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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 these20 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 these20 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
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 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

6 High-Protein, Almost Zero-Calorie Foods That Helped Me Drop Body Fat Fast

Fun on white sand. Portrait of happy young woman in beachwear on the beach
Shutterstock
Leah Suzanne
By Leah SuzanneApr 24, 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.

Are you trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt concept​2. Greek YogurtShutterstock

Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.​17. Soy Protein PowderShutterstock

Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

Canned tuna on wood background​7. Canned FishShutterstock

She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

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

Low-Fat Cottage Cheese

Cottage cheese or fresh milk curd as background close up. Homemade cottage cheese texture.Shutterstock

Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

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

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Eat This for Breakfast to Burn More Fat

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independent
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Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.​StarbucksShutterstock

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

Wooden box filled fresh vegetables​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstock

Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Fitness & Workouts

I'm a Trainer and These 5 Moves Burn Fat Better Than Cardio

Josh York joshyorkgg
5 Simple Exercises That Transform Your Body in 30 Days
Copyright joshyorkgg/Instagram
Josh York
By Josh YorkApr 23, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
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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.

Every January, gyms fill with people logging hours on treadmills and ellipticals, hoping to burn fat. But what if there's a more effective approach? Many fitness enthusiasts don't realize that certain strength exercises can torch more calories than traditional cardio, both during and after your workout.I'm Josh York, a certified personal trainer who's been helping people get fit for years. Back in high school, I played hockey and realized how being in good shape made me perform better on the ice. That's when I fell in love with fitness. These days, I help clients reach their goals through more effective workouts. After years of experience, I've discovered that certain exercises burn fat way more efficiently than spending hours on the treadmill. Let me show you five moves that will transform your workouts and get you results faster than traditional cardio.

Why Cardio Alone Isn't the Answer

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Many people think cardio is the best way to burn fat. In my experience, there are two common mistakes – over-relying on cardio and overestimating calorie burn - that most people make when trying to lose fat with cardio. When trying to lose fat, cardio, diet, and strength training are just as critical to provide a balanced routine. Having a proper diet with a calorie deficit and a healthy diet provides effective fat loss. Incorporating strength training aids in building and maintaining muscle mass, both of which are crucial for burning calories at rest and sustaining a healthy metabolic rate. You have to keep a balanced mix of intensity and volume when performing cardio for fat loss for the best results. Read on to learn my top 5 fat-burning exercises.

1. Squats: The Lower Body Power Move

Positive sportive woman with bun hairstyle and in tight sportswear doing squatting sit-up exercise while watching training video on tablet. indoor studio shot illuminated by sunlight from windowShutterstock

How to do it: Begin by facing forward with your feet shoulder-width apart. Place your hands on your hips or arms straight in front of you at shoulder height. Bend at your knees while keeping your back straight. Lower to the ground until you reach 90 degrees. Stand back up to the start position.

How often: Aim to do squats three times a week with three sets of 10-20 reps.

Why it works: Squats help to build muscle, which increases your resting metabolic rate – leading to more calories being burned throughout your day. The muscle mass being built requires more energy to maintain in the long term.

Beginner modifications: Two easy ways to modify squats are to place a chair under you in order to create a natural pause at the bottom and control how far you go down. The second way is to not complete the full motion by not squatting as far until you get more comfortable with the movement.

Common mistakes to avoid: The biggest mistake to avoid is not squatting deep enough. Additionally, you want to ensure you don't lean forward, lift your heels off the ground, or round your back.

2. Lunges: Step Your Way to Fat Loss

Brunette female in good shape wearing white top and beige leggins doing lunges and holding blue dumbbells in hands, working out legs, looking straight ahead with serious expression.Shutterstock

How to do it: Stand with your feet together. Place your hands on your hips. Take a step forward with one leg. Bend at the knees until you reach 90 degrees. Stand back up and bring the front foot back to the start position. Repeat with the opposite leg.

How often: The goal when doing lunges is to do them three to five times per week with two to three sets of 10 to 15 reps.

Why it works: Lunges can be performed at a higher intensity and variety, leading to more muscle being built and an increase in resting metabolism like squats.

Beginner modifications: Some simple modifications for lunges include shortening the front step, reduced range of motion with how low you go to the ground, using a chair or wall for support, and performing a reverse lunge to add stability.

Common mistakes to avoid: Focus on your step length so you aren't leaning too far forward. Another common mistake to avoid is pushing your front knee in front of your toes in order to avoid pain in your knee joint.

3. Dumbbell Overhead Lunge: Add Upper Body Work

Cheerful athletic woman standing in lunge position and raising arms holding dumbbells, having bodybuilding workout in modern living room interior. Home fitness concept

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How to do it: Place your feet together. Pick up the dumbbells in either a neutral grip or with your palms facing forward. Raise both arms straight over your head and hold the dumbbells above you. Take a step forward with one leg. Bend at the knees until you reach 90 degrees. Stand back up and bring the front foot back to the start position. Repeat with the opposite leg.

How often: Dumbbell overhead lunges should be performed three to five times a week with two to three sets of eight to 12 reps.

Why it works: This exercise engages more muscle throughout your body to help give a comprehensive strength workout to increase your metabolism.

