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

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

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

Fat Loss Expert Reveals the 4 Mistakes Keeping You Fat

Lose weight fast with these tips.

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.
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Cherisse Kozloski cherisse_rykercoaching
4 Common Protein Mistakes Preventing You From Losing Weight
Copyright cherisse_rykercoaching/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.
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Nutrition & Diet

Do you feel like you are eating healthy but can’t seem to get rid of fat? One expert maintains that you could be making a common mistake with sugar. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new Instagram post, she discusses some of the faux pas she made that got in the way of her own fat loss. “I was holding on to most of my fat in my tummy and hips until I stopped making these 4 mistakes with sugar,” she writes.

Spot Reducing Is a Myth

Before she gets into the tips, she issues a reminder. “1st remember spot reducing is a MYTH. You will lose fat from all over when you’re in a fat loss phase,” she says.

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

Drinking Your Sugar

Drinking your sugar is the first mistake. “Sugary drinks like soda, juice, and lots of Starbucks drinks flood your body with sugar, spiking your blood sugar and as a result the excess calories are stored as fat,” she says. What should you do instead? “Switch to unsweetened options like sparkling water, black coffee, or herbal teas. If you want flavor, add lemon, mint, or a splash of almond milk to keep it low-sugar,” she says.

Relying on Low-Fat Snacks

Mistake two? Relying on ‘low-fat’ snacks. “Many ‘low-fat’ or ‘diet’ products replace fat with sugar to keep them tasty. This sneaky sugar can get stored as fat,” she says. “Ditch processed snacks and choose whole foods like nuts, seeds, or fresh fruits. These keep you fuller longer without the sugar spikes.”

Overconsuming “Healthy” Sweeteners

Her next mistake is overeating ‘healthy’ sweeteners like honey or agave. “Just because it’s ‘natural’ doesn’t mean it’s calorie-free. Honey, agave, and maple syrup can still lead to fat storage if you overuse them,” she says. “Treat natural sweeteners like sugar—use them sparingly. Limit to 1-2 teaspoons per day if fat loss is your goal or try zero calorie versions like monk fruit or stevia.”

Skipping Protein and Fiber

Her final mistake? Skipping protein and fiber when eating sugary treats. “Sugar without protein or fiber causes your blood sugar to spike and crash, making you crave more sweets later. It’s a cycle that’s hard to break!” she says. “When you want a treat, pair it with protein (like a boiled egg or chicken ) or fiber (like veggies or chia seeds). This slows sugar absorption and keeps you feeling fuller longer.”

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

Do Your Research

The bottom line? “The key to getting control of your sugar is knowing where it’s hiding. Once you are more away you can be in control of your choices,” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutrition & Diet

Fat Loss Expert Reveals the 4 Mistakes Keeping You Fat

Cherisse Kozloski cherisse_rykercoaching
4 Common Protein Mistakes Preventing You From Losing Weight
Copyright cherisse_rykercoaching/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.

Do you feel like you are eating healthy but can’t seem to get rid of fat? One expert maintains that you could be making a common mistake with sugar. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new Instagram post, she discusses some of the faux pas she made that got in the way of her own fat loss. “I was holding on to most of my fat in my tummy and hips until I stopped making these 4 mistakes with sugar,” she writes.

Spot Reducing Is a Myth

Before she gets into the tips, she issues a reminder. “1st remember spot reducing is a MYTH. You will lose fat from all over when you’re in a fat loss phase,” she says.

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

Drinking Your Sugar

Drinking your sugar is the first mistake. “Sugary drinks like soda, juice, and lots of Starbucks drinks flood your body with sugar, spiking your blood sugar and as a result the excess calories are stored as fat,” she says. What should you do instead? “Switch to unsweetened options like sparkling water, black coffee, or herbal teas. If you want flavor, add lemon, mint, or a splash of almond milk to keep it low-sugar,” she says.

Relying on Low-Fat Snacks

Mistake two? Relying on ‘low-fat’ snacks. “Many ‘low-fat’ or ‘diet’ products replace fat with sugar to keep them tasty. This sneaky sugar can get stored as fat,” she says. “Ditch processed snacks and choose whole foods like nuts, seeds, or fresh fruits. These keep you fuller longer without the sugar spikes.”

Overconsuming “Healthy” Sweeteners

Her next mistake is overeating ‘healthy’ sweeteners like honey or agave. “Just because it’s ‘natural’ doesn’t mean it’s calorie-free. Honey, agave, and maple syrup can still lead to fat storage if you overuse them,” she says. “Treat natural sweeteners like sugar—use them sparingly. Limit to 1-2 teaspoons per day if fat loss is your goal or try zero calorie versions like monk fruit or stevia.”

