months of time just going and going... even four months in where I was like, 'dang it, bro, what the heck is going on?' Trust the process and just stay consistent and you will see those results."

Master Your Progress Tracking

"Your weight will vary up to about five pounds day to day," Jeremy explains. The solution? Weigh yourself daily, first thing in the morning, after using the bathroom but before eating or drinking.

One of Jeremy's successful clients shares: "The good thing for me was measuring other things like my strength. I may be plateauing with my weight loss... but my strength has actually gotten quite a bit better."

Optimize Your Protein Strategy

Recent research supports the importance of protein during fat loss. A study referenced by Jeremy showed that participants who increased their protein intake to 1.1 grams per pound of body weight gained muscle while losing fat, even with higher total calories. Meanwhile, those who decreased protein intake saw no fat loss despite eating fewer calories.

The Science Behind Safe Fat Loss

Jeremy's approach aligns with expert consensus. WebMD highlights that gradual weight loss is more sustainable: "If you shed pounds too fast, you'll lose muscle, bone, and water instead of fat." They recommend losing 1-2 pounds per week - exactly what Jeremy advocates in his approach.

Understanding Your Metabolism

"Your metabolism -- how well your body turns calories into fuel -- matters," WebMD explains. "If you cut too many calories, you not only skimp on nutrients, you slow down your metabolism, making weight loss even harder in the long run." This validates Jeremy's emphasis on sustainable approaches over crash diets.

The Role of Nutrition

WebMD reinforces the importance of smart food choices:

  • Lean protein sources
  • Good fats from fish, nuts, seeds, and olive oil
  • Fiber from vegetables, whole grains, and fruits
  • Limited added sugars and processed carbs.

Sleep and Recovery

According to WebMD research, poor sleep can significantly impact weight loss efforts, leading to increased snacking on high-fat and high-carb foods. This biological response explains why tracking multiple markers of progress, including energy levels and daily habits, is crucial for success.

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

Your Success Blueprint

Jeremy recommends tracking:

  • Regular progress photos
  • Strength improvements
  • Waist measurements
  • Energy levels
  • Daily habits.

"If your waist size is decreasing, you're feeling more energized, and you're making positive changes with your habits," Jeremy concludes, "then trust that you're moving in the right direction regardless of what that number on the scale tells you." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

She Dropped 40 Lbs When She Stopped Making These 5 Mistakes

Stella Q Rivers stellaqrivers
copyright stellaqrivers/Instagram
Leah Groth
By Leah GrothJan 26, 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 lose weight but not achieving the desired results? Stella Q Rivers is a weight loss coach who is “helping driven women drop 10-30+ lbs, master food, & finally feel in control,” she writes in her Instagram bio. She lost 40 pounds and has managed to keep it off for a decade. “I went from 165lbs to 115lbs & kept it off for 10 years. My biggest REGRET? Making these 5 mistakes,” she writes in an Instagram post.

Mistake 1: Kept on Trying to Diet

Her first mistake? “I Kept on trying to diet,” she reveals. “The more I dieted, the bigger the tire around my waist got & the scale crept up that I avoided getting on it. The #1 predictor of weight GAIN is dieting.”

Mistake 2: Believed the “Fat and Funny Friend” Story

Her second mistake? “Believed my ‘I’m the fat & funny friend’ story,” she reveals. “You are who you say you are. If you’re playing the role of the fat friend, you are her. What role do you play in your family (the ‘ugly duckling’) & friend circles and HOW much weight are you keeping on your body right now because of it?” she writes.

Mistake 3: Believed “Progressionals” Over Her Body

Her third mistake? She believed “professionals” over her body. “Between dieticians, nutritionists, coaches, hypnotherapists, Jenny Craig consultants, you name it. I did it & trusted them,” she explains. “When you trust OTHER people more than yourself, you will fight your weight because you won’t *trust* yourself. Yes, get informed BUT take what you need & leave the rest.”

Mistake 4: Gave Into Every Craving in the “Name of Not Binging”

Some people will tell you to lean into cravings so you don’t overindulge. But she disagrees. Giving into every craving in the “name of not binging” was her fourth mistake. “Because of dieting, I became a binge eater. Through healing that phase of my life I was told ‘honor your craving or else you’ll binge.’ Again, listening to professionals, FEARING food & my body and gaining more weight. It didn’t feel good. When you give into every craving, you will have a weight problem & food will have the power over you.”

Mistake 5: Worked Out Too Much

Her fifth and final mistake was working out too much. “Running 7+miles a day for a thigh gap, doing HIIT workouts 6 days a week= working out like an a**hole. This contributed to the binging & feeling out of control with food, skyrocketed weight gain & avoiding the scale,” she says. “I love running & love a good HIIT session every now & then but I love listening to my body more. Result? 40+lbs down. Your relationship to yourself is the pathway to your weight loss.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Lose 20 Pounds in 4 Months With These 4 Hacks

Miranda Forrest corporatestronggirl
Copyright corporatestronggirl/Instagram
Leah Groth
By Leah GrothJan 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.

Are you struggling to blast your belly fat? One expert claims to know the secret to getting rid of it. Miranda Forrest is a fitness coach for corporate women. “I help corporate women own their fitness journey w/o sacrificing their career, wine nights, or fav foods,” she writes in her Instagram bio. In a new social media post, she reveals her tactics for getting rid of a flabby midsection as soon as possible. “If I were to wake up tomorrow and gain 20 pounds of belly fat…here’s what I would do to lose it in 4 months as a busy corporate girl,” she writes.