Beginner modifications: The similar modifications to bodyweight lunges can also be used with dumbbell overhead lunges. An additional modification would be to start with lighter dumbbells or no weight in your hands as you raise them above your head.

Common mistakes to avoid: When doing dumbbell overhead lunges, avoid using weight that is too heavy. This can lead to additional common mistakes such as poor posture and leaning forward.

4. Kettlebell Swing: The Total Body Burner

A bodybuilder in shape is swinging kettlebell while standing in a gym.​Also, She Busts Some Fitness Myths, Including Daily WorkoutsShutterstock

How to do it: Place the kettlebell directly in front of you at your feet. Hinge at your hips to lower your body down and grab the kettlebell with both hands, palms facing you. Stand up and thrust your hips forward. In the same motion swing your arms straight up to shoulder height. Control the swing back down and squat back to the start position.

How often: For the best results, do kettlebell swings two to three times per week with three sets of 10 to 15 reps.

Why it works: Kettlebell swings combine intensity and total-body resistance training to promote post-exercise calorie burn. This can also be performed in a HIIT-style workout to burn more calories in a shorter time period.

Beginner modifications: Begin by working on the hip movement to master keeping your back straight and core engaged. If using weight, try lighter weight and focusing on controlled movements throughout the exercise.

Common mistakes to avoid: The most common mistakes to avoid with this exercise are squatting instead of hinging, swinging your arms instead of using your hips, hyperextending the lower back, and rounding the shoulders or back.

5. Burpees: The Ultimate Fat Melter

Jump up burpee. Sport exercises. Stage and release of squat. Exercises with free weight. Mixed race black man workout jump exercise on sport ground outdoor with urban cityscape on background.Shutterstock

How to do it: Stand with your feet shoulder-width apart. Squat down and kick your legs out to a plank position. Drop into a push-up. Bring your feet back in to your chest. Propel up off the ground with your arms straight over your head.

How often: Perform burpees two to three times per week, aiming to complete three to four sets of eight to 12 reps.

Why it works: Burpees require a wide range of muscles in a high-intensity exercise to create a greater metabolic boost and calorie burn.

Beginner modifications: As a beginner, start with slower movements such as walking your legs in and out to work on form before speeding the exercise up. Break the workout down to individual movements to perfect each one.

Common mistakes to avoid: It is important to not rush through the workout, while also remembering to keep your core engaged.

Your Weekly Fat-Burning Workout Plan

Confident young sportswoman outdoors at the seaside, doing squatsShutterstock

In order for the best results, structure these moves into a HIIT or circuit-style workout plan.

An example workout plan to follow would be:

Day 1: Full Body HIIT

  • Squats – 3 sets of 10-12 reps
  • Lunges – 3 sets of 10-12 reps per leg
  • Dumbbell Overhead Lunges – 3 sets of 10-12 reps per leg
  • Kettlebell Swings: 3 sets of 10-12 reps
  • Burpees – 3 sets of 8-10 reps
  • Intervals – Incorporate 15-30 seconds of rest between exercises

Day 2: Rest or Active Recovery

  • Light Cardio, yoga, or stretching

Day 3: Full Body HIIT

  • Squats – 3 sets of 10-12 reps
  • Lunges – 3 sets of 10-12 reps per leg
  • Dumbbell Overhead Lunges – 3 sets of 10-12 reps per leg
  • Kettlebell Swings: 3 sets of 10-12 reps
  • Burpees – 3 sets of 8-10 reps
  • Intervals – Incorporate 15-30 seconds of rest between exercises

Day 4: Rest or Active Recovery

  • Light Cardio, yoga, or stretching

Day 5: Lower Body Focus

  • Squats – 3 sets of 12-15 reps
  • Lunges – 3 sets of 12-15 reps per leg
  • Dumbbell Overhead Lunges – 3 sets of 12-15 reps per leg
  • Kettlebell Swings: 3 sets of 15-20 reps

Day 6 & 7: Rest or Active Recovery

  • Light Cardio, yoga, or stretching

Maximize Your Results Beyond Exercise

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In order to maximize results from these workouts, you must have proper nutrition, plenty of sleep, and proper recovery. When it comes to diet, focus on a calorie deficit so that you are taking in fewer calories than you are burning. You also want to manage protein intake to help support muscle growth, while balanced nutrients – carbs, fats, and micronutrients – support overall health and energy levels. Sufficient sleep will regulate your appetite and metabolism. You have to listen to your body and allow for recovery so the muscles can recover and rebuild. Active recovery like stretching and walking are great options to promote blood flow and reduce muscle soreness on rest days.

What Results Can You Expect?

Strong woman with broccoli in the kitchen10 Foods That Grow Muscle FastShutterstock/Terelyuk

Overall results with this workout plan would be improvements in strength, stamina, and overall fitness levels. In the initial four to six weeks, a person would experience increased stamina and initial enhancement to muscle definition. Consistency over an eight-week period will lead to higher strength levels and endurance, including increased muscle mass. There will also be a visible loss of body fat.

Ready to Ditch Cardio? Final Advice

Smiling Woman Measuring body With Tape Standing In Front Of Mirror At Home. Beautiful fitness woman measuring butt in front of mirror in living room after fitness marathon. Selective Focus.Shutterstock

Push fears aside and jump into something new. Stick with it day after day, and you'll start seeing those results when you stay committed to the plan. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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