Skipping Protein and Fiber

Her final mistake? Skipping protein and fiber when eating sugary treats. “Sugar without protein or fiber causes your blood sugar to spike and crash, making you crave more sweets later. It’s a cycle that’s hard to break!” she says. “When you want a treat, pair it with protein (like a boiled egg or chicken ) or fiber (like veggies or chia seeds). This slows sugar absorption and keeps you feeling fuller longer.”

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

Do Your Research

The bottom line? “The key to getting control of your sugar is knowing where it’s hiding. Once you are more away you can be in control of your choices,” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Protein Mistakes Preventing Fat Loss

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackMar 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
✓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 these common protein mistakes? Fix them now for better results. You've done your research. You're eating more protein to support your weight loss journey. But despite your efforts, the scale isn't budging as much as you'd hoped. What gives? Meet Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience helping people transform their bodies. "I've seen countless clients make the same protein mistakes that sabotage their fat loss results," Michelle explains. Discover these common pitfalls and learn how to avoid them to finally achieve the results you deserve.

1. Overlooking Total Calorie Intake

When people start tracking macros, they often become laser-focused on protein intake while neglecting their overall calories. "As important as protein is, if you're consistently eating in a calorie surplus, even just a few days per week, you'll still store body fat and see limited fat loss results," Michelle warns in her post.

The Fix: Prioritize protein but track your total calorie intake as well. Even "healthy" protein shakes with multiple ingredients like fruits, seeds, yogurt, and milk can quickly become 500-calorie bombs that derail your deficit.

2. Relying Too Heavily on Supplements

It's easy to reach for protein powders and bars when you're busy, but this approach has drawbacks. "Many people overuse supplements to hit their daily protein goal without focusing on whole foods that provide additional nutrients and greater satiety," Michelle points out.

The Fix: Limit yourself to 1-2 scoops of protein powder or supplements daily, getting the rest from whole food sources like chicken, fish, tofu, salmon, and Greek yogurt. "Meal prep is your best friend here," Michelle suggests. "I cook protein in batches at the beginning of the week so it's ready to add to quick meals instead of reaching for another shake."

3. Ignoring Protein Timing

Trying to consume all your protein in just one or two meals is a common mistake. "I often see people eat minimal protein at breakfast and lunch, then realize they need to consume 90 grams at dinner to meet their daily goal—which usually results in failure," Michelle says.

The Fix: Spread your protein intake throughout the day. For example, if your daily goal is 120 grams, aim for 30 grams at each main meal and divide the rest between snacks. This approach supports muscle protein synthesis, keeps you feeling full, and reduces cravings between meals.

4. Neglecting Variety in Protein Sources

Relying on just chicken, eggs, and protein powder creates two problems: nutrient imbalances and boredom. "It's going to feel more like a diet, and you're going to fall off track because it's not realistic long-term," Michelle explains.

The Fix: Rotate between different protein sources including lean ground beef, turkey, chicken, fish, and plant-based options like lentils and edamame. Don't hesitate to combine protein sources in a single meal—add beans to your chicken salad or edamame to your stir-fry to boost the protein content while adding fiber and nutrients.

5. Not Balancing All Macros

Focusing exclusively on protein while neglecting carbs and fats leads to low energy, poor recovery, and fewer nutrients overall. "If you're strictly focused on protein, you're often missing fruits, vegetables, and whole grains, which affects your digestion and satiety," Michelle cautions.

The Fix: Calculate appropriate amounts of all three macronutrients based on your goals. Pair your protein with quinoa, whole grains, fruits, vegetables, and healthy fats like avocado. "This balanced approach will improve your energy levels, workout performance, recovery, and digestion," Michelle recommends.

Implement these fixes to your high-protein diet, and you'll be well on your way to breaking through plateaus and achieving the fat loss results you've been working toward.

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5 Protein Mistakes Preventing Fat Loss According to Fitness Expert

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackMar 09, 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

Are you making these common protein mistakes? Fix them now for better results. You've done your research. You're eating more protein to support your weight loss journey. But despite your efforts, the scale isn't budging as much as you'd hoped. What gives? Meet Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience helping people transform their bodies. "I've seen countless clients make the same protein mistakes that sabotage their fat loss results," Michelle explains. Discover these common pitfalls and learn how to avoid them to finally achieve the results you deserve.

1. Overlooking Total Calorie Intake

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

When people start tracking macros, they often become laser-focused on protein intake while neglecting their overall calories. "As important as protein is, if you're consistently eating in a calorie surplus, even just a few days per week, you'll still store body fat and see limited fat loss results," Michelle warns in her post.

