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.

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

Stop making these common fat loss mistakes and start seeing real results.

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
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
Fitness & Workouts

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.

fat losssustainable weight loss

More For You

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.

Nutrition & Diet

5 Mistakes Will Prevent You From Losing Body Fat

Helen Laverick helen_laverick_pt_
Copyright helen_laverick_pt_/Instagram
Leah Groth
By Leah GrothFeb 18, 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 making mistakes that are preventing weight loss progress? Helen Laverick is an online coach who helps her clients achieve their best bodies without “cutting out the food you love.” In a new social media post, she reveals some fat-burning faux pas she made in the past. “I would never repeat these 5 mistakes if my goal was to lose body fat and tone up,” she writes in the post.

She Wasted Time and Energy on Mistakes

I’ve been there...wasting time and energy on mistakes that only set me back on my fat loss journey,” she writes. Today, I’m done repeating those errors, and I’m determined never to make them again.

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

Here Is What She Has Learned

“I know some of you are still caught up in the same traps, so let’s break down what I’ve learned and make real progress together,” she continued. “I would NEVER repeat these 5 mistakes again if I want to lose body fat. I’ve learned the hard way, and here’s what I’m leaving behind.”

Cutting Calories Too Low

The first mistake is cutting calories too low. “I used to think dropping below 1,200–1,500 kcals was the key to fat loss and toning. Jumping straight into a deep cut isn’t sustainable and only sabotages your progress,” she said.

Relying on Cardio as a Magic Fix

Another mistake? Relying on cardio as a magic fix. “I thought endless cardio was the answer to fast results. The truth is, while cardio has its place, it’s the weights that truly transform your body. Resistance training builds lean muscle and revs up your metabolism,” she writes.

Eliminating Entire Food Groups:

Next, she doesn’t recommend eliminating entire food groups. “Labeling foods as ‘good’ or ‘bad’ and cutting out entire food groups led me straight to bingeing. Balance and moderation are the real keys to lasting change gal,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Training 7 Days a Week

Training every single day is a mistake not to make. “Overtraining isn’t a badge of honor. Rest and recovery are just as important as the workout itself. Your body needs time to rebuild and grow stronger!” she writes.

Treating Carbs as the Enemy

The final mistake? Training every day. “I used to avoid carbs like they were the devil. Now I know that if I want to get toned, I need them as fuel. Carbs are essential for energy and should be part of a balanced diet!” she says.

She Has “Reshaped” Her Approach to Fitness and Nutrition

Her bottom line message? “These lessons have reshaped my approach to fitness and nutrition. Progress isn’t about quick fixes gals it’s about sustainable, balanced habits that support long-term goals. FACTS!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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
✓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.

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
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 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.

Fitness & Workouts

Coach Lost 10x More Weight With These 5 Tips

Trainer Reveals 5 Changes That Make Weight Loss Progress 10x Faster
Copyright themomwithabs/Instagram
Leah Groth
By Leah GrothJan 13, 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.

Does your weight loss and transformation seem to be taking longer than it should? You could be making a few mistakes, according to one expert. Persis Kapadia is a fitness trainer and online coach who trains women to be “the best version of themselves.” In a new social media post, she reveals several things she wished she had done to accelerate her fat loss process. “My progress would have been 10 times faster if I did this,” she writes across the Instagram video.

You Cannot Outrain a Bad Diet

Number one, "You CANNOT out-train a bad diet," she says in her post. "Nutrition is 80% of success for changing your body composition. You can workout 5 days a week, but if your diet isn't adjusted, it's almost like a waste of time. Exercise alone can't 'change' your body."

RELATED: Fitness Coach Reveals Strength Training Secret That Burns Fat at 40

Do Cardio After Weights – Not Before

Another thing she recommends? "Do Cardio AFTER weights for fat loss," she says. "Weight training is essential for building and preserving muscle mass. Doing cardio after weight training ensures that you prioritize weightlifting which helps prevent excessive muscle breakdown during cardio. This is particularly important if your primary goal is muscle gain or body recomposition."

Prioritize Form

Next, prioritize "Form over ego," she says. "Take your time & focus on your form. This will reduce the risk of injury by ensuring proper muscle engagement. Also, focusing on form allows for targeted muscle activation, leading to more effective workouts and better overall results."

Do Fewer Heavy Reps Over High Reps of Light

When in doubt, lift heavier. "Fewer heavy reps over high reps of light," she writes. "This will focus on building strength and muscle size. Heavy weights challenge your muscles more intensely, leading to greater muscle growth and strength gains. If you can do 10-12 reps in an exercise, it's time to go up in weight and do less reps," she says.

