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Fitness & Workouts

Fitness Expert Reveals 5 Habits That Transform Women's Bodies Over 40

Transform your fitness journey with these expert strategies.

Christopher Roback
By Christopher RobackMar 04, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
FITBODY with Julie Lohre
Copyright Julie Lohre/YouTube
Christopher Roback
By Christopher RobackMar 04, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Fitness & Workouts

Do you find yourself struggling to maintain the fitness level you once had? You're not alone. Julie Lohre, with over 20 years of experience as a Female Fitness Expert and pioneer in Online Personal Training for Women, has developed practical strategies specifically for women over 40. Through her popular FITBODY YouTube channel, Julie has helped thousands of women transform their bodies and reclaim their confidence. "Having just turned 50 this year, I wanted to share these science-backed action steps that can help you get in the best shape of your life," says Julie. Read on to discover five powerful strategies that go beyond typical gym advice—you won't want to miss the game-changing fifth tip.

1. Embrace HIIT Cardio for Maximum Results

High-intensity interval training (HIIT) offers a time-efficient approach to cardio that's particularly beneficial for women over 40. This method alternates between short bursts of intense exercise and low-intensity recovery periods. "HIIT is a powerful strategy that can drastically improve your cardiovascular health, enhance insulin sensitivity, and facilitate fat loss—especially that stubborn subcutaneous fat that traditional routines miss," Julie explains in her post.

A typical HIIT session might include 30 seconds of sprinting followed by a minute of walking or slow jogging, repeated for 10-20 minutes. According to Julie, "Research shows this method is highly effective for women and produces better fat loss results compared to long-duration, low-intensity cardio workouts." The flexibility of HIIT means you can incorporate it into various activities like cycling, running, or using an elliptical machine.

2. Practice Mindful Eating

Happy mature mother and adult daughter woman in aprons eating homemade sandwiches at table, having breakfast, lunch while cooking in kitchen together, laughing, talking, enjoying culinaryShutterstock

Many women over 40 struggle with cycles of overeating and undereating that disrupt metabolism. Mindful eating offers a solution by reshaping your relationship with food. "Mindful eating isn't about restricting certain foods or following strict rules," Julie shares. "It's about being fully present and engaging with the eating experience, understanding both the physical and emotional cues that influence your food choices."

Research indicates this approach significantly reduces impulsive eating behaviors. Julie recommends starting with small, manageable steps, such as eating without distractions. "In our busy lives, we often eat while scrolling through our phones, working at our desks, or watching TV," she notes. "This leads to mindless eating where you're not aware of how much or what you're actually consuming."

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

3. Put Your Fork Down Between Bites

Happy vegan woman smiling at the camera while eating a vegetable salad from a bowl. Senior woman enjoying a plant-based breakfast after a home workout. Mature woman taking care of her ageing body.7 Fat Loss Benefits of the 5:2 and Fast 800 Diets by Michael MosleyShutterstock

This simple habit can make a remarkable difference in your eating patterns. "Putting down your fork between each bite slows down your eating pace," Julie advises. "It takes about 20 minutes for your brain to register fullness, so slowing down gives your body enough time to recognize when you're actually full."

Julie suggests engaging all your senses during meals. "Before sitting down to eat, I take a moment to appreciate the appearance and smell of my food," she says. "Taking a deep breath sets the right frame of mind and helps you enjoy your food more." Paying attention to texture and flavor makes meals more satisfying, even when eating less.

4. Incorporate Strength Training

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radioShutterstock

Strength training counteracts the natural decline in muscle mass that occurs with age. "Maintaining muscle isn't just about aesthetics," Julie emphasizes. "Strength training is crucial for preserving metabolic rate and overall functional strength, which significantly impacts quality of life."

Research indicates that regular strength training not only helps maintain muscle mass but also supports a healthy metabolism. "As we age, our metabolism tends to slow down, making it easier to gain weight even if we're eating the same calories," Julie explains. "By including strength training in your routine, you keep your metabolism strong and build muscle, burning calories more efficiently every day."

Julie recommends beginning with three weekly strength training sessions, increasing to four to six sessions for more advanced practitioners. "Strength training doesn't just mean lifting weights," she points out. "It can involve any kind of resistance, including bodyweight exercises, bands, or weight machines."

5. Use Progressive Muscle Relaxation Techniques

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.Shutterstock

Progressive Muscle Relaxation (PMR) offers a strategic approach to reducing stress and anxiety, which can undermine health and well-being. "The benefits of PMR are particularly compelling for women wanting to achieve body recomposition—losing fat while gaining muscle," Julie says. "It helps manage stress, decrease physical tension, and improve sleep quality."