The Fix: Prioritize protein but track your total calorie intake as well. Even "healthy" protein shakes with multiple ingredients like fruits, seeds, yogurt, and milk can quickly become 500-calorie bombs that derail your deficit.

2. Relying Too Heavily on Supplements

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

It's easy to reach for protein powders and bars when you're busy, but this approach has drawbacks. "Many people overuse supplements to hit their daily protein goal without focusing on whole foods that provide additional nutrients and greater satiety," Michelle points out.

The Fix: Limit yourself to 1-2 scoops of protein powder or supplements daily, getting the rest from whole food sources like chicken, fish, tofu, salmon, and Greek yogurt. "Meal prep is your best friend here," Michelle suggests. "I cook protein in batches at the beginning of the week so it's ready to add to quick meals instead of reaching for another shake."

3. Ignoring Protein Timing

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

Trying to consume all your protein in just one or two meals is a common mistake. "I often see people eat minimal protein at breakfast and lunch, then realize they need to consume 90 grams at dinner to meet their daily goal—which usually results in failure," Michelle says.

The Fix: Spread your protein intake throughout the day. For example, if your daily goal is 120 grams, aim for 30 grams at each main meal and divide the rest between snacks. This approach supports muscle protein synthesis, keeps you feeling full, and reduces cravings between meals.

4. Neglecting Variety in Protein Sources

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

Relying on just chicken, eggs, and protein powder creates two problems: nutrient imbalances and boredom. "It's going to feel more like a diet, and you're going to fall off track because it's not realistic long-term," Michelle explains.

The Fix: Rotate between different protein sources including lean ground beef, turkey, chicken, fish, and plant-based options like lentils and edamame. Don't hesitate to combine protein sources in a single meal—add beans to your chicken salad or edamame to your stir-fry to boost the protein content while adding fiber and nutrients.

5. Not Balancing All Macros

Copyright Michelle Roots/YouTube

Focusing exclusively on protein while neglecting carbs and fats leads to low energy, poor recovery, and fewer nutrients overall. "If you're strictly focused on protein, you're often missing fruits, vegetables, and whole grains, which affects your digestion and satiety," Michelle cautions.

The Fix: Calculate appropriate amounts of all three macronutrients based on your goals. Pair your protein with quinoa, whole grains, fruits, vegetables, and healthy fats like avocado. "This balanced approach will improve your energy levels, workout performance, recovery, and digestion," Michelle recommends.

Implement these fixes to your high-protein diet, and you'll be well on your way to breaking through plateaus and achieving the fat loss results you've been working toward.

Fitness & Workouts

3 Walking Mistakes That Are Stopping You From Burning Fat

Autumn Bates
I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
Copyright autumnelle_nutrition/Instagram
Christopher Roback
By Christopher RobackMar 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
✓Evidence-Based

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

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

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

We've all been there – faithfully hitting our daily walks but not seeing the fat loss results we expected. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, walking is one of the most powerful tools for fat burning – when done correctly. With over 600,000 YouTube subscribers turning to her for evidence-based wellness advice, Autumn frequently identifies common walking mistakes that prevent her clients from achieving their fat loss goals. Read on to discover how small adjustments to your walking routine could reignite your fat-burning potential and help you start seeing results again.

Mistake 1: Not Walking Enough

The first mistake is straightforward – you simply aren't walking enough, says Autumn. While step counters and Fitbits can expose you to EMF, they're useful tools for establishing your baseline activity level.

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

Know Your Baseline

"Very minimum I recommend getting in 10,000 steps a day," Autumn advises. If you're currently only walking 1,000-2,000 steps daily, don't try to jump immediately to 10,000. Instead, Autumn suggests incrementally increasing your steps – perhaps starting with a 2,000-step goal and adding 500-2,000 more steps each week.

Challenge Yourself Weekly

For those already hitting 8,000-10,000 steps, Autumn encourages pushing toward 15,000 steps. "With walking, the more the better," she explains, noting that most people tend to walk less than they should rather than more. Unlike running, which can elevate cortisol levels when overdone, you generally can't walk too much.

Mistake 2: Not Spreading Your Steps Throughout the Day

Even if you're achieving your step goal, Autumn points out that getting all your walking done in a single session while remaining sedentary the rest of the day is counterproductive.

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

The Sitting-Inflammation Connection

"The longer you sit, the more inflammation you're going to have," Autumn warns. "And as we know, inflammation is really tied with weight gain or at least inability to lose weight."