RELATED: Cortisol Expert Lost 35 Pounds After Fixing These 5 Daily Mistakes

Limit the Number of Exercises

It can be tempting to do lots of different exercises, but don't, she says. "Limit the number of exercises," she writes. "4-5 exercises are enough. This way, you can focus more intensely on each movement and maximize the effectiveness of your workout. Prioritizing quality over quantity in your workouts will lead to better progress and performance in the long run." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

9 Natural Ways to Melt Fat Without Ozempic

JJ Virgin
Copyright JJ Virgin/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 26, 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.

Do you find yourself constantly battling hunger pangs while trying to lose weight? You're not alone. While Ozempic may be the latest trending weight loss medication, it comes with a hefty price tag and potential side effects. Health expert JJ Virgin, a triple-board certified nutrition specialist and four-time best-selling author, offers powerful natural alternatives that can help control cravings and shed weight more effortlessly. "Mother nature has given us powerful alternatives that can help control cravings and shed weight more effortlessly," says JJ. From protein-rich foods to simple lifestyle changes, these natural appetite suppressants could be the key to achieving your weight loss goals without prescription medications. We've organized these nine powerful options as a countdown, starting with nine and building up to JJ's top recommendation so you can discover which ones might work best for you.

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

9. Berberine: The Metabolic Master Switch

While often compared to GLP-1 medications, berberine works differently. "Berberine doesn't directly impact GLP-1," JJ clarifies. "Instead, it improves glucose metabolism and insulin sensitivity by activating AMP-activated protein kinase, or AMPK—the metabolic master switch."

For those looking to improve insulin sensitivity and blood sugar control, JJ recommends taking one to two berberine capsules before meals. This natural compound can help manage hunger by addressing one of its root causes: blood sugar dysregulation.

8. Apple Cider Vinegar: The Ancient Appetite Suppressor

Apple cider vinegar has stood the test of time as a weight management aid. "I currently work with someone who needs to lose 200 pounds, and I have them taking two tablespoons of apple cider vinegar every day," JJ shares. A randomized clinical trial published in the Journal of Functional Foods in 2018 showed that 15-30ml of apple cider vinegar daily, combined with caloric restriction, effectively reduced body weight, BMI, and appetite.

JJ recommends taking one to two tablespoons daily, especially before your largest meal or before consuming carbohydrate-rich foods. "It helps lower the blood sugar response to meals and may improve insulin sensitivity," she explains.

7. Exercise: The Anti-Hunger Activity

Exercise does more than burn calories—it directly impacts appetite hormones. "Exercise enhances the secretion of GLP-1 and helps regulate leptin and ghrelin, leading to reduced feelings of hunger," says JJ. It also provides an endorphin release that can help manage stress-related eating.

JJ references a 2022 paper in Nature that identified an "anti-hunger molecule" produced during intense exercise. "This combination of lactate and phenylalanine is responsible for about 25% of the anti-obesity effects of exercise," she explains. JJ recommends high-intensity interval training like the Norwegian 4x4 method, along with 8,000-12,000 steps daily and post-meal movement to manage blood sugar.

RELATED:20 Possible Ozempic Side Effects

6. Calacurb: The Short-Acting GLP-1 Alternative

"The New Zealand government spent ten years and $30 million developing Calacurb, which acts like GLP-1 but is short-acting," says JJ. This bitter hops extract can significantly reduce hunger for a couple of hours, making it perfect for managing cravings between meals.

A 2019 randomized control trial published in Nutrients found that taking bitter hops extract during a 24-hour water-only fast significantly reduced hunger. "It stimulates GLP-1 secretion, helps with feelings of fullness, and improves blood sugar control," JJ explains. She takes two Calacurb capsules before each meal for optimal results.

5. Akkermansia: The GLP-1 Promoting Probiotic

"Akkermansia muciniphila is a probiotic strain that can promote the secretion of GLP-1," JJ explains. This is significant because many people with insulin resistance, fatty liver, or poor metabolic health have impaired GLP-1 secretion. By supporting natural GLP-1 production, Akkermansia helps regulate appetite and metabolic function.

Beyond appetite control, JJ notes that "Akkermansia improves gut barrier function, helping with leaky gut, lowering inflammation, and enhancing metabolic function while reducing fat storage." A 2019 randomized double-blind placebo-controlled study published in Nature Medicine showed improvements in insulin sensitivity and body weight with Akkermansia supplementation.