PMR works by systematically tensing and relaxing different muscle groups throughout the body. "This technique helps you recognize the sensations of both tension and relaxation," Julie explains. "That awareness makes it easier to maintain a relaxed state in day-to-day activities."

To practice PMR, Julie recommends starting at the end of your day, beginning with your feet and working up to your face. "For each muscle group, tense the muscle tightly as you breathe in deeply for about five seconds, then relax and release the tension as you breathe out," she instructs. "The contrast between tension and relaxation helps your body recognize and release tension as it occurs."

RELATED: 30 Best Protein Foods That Melt Fat Almost Instantly

Conclusion

Portrait of active mature woman training on stationary bike workout in gymShutterstock

Getting and staying fit over 40 doesn't have to be complicated. By implementing these science-backed strategies—HIIT cardio, mindful eating, slowing down while eating, strength training, and progressive muscle relaxation—you can achieve remarkable results. "These aren't just temporary fixes," Julie assures. "They're sustainable practices that can help you maintain fitness for years to come." Start with one strategy today and gradually incorporate the others for a comprehensive approach to fitness after 40.

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Fitness & Workouts

5 Habits That Transform Women's Bodies Over 40

FITBODY with Julie Lohre
Copyright Julie Lohre/YouTube
Christopher Roback
By Christopher RobackMar 04, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Do you find yourself struggling to maintain the fitness level you once had? You're not alone. Julie Lohre, with over 20 years of experience as a Female Fitness Expert and pioneer in Online Personal Training for Women, has developed practical strategies specifically for women over 40. Through her popular FITBODY YouTube channel, Julie has helped thousands of women transform their bodies and reclaim their confidence. "Having just turned 50 this year, I wanted to share these science-backed action steps that can help you get in the best shape of your life," says Julie. Read on to discover five powerful strategies that go beyond typical gym advice—you won't want to miss the game-changing fifth tip.

1. Embrace HIIT Cardio for Maximum Results

High-intensity interval training (HIIT) offers a time-efficient approach to cardio that's particularly beneficial for women over 40. This method alternates between short bursts of intense exercise and low-intensity recovery periods. "HIIT is a powerful strategy that can drastically improve your cardiovascular health, enhance insulin sensitivity, and facilitate fat loss—especially that stubborn subcutaneous fat that traditional routines miss," Julie explains in her post.

A typical HIIT session might include 30 seconds of sprinting followed by a minute of walking or slow jogging, repeated for 10-20 minutes. According to Julie, "Research shows this method is highly effective for women and produces better fat loss results compared to long-duration, low-intensity cardio workouts." The flexibility of HIIT means you can incorporate it into various activities like cycling, running, or using an elliptical machine.

2. Practice Mindful Eating

Happy mature mother and adult daughter woman in aprons eating homemade sandwiches at table, having breakfast, lunch while cooking in kitchen together, laughing, talking, enjoying culinaryShutterstock

Many women over 40 struggle with cycles of overeating and undereating that disrupt metabolism. Mindful eating offers a solution by reshaping your relationship with food. "Mindful eating isn't about restricting certain foods or following strict rules," Julie shares. "It's about being fully present and engaging with the eating experience, understanding both the physical and emotional cues that influence your food choices."

Research indicates this approach significantly reduces impulsive eating behaviors. Julie recommends starting with small, manageable steps, such as eating without distractions. "In our busy lives, we often eat while scrolling through our phones, working at our desks, or watching TV," she notes. "This leads to mindless eating where you're not aware of how much or what you're actually consuming."

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

3. Put Your Fork Down Between Bites

Happy vegan woman smiling at the camera while eating a vegetable salad from a bowl. Senior woman enjoying a plant-based breakfast after a home workout. Mature woman taking care of her ageing body.7 Fat Loss Benefits of the 5:2 and Fast 800 Diets by Michael MosleyShutterstock

This simple habit can make a remarkable difference in your eating patterns. "Putting down your fork between each bite slows down your eating pace," Julie advises. "It takes about 20 minutes for your brain to register fullness, so slowing down gives your body enough time to recognize when you're actually full."

Julie suggests engaging all your senses during meals. "Before sitting down to eat, I take a moment to appreciate the appearance and smell of my food," she says. "Taking a deep breath sets the right frame of mind and helps you enjoy your food more." Paying attention to texture and flavor makes meals more satisfying, even when eating less.

