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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.

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

What happened when this fitness enthusiast tried the trending weight loss drug.

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Copyright Mark Lewis/YouTube

Mark Lewis isn't your typical fitness influencer. After struggling with weight and motivation in his 30s, he transformed himself into a multi-sport competitor who now creates content full-time. But recently, he decided to try something controversial: the "celebrity fat jab." His candid experience might surprise you.


Understanding How These Weight Loss Drugs Work

" Ozempic enhances the release and action of insulin throughout the body, which helps with fat loss," explainsDr. Sue Decotiis, MD, NYC weight-loss doctor. She adds that these medications "have a tremendous effect on satiety, shutting down appetite so the patient feels very full after eating much less food."

Why Even A Fitness Expert Needed Help

"I have been very overweight in the past, and it has always been down to something up here encouraging me to eat when I don't really want to eat," Lewis explains in his video. He describes his challenge not as a lack of willpower but rather an "infuriating excess of strength" where the part of his brain wanting to eat is simply stronger than any other part.

The Hormone Reset Effect

Dr. Decotiis explains that these medications "help regulate people's hormones that have changed due to aging, stress, etc. so that they can lose weight." This aligns with Lewis's experience of suddenly having a completely different relationship with food.

RELATED:20 Possible Ozempic Side Effects

The Cost Reality: A Tale of Two Countries

Lewis reports that the medication costs between £100 and 200 monthly ($130 and $260) in the UK. "Americans are paying thousands," he notes. According to GoodRx, without insurance, Ozempic can cost between $937.98 and $1,014 per month in the US.

The Mental Breakthrough Nobody Talks About

"I have never forgotten to eat meals before," Lewis reveals. "I was just eating and thinking about eating normally for the first time in ever." Dr. Decotiis has observed similar psychological benefits: "When people lose weight, they have better self-esteem, and they feel more confident in their own skin."

Daily Life Changed Dramatically

Lewis found himself experiencing scenarios he "could just never have imagined before." He describes, "I was going on long car journeys and eating maybe a small packet of peanuts instead of an absolute barrage of junk food. I was buying petrol without picking up snacks." Even more surprising was his response to social situations: "When crisps and dips and stuff were put in front of me at friends' houses when socializing, I just had no interest beyond having maybe a couple. I wasn't fighting the urge to eat. I wasn't trying to keep those thoughts at bay. They just did not exist, and it was wonderful."

Freedom From Food Guilt

"In the last six weeks, I have not had any feelings of guilt from having overindulged, and I've not felt ill from having overindulged. I've enjoyed food more than I can remember," Lewis shares. The transformation went beyond just eating less – it changed his entire experience with food. He describes leaving the table "content" for the first time, without the usual mental battle of wanting second or third helpings. "If you have never experienced any sort of compulsive or addictive behavior, it's quite hard to explain what an absolute relief it is to just have them vanish."

RELATED:This Mom Went From a Size 10 to a 4 in 90 Days After Discovering These 5 Weight Loss Truths

The Medical Reality Behind the Hype

According to the National Library of Medicine, while Ozempic is primarily approved for type 2 diabetes, Wegovy (same medication, different brand) is specifically approved for weight management in adults with obesity or overweight adults with related health conditions.

Addressing the Critics and Stigma

"If you consult with your doctor and they deem it to be a safe and appropriate course of action, listen to your doctor. Do not listen to some Muppet yelling 'eat less, move more' on the internet," Lewis asserts.

The Long-Term Consideration

Studies show that one year after stopping the medication, participants regained two-thirds of their prior weight loss. This underscores Lewis's emphasis on using medication as a tool while developing sustainable habits.

Making an Informed Decision

These medications aren't "an easy way out" but rather a tool that "helps you not eat the pizza," as Lewis puts it. Dr. Decotiis adds that it "resets the amount of weight that your body wants to hold onto," suggesting a more complex mechanism than simple appetite suppression.

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

What to Expect: Side Effects and Monitoring

While Lewis had minimal side effects, it's important to note that common side effects can include nausea, vomiting, diarrhea, and abdominal pain. Regular medical supervision and starting with a lower dose are standard practices.

The Future of Weight Management

While many solutions, like intermittent fasting or specialized diets, can be beneficial, they haven't solved the global obesity crisis. As Lewis points out, "If there's a means of those people facilitating their ability to control what they eat, they should be applauded, not derided." And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success.