4. Allulose: The Rare Sugar with Appetite-Suppressing Powers

Allulose is a low-calorie sweetener that doesn't raise blood sugar. "It actually has the opposite effect," JJ reveals. "Taking 10-15 grams of allulose before eating can lower the blood sugar response to your meal." A 2022 study in the Nutrients Journal found that allulose suppresses hunger-associated feeding and inhibits hunger-promoting neurons.

JJ incorporates allulose into her daily routine through flavored syrups in morning coffee or smoothies. "I also enjoy Swelthy Snacks, which combine fiber, allulose, and dark chocolate—a perfect treat that helps control appetite," she shares.

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

3. Water: Simple Yet Effective

"One of the easiest appetite suppressants is right at your fingertips: water," JJ states. Drinking water before meals helps you eat less and feel more full. Contrary to previous beliefs, JJ now recommends drinking water during meals as well. "Research shows water actually helps break down food, allows for better nutrient absorption, and slows digestion," she explains.

JJ suggests that many hunger signals are actually thirst in disguise. "We have an overactive hunger mechanism and an underactive thirst mechanism," she says. Try drinking a glass or two of water when you feel hungry, and you might find your cravings disappear.

2. Fiber: The Perfect Partner for Protein

Fiber works synergistically with protein to control appetite. According to JJ, "A 2022 review article published in Critical Reviews in Food Science and Nutrition showed how dietary fiber helps control appetite through multiple mechanisms." Fiber increases satiety, slows digestion, and helps maintain balanced blood sugar levels.

JJ recommends aiming for at least 30 grams of fiber daily, far more than the 5-14 grams the average American consumes. "I love berries for fiber—I try to eat two cups every day. Legumes and avocados are also excellent sources," she shares. If you're currently low on fiber, increase your intake gradually to avoid digestive discomfort.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

1. Protein: Nature's Ultimate Appetite Controller

Protein stands as the foundation of natural appetite control. "When people consume at least 35 grams of protein, they feel less hungry and fuller for longer periods," JJ explains. A 2020 systematic review in Physiology & Behavior found that protein consumption reduces hunger, lowers ghrelin (the hunger hormone), and increases appetite-suppressing hormones like CCK and GLP-1.

Beyond satiety, protein offers metabolic benefits. "About 20-30% of protein calories are utilized during metabolism and muscle synthesis, compared to negligible amounts for fat and only 5-10% for carbohydrates," says JJ. This thermic effect means your body works harder to process protein, burning more calories in the process.

Implementing Your Natural Appetite Control Strategy

When adopting these natural appetite suppressants, JJ recommends a methodical approach. "Add one strategy at a time so you can connect the dots between what you're doing and how you're feeling," she advises. This allows you to identify which methods work best for your unique body and lifestyle.

Remember that weight loss isn't just about controlling appetite. "You don't lose weight to get healthy—you get healthy to lose weight," JJ emphasizes. By combining these natural appetite suppressants with proper nutrition and regular exercise, you can achieve sustainable weight loss without expensive medications or unwanted side effects. 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 Top Tips to Lose Weight Over 50

Michaela Bentley Fitness
Trainer, 58, Lost 15 Pounds and Blasted Belly Fat with These 4 Habits
Copyright michaelabentley_fitness/Instagram
Leah Groth
By Leah GrothFeb 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 over 50 and struggling to lose weight? You might need to face some “hard truths” and make some changes to your routine, according to an expert. Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age! She maintains that she has a better grasp of diet and exercise than she did in her forties. In a recent post, she reveals the truth about losing weight after menopause. “At 59 here are my top tips to losing weight after 50,” she says, admitting they are “probably not what you think.”

There Are No Quick Fixes

“There are no quick fixes,” she writes. “The truth is I don’t have a magic wand and neither does any other fitness trainer. The results are up to you. So many people quit way too soon due to unrealistic expectations. It’s not your fault. The fitness industry is full of lies and half truths in order to get you to pull out your wallet. Real change takes time sometimes months and even years, depending on where you’re starting from. Get a program from a qualified source, be patient and stick with it.”

It’s Going to Be Hard

“It’s going to be hard,” she continues. “Big changes in life are hard won. Nothing worth doing is easy and losing weight is no different especially over 50. If you’re doing it right, it’s going to be hard, especially in the beginning while your body gets used to the feeling of getting out of your comfort zone. If you’re following a program that incorporates progressive overload, it’s probably never going to be easy, but I assure you if you stick with it, you will learn to love that feeling of being challenged.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Will Have to Make Lifestyle Changes

“It’s probably going to require a few lifestyle changes and you may not like them all,” she says. “I’ve had many clients say to me. I’m going to do the fitness part, but I don’t wanna change my lifestyle. I like having a drink in the evening and I don’t want to track my food. That’s great, but that’s not gonna get you results. If you really want big changes, you have to make big changes and that’s probably gonna mean changing some of your habits that are out of alignment with your goals and replace those with new healthy habits.”