4. Incorporate Strength Training

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radioShutterstock

Strength training counteracts the natural decline in muscle mass that occurs with age. "Maintaining muscle isn't just about aesthetics," Julie emphasizes. "Strength training is crucial for preserving metabolic rate and overall functional strength, which significantly impacts quality of life."

Research indicates that regular strength training not only helps maintain muscle mass but also supports a healthy metabolism. "As we age, our metabolism tends to slow down, making it easier to gain weight even if we're eating the same calories," Julie explains. "By including strength training in your routine, you keep your metabolism strong and build muscle, burning calories more efficiently every day."

Julie recommends beginning with three weekly strength training sessions, increasing to four to six sessions for more advanced practitioners. "Strength training doesn't just mean lifting weights," she points out. "It can involve any kind of resistance, including bodyweight exercises, bands, or weight machines."

5. Use Progressive Muscle Relaxation Techniques

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.Shutterstock

Progressive Muscle Relaxation (PMR) offers a strategic approach to reducing stress and anxiety, which can undermine health and well-being. "The benefits of PMR are particularly compelling for women wanting to achieve body recomposition—losing fat while gaining muscle," Julie says. "It helps manage stress, decrease physical tension, and improve sleep quality."

PMR works by systematically tensing and relaxing different muscle groups throughout the body. "This technique helps you recognize the sensations of both tension and relaxation," Julie explains. "That awareness makes it easier to maintain a relaxed state in day-to-day activities."

To practice PMR, Julie recommends starting at the end of your day, beginning with your feet and working up to your face. "For each muscle group, tense the muscle tightly as you breathe in deeply for about five seconds, then relax and release the tension as you breathe out," she instructs. "The contrast between tension and relaxation helps your body recognize and release tension as it occurs."

RELATED: 30 Best Protein Foods That Melt Fat Almost Instantly

Conclusion

Portrait of active mature woman training on stationary bike workout in gymShutterstock

Getting and staying fit over 40 doesn't have to be complicated. By implementing these science-backed strategies—HIIT cardio, mindful eating, slowing down while eating, strength training, and progressive muscle relaxation—you can achieve remarkable results. "These aren't just temporary fixes," Julie assures. "They're sustainable practices that can help you maintain fitness for years to come." Start with one strategy today and gradually incorporate the others for a comprehensive approach to fitness after 40.

Fitness & Workouts

Transform Your Body at 40 with These 6 Habits

Reggie Macena good_for_life_training
Copyright good_for_life_training/Instagram
Leah Groth
By Leah GrothFeb 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to get in the best shape of your life after 40? Many experts maintain that modifying a few health habits is all it takes. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals a few transformative core habits for anyone post-40. “If I was over 40 and trying to get my health back on track, this is what I’d start doing today,” he writes.

This Is What He Did to Get His Health on Track

“I can remember the first time my blood work from the doctor came back… less than perfect. I usually had everything in range but as I got older that changed. I had to start watching what I ate and how I exercised closely. I didn’t have the luxury of just eating whatever I wanted. If I wanted to be ‘healthy’ I had to take it seriously. Here’s what you do when you want to get your health on track,” he writes in the post.

1. Stop Grazing All Day

Habit number one has to do with diet. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

2. Cut Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

3. Drink More Water

Amp up your hydration. “Boost your water intake. Most of us are poorly hydrated. If you keep a water bottle in plain sight you will drink it. Aim for a couple of liters of water a day. It’s easier than you think,” he writes.

4. Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

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

5. Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes.

6. Be Patient

And his last habit? “Accept that you haven’t treated your body the best for a little while. Those 1/2 hearted attempts at getting fit don’t count. You need to really give it some serious effort for months at a time. Be patient and trust the process,” he writes.

Also, Be Accountable

In another post, he makes a few more suggestions, starting with being accountable. “Meaning your word is your word. You need to make sure that when you say you will do something you do it. The more you keep your word the higher your self esteem goes,” he writes.

Check Your Priorities

Next, “check your priorities,” he encourages. “Start working on making health your number 1 priority If you haven’t done that yet. All it takes is one bad health scare to realize that without health you do not have anything. (Don’t wait for the scare).”

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

Apply the Hard Work

“I told someone yesterday that hard work is important but what’s most important is how you apply the hard work. Training sessions are supposed to be intense most of the time. They also need a carefully crafted plan that is based on progression. Progression in the gym leads to progression on your body. Plan your training sessions,” he says about number three. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

5 Game-Changing Weight Loss Facts for Women

Michaela Bentley Fitness
Trainer, 58, Lost 15 Pounds and Blasted Belly Fat with These 4 Habits
Copyright michaelabentley_fitness/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 struggling to lose weight over 50? Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age, which is one of the reasons she has amassed over 257,000 Instagram followers. In a new social media post, she reveals information that will help you lose weight. “5 surprising weight loss facts from a 59-year-old trainer who has been there,” she writes.