She Says Doing High Intensity Workouts Were a “Huge Mistake”

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video.

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says.

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued.

Her Fat Began to “Melt Off” When She Started Strength Training

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“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.

Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT Workout

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

An Expert Weighs In

Kendra_Gamblehitfitnesstraining/Instagram

“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts.

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.

Do you want to lose weight and keep it off without going to drastic extremes? Jenny Le, DO (@dr.jennale) is a family medicine physician and social media influencer who regularly shares weight loss tips. In a new video, she reveals a handful of things you should never do to lose weight. “Who believes in sustainable weight loss?” she asks in the clip. “These are five things that I would not do or recommend, and it might be a little bit controversial.” Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.


No Fat Burners

BCAA branched chain amino acid text made of powder on grey background with scoop and dumbbell used by bodybuilders before workout as a pre-workout supplementationShutterstock

Her first suggestion is to avoid weight loss drugs. “Number one, I will never recommend fat burners, detox teas or BCAAs,” she says. “They don't work.”

Body Network’s Expert Weighs In

tara_collingwood6dietdivatara/Instagram

Fat burners “don’t work, and they can be dangerous depending on the person, medical history, and medications taken,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies.

Avoid Severe Calorie Deficit

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

Number two, she recommends avoiding a severe calorie deficit. “If you're eating 1200 calories, that is how much a toddler needs to eat,” she reveals. “It's not sustainable, and it will lead to binge restriction.”

Body Network’s Expert Weighs In

Weight loss fail concept. Scale and depressed, frustrated and sad woman lying on floor holding head and covering face with hands.Shutterstock

Collingwood agrees. “Too few calories not only cause someone to be very grumpy but also can lead to losing more muscle than fat, reduction in metabolism, increased risk of binge, and yo-yo weight gain,” she says.

Avoid Keto

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

“Number three, I don't recommend keto,” she says, adding that it is really bad for your cholesterol. “It can lead to cardiovascular disease,” she says. “Not sustainable.”

Body Network’s Expert Weighs In

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Collingwood agrees that you should avoid the low-carb diet. “Keto is way too high in fat and is deficient in a lot of important nutrients you get from fruits, veggies, and whole grains,” she says.

Avoid CrossFit

Fit young man in sportswear focused on lifting a dumbbell during an exercise class in a gymShutterstock

“Number four, I don't recommend CrossFit as a form of exercise,” she continues. “I've seen too many injuries, too many torn ligaments.”

RELATED: I’m Over 50, and These Are My Top Tips For Toned and Muscled Arms

Body Network’s Expert Weighs In

Portrait Of Young Arab Man With Shoulder Pain Suffering Sport Injury During Training At Gym, Middle Eastern Male Athlete Having Trauma After Fitness Workout, Rubbing Painful Area, CloseupShutterstock

“Exercise that is too intense can cause burnout and injury,” says Collingwood. “CrossFit tends to be too intense for many people, especially older people.”

Do Not Take Steroids

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“And number five, I do not recommend steroids, testosterone, TRT, that special sauce,” she says. “The reason why is I've seen cancer and heart failure. If you're doing it, at least see a doctor so they can monitor your labs.”

RELATED: 10 Things You Need to Change to Live Longer, According to Dave Asprey

Body Network’s Expert Weighs In

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“Most things come with risks,” Collingwood agrees. She recommends that it is “best to discuss pros and cons of these with your doctor.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

@dr.jennale

5 things I will never do or recommend as a doctor who believes in sustainable weight loss #5thingschallenge #sustainableweightloss #fatloss

Chris Freytag ChrisFreytag
Copyright chrisfreytag/Instagram

Not every workout you see on social media is all it’s hyped up to be. However, there are some you should try. Chris Freytag is a fitness and lifestyle coach and the founder of Get Healthy U, a comprehensive fitness hub. In a new social media post, she reveals a fitness trend that lives up to its hype. “The Viral Workout Trend That Actually WORKS,” she writes in the caption. Here is everything you need to know about it.

The 4-2-1 Method

Chris Freytag ChrisFreytag

Copyright chrisfreytag/Instagram

She goes on to reveal the concept of the 4-2-1 method:

-- 4 days of strength training workouts

-- 2 days of cardio

-- 1 day of mobility/ activity recovery.