Mini Walking Breaks

The solution is simple: break up your walking into smaller sessions scattered throughout the day. Autumn recommends five or ten-minute walks as breaks during your workday. This approach helps combat the inflammatory effects of prolonged sitting that can sabotage your fat-burning efforts.

Mistake 3: Only Walking on a Treadmill

While treadmill walking is better than no walking at all, Autumn emphasizes that outdoor walking offers unique benefits you can't get indoors.

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

The Power of Negative Ions

"If you are capable and if the weather allows for it to go walk outside, especially if you live by a park or some type of outside natural environment, then this will actually expose you to something called negative ions," Autumn explains.

Cortisol Reduction

These negative ions have been shown to reduce serum cortisol levels – the stress hormone associated with weight gain, particularly around the belly. Autumn notes that studies show you need at least 15 minutes of outdoor exposure to receive these benefits.

Making Walking Work For You

By incorporating these adjustments into your walking routine, you'll be better positioned to break through plateaus and continue making progress toward your fat-burning goals. As Autumn frequently reminds her clients, walking isn't just about getting steps in – it's about how you integrate this powerful tool into your lifestyle for maximum fat-burning benefits.

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

Start Where You Are

Remember that any improvement to your current walking routine is progress. Autumn recommends focusing on consistency first, then gradually implementing these changes for sustainable fat loss results.

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Coach Reveals 5 Nutrition Mistakes You Are Making Messing with Your Weight Loss

Randy Kotey flattummycoach
Copyright flattummycoach/Instagram
Leah Groth
By Leah GrothMar 11, 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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Are you trying to lose weight and tackling nutrition, but nothing works? You might be making a common mistake. Randy Kotey, aka “The Flat Tummy Coach,” is a weight loss and fitness coach who helps his clients “lose weight and reduce bloat,” per his social media bio. In a new social media post, he gets honest about what it takes to get in shape, especially with nutrition. “Here are five common mistakes women often make when trying to lose belly fat,” he says.

Skipping Meals

Randy Kotey flattummycoach

Copyright flattummycoach/Instagram

You might think that skipping a meal helps you eat less throughout the day and will lead to weight loss. However, according to Kotey, this isn’t the case. In fact, it can make you put on weight instead. “Skipping meals, especially breakfast, can slow down metabolism and lead to overeating later in the day, making it harder to lose belly fat,” he writes.

Relying on Low-Fat or Diet Foods

Randy Kotey flattummycoach

Copyright flattummycoach/Instagram

You are wrong if you are walking around the grocery store believing that low-fat and diet foods are the right option for weight loss. “Many low-fat or diet-labeled foods are high in sugar or artificial ingredients, which can contribute to belly fat. It’s better to focus on whole, nutrient-dense foods,” he says.

Not Eating Enough Protein

Randy Kotey flattummycoach

Copyright flattummycoach/Instagram

One major mistake women make is not eating enough protein, per Kotey. “Protein is essential for maintaining muscle mass and boosting metabolism. Not getting enough can make it harder to lose belly fat and maintain weight loss,” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Overeating Healthy Fats

Randy Kotey flattummycoach

Copyright flattummycoach/Instagram

Healthy fats can help your body burn fat. But eating too much of them will have the opposite effect. “While healthy fats like avocados, nuts, and olive oil are good for you, they are also calorie-dense. Overeating them can lead to an excess calorie intake, hindering belly fat loss,” Kotey explains.

Drinking High-Calorie Beverages

Randy Kotey flattummycoach

Copyright flattummycoach/Instagram

Don’t drink your calories, even if they offer some health benefits. “Consuming sugary drinks, including fruit juices, smoothies, and certain ‘health’ drinks, can add a lot of hidden calories. These beverages can spike blood sugar levels, leading to increased belly fat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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>
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✓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.

Nutrition & Diet

Mom Dropped 100 Lbs With These Simple Meals

Mayra_Wendolyne_LowCarbLove35
Mom Lost 135 Pounds After Fixing These 6 Mistakes She Made Every Day
Copyright Low Carb Love/YouTube
Christopher Roback
By Christopher RobackMar 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
✓Evidence-Based

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Staying consistent with healthy eating can feel impossible when you're juggling family responsibilities and work deadlines. For Myra from Low Carb Love, finding a sustainable approach to nutrition changed everything. After losing over 100 pounds through low-carb eating, she's maintained her results by focusing on satisfying, nutrient-dense meals that don't leave her feeling deprived.