Losing Weight Is Harder Over 50

“If you’re a woman over 50 you already know that trying to lose weight in your 40s and 50s is no joke. Here are 5 surprising facts about weight loss over 40,” she continues in the post.

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

You Need to Strength Train

The first thing to know is that you need to strength train. “You may have heard that weight lifting is the key to losing weight over 40, 50 and beyond. The more muscle mass you have the more fat you burn at rest. We start to lose muscle over 30 and lose more with each passing decade. The best decision you can make for your health and your future is to add strength training 3 days a week,” she writes.

Don’t Go Overboard with Cutting Calories

Next, don’t go overboard with cutting calories. “Ultra low calorie diets are unsustainable. Instead opt for a moderate calorie deficit of no more than 500 calories below maintenance and use a tracking app to keep track,” she writes.

Don’s Overtrain

While you need to exercise, don’t overdo it, she says. “Overtraining with too much cardio and no resistance training can sabotage your efforts. This DOESN’T mean don’t do cardio. You need to do some form of cardio for heart health but don’t just do ONLY cardio,” she writes.

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

Move More, Not Just in the Gym

“You need to move more in general,” she writes. “Many of us become much more sedentary as we age. Aim to get at least 7,000-10,000 steps per day. As much movement as possible. The best form of movement is movement that you enjoy doing.”

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

Amp Up Protein and Fiber Intake

Her last fact: Eat more protein and fiber. “Protein and fiber aid weight loss by helping you feel more satisfied and less likely to binge in less healthy choices, and they provide important amino acids and fiber to both help build muscle and create a happy gut. Aim for up to 1 gram protein per pound of your (ideal) weight,” she says. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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Over-50 Trainer Reveals 5 Game-Changing Weight Loss Facts for Women

Michaela Bentley Fitness
Trainer, 58, Lost 15 Pounds and Blasted Belly Fat with These 4 Habits
Copyright michaelabentley_fitness/Instagram
Leah Groth
By Leah GrothMar 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Are you struggling to lose weight over 50? Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age, which is one of the reasons she has amassed over 257,000 Instagram followers. In a new social media post, she reveals information that will help you lose weight. “5 surprising weight loss facts from a 59 year old trainer who has been there,” she writes.

Losing Weight Is Harder Over 50

Michaela Bentley Fitness​She Tried “Literally Everything” to Lose 15 Pounds at 50Copyright michaelabentley_fitness/Instagram

“If you’re a woman over 50 you already know that trying to lose weight in your 40s and 50s is no joke. Here are 5 surprising facts about weight loss over 40,” she continues in the post.

You Need to Strength Train

Michaela Bentley Fitness​Once She Became a Personal Trainer She Figured Out What WorkedCopyright michaelabentley_fitness/Instagram

The first thing to know is that you need to strength train. “You may have heard that weight lifting is the key to losing weight over 40, 50 and beyond. The more muscle mass you have the more fat you burn at rest. We start to lose muscle over 30 and lose more with each passing decade. The best decision you can make for your health and your future is to add strength training 3 days a week,” she writes.

Don’t Go Overboard with Cutting Calories

Michaela Bentley FitnessCopyright michaelabentley_fitness/Instagram

Next, don’t go overboard with cutting calories. “Ultra low calorie diets are unsustainable. Instead opt for a moderate calorie deficit of no more than 500 calories below maintenance and use a tracking app to keep track,” she writes.

Don’s Overtrain

Michaela Bentley FitnessCopyright michaelabentley_fitness/Instagram

While you need to exercise, don’t overdo it, she says. “Overtraining with too much cardio and no resistance training can sabotage your efforts. This DOESN’T mean don’t do cardio. You need to do some form of cardio for heart health but don’t just do ONLY cardio,” she writes.

Move More, Not Just in the Gym

Michaela Bentley Fitness​Food Journaling and TrackingCopyright michaelabentley_fitness/Instagram

“You need to move more in general,” she writes. “Many of us become much more sedentary as we age. Aim to get at least 7000-10,000 steps per day. As much movement as possible. The best form of movement is movement that you enjoy doing.”