It Is Effective for Weight Loss and Building Muscle

Chris Freytag ChrisFreytag

Copyright chrisfreytag/Instagram

“This 4-2-1 training method that took off on Tik-Tok has 4 strength training days, 2 days of cardio, and 1day of mobility or active recovery each week,” she writes. “This 4-2-1 workout plan can be an effective way to lose weight, maintain muscle mass, and improve your overall fitness.”

She Also Endorses This Walking Hack

Chris Freytag ChrisFreytag

Copyright chrisfreytag/Instagram

In another post, she reveals a walking hack to improve your health. “Here’s a game-changer: Walking for 10 minutes after each meal can be more effective than walking for a full hour at another time of day,” she says. “I am a follower of the @gluecosegoddess (Jessie Inchauspé), who says walking after a meal is a crucial practice to help manage blood sugar levels by preventing large spikes and promoting better glucose absorption into your muscle!”

Walk After Every Meal

Chris Freytag ChrisFreytag

Copyright chrisfreytag/Instagram

“If you can just get up and take some steps: 10 minutes after breakfast, lunch and, dinner,” she continues. “That’s only 30 minutes total—but research shows you’ll see more health benefits than from one continuous 60-minute walk!”

There Are Lots of Benefits of Walking After Meals

Chris Freytag ChrisFreytag

Copyright chrisfreytag/Instagram

She explains that fat loss isn’t the only benefit of walking after you eat. “Besides getting in some steps, post-meal walks help stabilize blood sugar levels, boost digestion, and increase energy and metabolism.

Break Walking Into Smaller Chunks to Make It More “Doable”

Chris Freytag ChrisFreytag

Copyright chrisfreytag/Instagram

“So break it down into smaller chunks and walk around the block; hop on your walking pad; march around your house; just move after every meal,” she concludes. She adds that many people will find that this method makes it more “doable.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Chris Freytag ChrisFreytag
Copyright chrisfreytag/Instagram
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.

Not every workout you see on social media is all it’s hyped up to be. However, there are some you should try. Chris Freytag is a fitness and lifestyle coach and the founder of Get Healthy U, a comprehensive fitness hub. In a new social media post, she reveals a fitness trend that lives up to its hype. “The Viral Workout Trend That Actually WORKS,” she writes in the caption. Here is everything you need to know about it.

The 4-2-1 Method

She goes on to reveal the concept of the 4-2-1 method:

  • 4 days of strength training workouts
  • 2 days of cardio
  • 1 day of mobility/ activity recovery.

It Is Effective for Weight Loss and Building Muscle

“This 4-2-1 training method that took off on Tik-Tok has 4 strength training days, 2 days of cardio, and 1 day of mobility or active recovery each week,” she writes. “This 4-2-1 workout plan can be an effective way to lose weight, maintain muscle mass, and improve your overall fitness.”

She Also Endorses This Walking Hack

In another post, she reveals a walking hack to improve your health. “Here’s a game-changer: Walking for 10 minutes after each meal can be more effective than walking for a full hour at another time of day,” she says. “I am a follower of the @gluecosegoddess (Jessie Inchauspé), who says walking after a meal is a crucial practice to help manage blood sugar levels by preventing large spikes and promoting better glucose absorption into your muscle!”

Walk After Every Meal

“If you can just get up and take some steps: 10 minutes after breakfast, lunch and, dinner,” she continues. “That’s only 30 minutes total—but research shows you’ll see more health benefits than from one continuous 60-minute walk!”

There Are Lots of Benefits of Walking After Meals

She explains that fat loss isn’t the only benefit of walking after you eat. “Besides getting in some steps, post-meal walks help stabilize blood sugar levels, boost digestion, and increase energy and metabolism.

Break Walking Into Smaller Chunks to Make It More “Doable”

“So break it down into smaller chunks and walk around the block; hop on your walking pad; march around your house; just move after every meal,” she concludes. She adds that many people will find that this method makes it more “doable.”

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Evidence-Based

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

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

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

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

The 20-Second Workout That Changed Everything

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

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

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

Focus on Strength

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

Why Her Old Workouts Weren't Working

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

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

Chill Out To Slim Down

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

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

Eat This, Not That

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

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

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

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

Dress Smart, Look Slimmer

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

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

You're Not Invisible After 40

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

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

My Ballet Trick That Works Every Time

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

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

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

Start Today, See Results Tomorrow

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

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

Amulya M precious_soul14
Copyright precious_soul14/Instagram
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

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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

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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

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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

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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.

Tara Gidus Collingwood dietdivatara
I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
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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

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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

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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.