The Reality of Maintaining a Major Weight Loss

Myra is refreshingly honest about the challenges of maintaining significant weight loss. "A lot of times we think with getting back on track or a weight loss journey that you are always having to see progress or else you're failing. And it's definitely not the case," Myra says. This realistic approach has helped her maintain her weight loss for years.

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Morning Routine: Starting Strong with Protein

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Myra begins each day with a protein-focused breakfast. "I personally like to start my day with a smoothie or bone broth, something that has protein in it just because it kind of gets me started on the right foot," Myra explains.

Her current favorite is a pumpkin spice protein smoothie made with dairy-free condensed milk, pure pumpkin puree, pumpkin pie spice, protein powder sweetened with monk fruit, and ice. "I like my smoothies to be nice and thick and kind of icy where they taste like a frappe, like a dessert," Myra shares.

Daily Supplements: Research-Based Support

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"If you follow me on Instagram or you've been following me for a while, you know that I'm like a supplement person, but to my defense, I do my research," Myra explains. Her multivitamin contains nine essential nutrients in just two pills, making it convenient for her busy lifestyle.

Personalized Nutrition: Listening to Her Body

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Myra has adapted her diet based on her body's needs. "I try to keep all my food gluten-free since gluten really messes with my stomach. It's been one of those things where I've had to eliminate like dairy and gluten," Myra explains. This personalized approach demonstrates how she's learned to work with her body rather than against it.

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Midday Meal: Veggie-Rich Stir Fry

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For lunch, Myra prepares a colorful stir fry loaded with vegetables and protein. "With veggies, you get the fiber. They look beautiful, they keep you nice and full," Myra says. "I feel it adds the bulk to your meals, because if you have just a piece of salmon, your protein and healthy fats are usually going to be a smaller portion, but the veggies is where you could really add that bulkiness to your meals."

She incorporates a variety of vegetables including zucchini, peppers, mushrooms, and cabbage. "Carrots are a little higher in carbs, but again, we're talking like the amount of carbs to the nutrients of the veggie. I feel like it overcompensates for it," Myra explains.

Low-Carb Noodle Solution

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Myra incorporates Shirataki noodles into her meals. "I know everyone has like their either love or hate relationship with them. I'm going to be honest, I used to not be a fan of Shirataki noodles, but over time they've just really grown on me," Myra shares. "I washed them because I know they smell kind of funky. But if you wash them really, really well, you're golden."

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Flavoring Without Compromise

"I love my food to be nice and seasoned. I need that flavor or else I don't want it," she explains, using gluten-free tamari, coconut aminos, rice vinegar, sesame oil, and various spices to create satisfying Asian-inspired dishes. "I ended up topping it with some green onion, a little bit of cilantro, some sesame seeds."

Preparation: The Key to Consistency

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"It looks beautiful. It's going to be nice and filling and it's great for lunch, for dinner, leftovers. If you do meal prep, you know you're going to eat healthy. You know you're going to stay on track," she explains. By preparing satisfying meals in advance, she avoids the temptation of less nutritious convenience foods.

Exercise: Beyond Physical Changes

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"This is like the first time in over two years that I've actually focused on working out," she shares. "I've been super consistent with the workouts."

Myra addresses common misconceptions: "I've always grown up thinking like, no, I don't want to lift weights because I don't want to get bulky or I don't want to get buff, but it doesn't work like that. I've asked my trainer and she's like, 'Myra, in order for you to bulk up or get buff, you need to lift heavy.'"

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Mental Health Benefits

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"It makes me feel better about my overall energy. I don't even need coffee in the mornings," she shares. "I feel happier. When I'm leaving the gym, I just feel like overall my mood feels better. Working out is the most underused antidepressant."

Navigating Real-Life Challenges

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"On the weeks when the team is here, it's really hard because we're snacking and we're cooking and we're making a bunch of delicious foods. And so I eat a lot more than on my weeks where everyone's working remote," she shares honestly.

"I just want you guys to know that if you are on a weight loss journey, you're not always going to see progress every single day or every single week. Sometimes you're going to have weeks where the scale doesn't move. Your measurements don't move. Everything just kind of stays the same."

Measuring Success Beyond the Scale

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"I don't really weigh myself just because it is a little triggering for me. But I can just tell in the way I look like my clothes, my jeans, everything," she explains.

"There's so many things that play into that role. Remember we're also women. We have our menstrual cycle, and that plays a huge part in the fluctuation of your weight and how you're looking and how you're feeling and your cravings throughout the month."

By focusing on nutrient-dense foods, finding exercise she enjoys, and maintaining a realistic mindset, Myra has created a sustainable approach that has allowed her to maintain her impressive weight loss long-term.

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