Amp Up Protein and Fiber Intake

Michaela Bentley Fitness​Moving MoreCopyright michaelabentley_fitness/Instagram

Her last fact: Eat more protein and fiber. “Protein and fiber aid weight loss by helping you feel more satisfied and less likely to binge in less healthy choices, and they provide important amino acids and fiber to both help build muscle and create a happy gut. Aim for up to 1 gram protein per pound of your (ideal) weight,” she says. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Fitness & Workouts

Why Her Body at 45 Is Stronger Than at 25

Woman Gets Stronger Body at 45 Than 25 With Simple Changes
Copyright shaunatheresa/Instagram
Leah Groth
By Leah GrothJan 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

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

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

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

Do you want to look decades younger? You might be doing all the wrong workouts, says one fitness expert. Shauna Theresa is a women's fitness and nutrition coach who helps women over 40 "boost metabolism, build strong, sculpted bodies and lose fat for life" using her STRONG method. In a new post she reveals a few simple changes she made to her approach to fitness that majorly changed her body composition game. "It's crazy this helped me get a better body at 45 than I had at 25," she writes across the Instagram video clip.

She Used to Think That to Get Toned She Had to Do "More"

"Raise your hand if you thought the best way to get 'toned' was to do MORE. ✋🏼🫣 More workout days, more sets, more exercises, more cardio, more sweat, more calorie burn. That was me!! I used to spend 5-6 days a week in the gym, working out for 90 minutes, everything was a superset, trying to "burn" more, and I'd top my weight training with intense cardio, walk out feeling exhausted and wondered why after working so hard my body NEVER got 'toned'," she writes in the post.

However, She Was Doing It All Wrong

However, she adapted her training method and feels and looks better than ever. "I now understand where I went wrong, and this is what I do now that has me looking, and more importantly, feeling better at 45 than I did at 25!" she continued.

She Dialed back on Volume

The first thing she did? "I dialed back on volume," she says. "Instead of 6 workouts a week with 7-8 exercises, I now do 3 workouts a week with 4-5 exercises."

She Does "Straight Hard Sets"

Next, "Instead of super setting everything, I do straight hard sets," she says. She focuses on "working with intensity, using slow and controlled tempo, and getting close to failure."

She Focused on One Program

It can be tempting to jump from workout to workout, but Shauna doesn't recommend it. "I stopped changing my workouts every week and instead focused on one program while applying progressive overload," she said.

RELATED: Lose Weight and "Change Your Life" with These 5 "Non-Extreme" Habits

She Rests Between Sets

You don't have to keep moving during a workout, per Shauna. "Instead of doing jump squats or burpees between sets, I just REST between sets so that my muscles and CNS are prepared to another hard set," she explains.

She Walks Post-Workout

You don't need to run on the treadmill or walk steps until you sweat post-workout. "Instead of ending my hard weight workout with a hard cardio workout I leave and use walking daily as my way to get activity because it does not compete with building muscle," she says.

She Cycles Nutrition

Shauna refuses to be a slave to dieting and calorie deficits. "I stopped living in a calorie deficit and cycled my nutrition phases," she says.

RELATED: Metabolism Expert Reveals 4-Ingredient Pudding That Burns Fat Like Ozempic

These Changes Will Support Lean Muscle Growth

According to Shauna, all of these changes support one thing, "growing lean muscle," she says. "Muscle growth is what you want if you're trying to look 'toned,' stay healthy as you age, and optimize your metabolism. To optimally grow muscle it takes working with the same plan, using the right intensity, applying progressive overload (aka adding more reps or weight) and allowing rest both between sets and between workout sessions."

Work Smarter, Not Harder

"My body changed the most when I STOPPED using my workouts to try and burn and started using them to BUILD. It's a completely different mindset but I promise you it provides dramatic changes! Time to work SMARTER not HARDER," she concludes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

Beautiful woman checking her body shape in a mirror.
15 Daily Habits to Lose 5-10 Pounds in 30 Days
Shutterstock
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

Man eats, eating​What To Do InsteadShutterstock

Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.​Progress to Full Push-upsShutterstock

Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

Determined woman running up on seaside mountain stairs​Regular ExerciseShutterstock

Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

Calories Nutrition Food Exercise ConceptShutterstock

This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

Skip breakfast concept with no symbol and clock on plate, Intermittent FastingShutterstock

Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

woman eats sweets at night to sneak in a refrigerator. Fridge​Breaking Free from Food ObsessionShutterstock

Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewTop 5 Clean Carbs for Your BodyShutterstock

You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top view​Hopping “On and Off” the WagonShutterstock

Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

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This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

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Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

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“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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