Consistency Over Perfection

“Consistency is more important than perfection,” is her final tip. “You don’t have to be perfect, (god knows, I am not) but you do have to be consistent. Slow and steady wins the race. You can’t show up one day and then skip a bunch of days because you’re not feeling it. You need to show up every day in some form or another. If you do that, I promise you those results will come in time.”

She Also Started Strength Training

In another recent post, she revealed how she lost 15 pounds and got into the best shape later in life going “full ninja on belly fat.” The first thing that worked to blast belly fat was, unsurprisingly, strength training. “Lifting weights CONSISTENTLY with a plan that incorporates progressive overload. All this means is that you are added load and difficulty over time in order to avoid plateaus,” she writes.

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

She Also Started Moving “A Lot More”

She also started moving more, “a lot more,” she admits. “As a society we’ve become sedentary. Most of us spend a good majority of the day sitting at a desk. If we want to shake things up, metabolically we have to move more. Try adding intentional steps to your routine. Aim for at least 8000k-10000 a day.”

Food Journaling and Tracking

“Start a food journal and preferably track your food through tracking app,” she continued about habit number four. “Most of us have no clue exactly what we’re eating and in what quantities. I can’t tell you how many women tell me they eat under 1500 cal a day and then when we look at their food journal, they’re actually eating almost double that.”

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

Seeing a Doctor

“If you’re struggling with symptoms of perimenopause or menopause, see your doctor,” she says. “I had a truckload of symptoms that I had no idea were related to my declining hormones. Getting my hormones back into balance not only helped with the symptoms I was having but it helped me improve my sleep and general mood which in turn, helped me reduce stress and lose the weight.” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Fitness & Workouts

Hate HIIT? Expert Endorses 10-Min Cardio

Dr. Shannon Ritchey dr.shannon.dpt
5 Strength Training Mistakes That Sabotage Your Weight Loss
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothFeb 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 dread cardio workouts, especially high-intensity interval training? One expert claims to have discovered a new workout method as effective as HIIT. Podcaster Liz Moody recently interviewed Dr. Shannon Ritchey, PT, DPT on her podcast, who turned her onto a game-changing workout. “Excuse me. Why did no one tell me that studies show I can get a more effective cardio workout in just 10 minutes?” she writes, revealing the clutch cardio workout that has been a game-changer in her routine. Here is what you need to know about REHIT.

She Was Never a Cardio Person

Moody maintains that she isn’t a cardio person. “I’ve always hated cardio, until I had @dr.shannon.dpt on the @lizmoody podcast — and she told me I could get all of the same results in under 10 minutes. Here’s the deal,” she writes.

There Is Science Backing REHIT Workouts

“Researchers have discovered something called REHIT workouts, which studies found actually resulted in 2x the level of improvement in cardiorespiratory fitness relative to moderate intensity continuous training (going for a run, basically) group,” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

What Is REHIT?

She goes on to explain what it is. “A 3 min light warm up, like walking, then 30 seconds of all out exertion (like a full on sprint) followed by 3 minutes of recovery, another 30 second period of all out exertion, and then another recovery period, totaling in 10 minutes. That’s it!” she says.

How Does It Work

Then, she explains the mechanism of action. “REHIT (Reduced Exertion High-Intensity Training) increases the body’s demand for ATP, the main energy currency. Since most ATP is produced by mitochondria, this intense activity signals your body to adapt by producing more mitochondria for future energy needs. REHIT triggers key enzymes and pathways involved in mitochondrial biogenesis, such as PGC-1α, optimizing mitochondrial function.”

You Get the Same Results in Short, Intense Bursts

“The short, intense bursts of REHIT are enough to fully activate these pathways, meaning you don’t need longer sessions to see increased efficiency,” she continues. “Shorter, high-intensity efforts can achieve the same results.”

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

She Does 2 of These Sessions Per Week

“Now, I’m doing 2 REHIT sessions a week (benefits didn’t increase at 3 or 4 sessions, according to research), mixed with the weight training routine that Dr. Shannon shared on the podcast episode,” she says. “It’s such a good one and will help you get your healthiest body this year, without spending a second longer than you need to!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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