You Don’t Have to Go to Extremes

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

You don’t have to go to extremes to blast belly fat. “It can seem super confusing and frustrating trying to lose weight, but it doesn’t have to be. 5 years ago I would have tried low carb, HIIT classes, running, and maybe it would have worked for a bit, but the progress always stopped,” Miranda writes.

These Science-Backed Methods Will Keep Your Body From “Adapting to the Stimulus”

overweight woman on scale at homeShutterstock

“My body was adapting to the stimulus I was giving it. Here’s how to avoid that adaptation and how I would lose those 20lbs after learning the science behind losing body fat and toning,” she continues.

Lift Weights

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Lifting weights is the first thing you need to do. “Start resistance training,” she recommends. “None of this light weight lifting, though. Heavy weights with continued reps and weight increases to avoid adaptation.”

Track Macros

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You also need to stay accountable when it comes to your diet. “Start tracking macros,” she says. “Ensure you’re eating the right foods to lose body fat and maintain lean muscle.”

Start a Calorie Deficit

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To lose weight you need to be in a calorie deficit. “Start a calorie deficit - I’d make sure I’m in a calorie deficit of 500+ calories per day to lose around 1lb per week,” she writes.

Do Low Intensity Cardio

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And, do some cardio. “Start low intensity cardio - I’d increase my steps and add in low intensity cardio to help ensure I was in a calorie deficit for the day,” she says.

She Eats 2300 Calories Per Day

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In another post she reveals details about her own routine. “Instead of avoiding carbs, cake and running for hours and hours each week, here’s exactly what I’m doing to maintain 19% body fat and stay lean this winter,” she said. “I eat 2300 calories daily, 150g protein, 255g carbs, 80g fats. I never skip my bagel in the morning and ensure I can have a sweet treat before bed.”

She Walks and Lifts Weights

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She also makes sure to get her steps in. “I aim for 10k daily steps to ensure I’m getting activity in (my desk treadmill is the only way I make this possible),” she writes. “I lift 3 times per week (non of those “strength training” classes bc that’s a waste of time imo) and get 1-2 days of 30-45 min of cardio for heart health.”

She Meditates and Journals

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She also gets her zen on. “I take the first 30 minutes of my day to meditate, journal and stay off my phone (way more important than you’d think for the mental),” she says.

She Gets Rest and Takes Time for Self-Care

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And, she allows her body the chance to regenerate. “I start my bedtime routine around 7:30pm so I can be in bed reading by 8pm and lights out at 9pm,” she says. “I also make time for self care and socialization — we NEED to spend time with the girls in order to be our best selves.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

10 "Normal" Habits That Are Keeping You Overweight

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Leah Groth
By Leah GrothJan 25, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Diarmid Murphy is an online fitness coach and trainer who helps his clients lose weight and build muscle to achieve their best bodies. In a new social media post, he reveals some habits that could prevent you from losing weight. “10 ‘normal’ behaviors causing you to stay overweight,” he writes. “Why you can’t lose weight,” he continues. “I see this all the time. You could be training hard or watching what you eat…But you’re also doing these things 🫠And that’s why you can’t make any progress!”

Cheating on the Weekends

Do you eat healthy during the week but cheat on the weekends? “Relying on weekends as a free-for-all,” is the first habit that could be keeping you overweight. “Undoing your week’s hard work with overeating or bingeing on junk,” he says.

Mindless Snacking

That handful of chips or nuts may seem harmless, but it could derail your diet. “Mindless snacking,” is the second habit on Murphy’s list. “Grabbing handfuls of food without realizing how much it adds up,” is a big mistake.

Drinking Your Calories

Don’t be tempted by that delicious Starbucks drink or flavored martini. “Drinking calories,” is a common faux pas. “Overindulging in sugary coffees, sodas, or alcohol without tracking them,” will prevent you from losing weight.

Skipping Meals

You might think that nixing breakfast or lunch will keep you from consuming as much, but this isn’t always true. In fact. skipping meals to “save calories,” could be causing you to hold onto weight. “Leading to overeating later out of hunger and poor planning,” he says.

Underestimating Portion Sizes

“Underestimating portion sizes,” is another mistake he sees his clients making. This includes “Serving more than you think, even with ‘healthy’ foods,” he says.

Using Food as a Reward

Are you setting goals and have a reward system for motivation? “Using food as a reward,” is not a good idea, he says. “Treating yourself with high-calorie foods for every small achievement,” might have you eating more.

Overestimating Exercise Burns

“Overestimating exercise burns,” is mistake seven. “Thinking one workout ‘earns’ you a massive calorie surplus,” he explains.

Always Finishing Your Plate

Don’t listen to the words of your mother. “Always finishing your plate,” isn’t going to do you any weight loss favors. “Eating out of habit, not hunger, because you ‘don’t want to waste food,’” will prevent you from achieving your goals, he says.

Late Night Eating

It can be tempting but stay out of the kitchen at night. “Late-night eating,” is a common culprit that will keep you heavy. “Mindlessly grazing in the evening while watching TV or scrolling online,” he says.

Avoiding Accountability

And finally, the last mistake is avoiding accountability. “Not tracking food, avoiding scales, or dismissing progress checks,” he explains. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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