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This Is What Happens to Your Body If You Don’t Lift Weights

Learn why strength training is crucial for overall health and wellness.

FACT CHECKED BY Christopher Roback
bald brutal sexy strong bodybuilder athletic fitness man pumping up abs muscles workout bodybuilding concept background
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FACT CHECKED BY Christopher Roback

The human body is fascinating. It is composed of bone, muscles, fat and so much more. Muscle and fat and the two main components that can be altered in one’s lifetime. Fat is a primary component of the body and responsible for protecting the internal organs: If we have too much, we grow in size, in a fluffy kind of a way. Muscle, on the other hand, is denser. We all have muscle fibers, but depending on how we use them, they can be thicker and stronger or thinner and weaker. The muscles of the human body are responsible for moving joints and creating movement in the body. We have about 600 muscles, all of which have a very important responsibility and are filled with muscle fibers. Here is what happens to them if you don’t lift weights.


1. Your Muscle Fibers Get Skinnier and Weaker

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

If you don’t lift weights, muscle fibers get skinnier and weaker. This leaves the body more susceptible to injury and lack of strength. At the same time, strong and thick muscle fibers burn more calories with regular daily movement. If those fibers are thin and weak, the body’s calorie-burning mechanism won’t work at its full potential.

Related: Get Your Best Body With 7 Proven Tips From a Successful Fitness Expert

2. Protein Reserves Also Diminish

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

There is another part of muscle tissue that should be highlighted: Muscles store protein. Without sufficient weight training, this reserve of protein is minimal. Keeping a storage of protein provides immediate assistance for injuries and disease.

3. You Will Also Be More Prone to Injuries

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

Weight training is imperative. When you lift weights, you build up the muscle fibers, so that they can provide energy for the body and strength for activities.You become more efficient at burning calories and you provide sufficient storage of protein for times of need. Additionally, the body is stronger, less susceptible to injuries and can hold posture and alignment in a more natural way.

4. Make Sure to Focus on Form

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

Every muscle in the body has a team of muscles working in unison. It’s almost like magic, one muscle contracts, while the other stretches, all to give the body the strength to lift, jump, or push. When wanting to incorporate a weight training program, or simply lift a box out of the car, form and technique are the key. Making sure that the abdominals are always held in, shoulders back and down, and chest lifted, places the spine in a stronger position of power for any lifting endeavor.

5. Consistently Use Your Muscles

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

As humans, we were designed to lift, jump, or push on a regular basis. Muscles are a natural part of the body. In today’s world we opt for convenience, taking away those moments to work a little harder, or push the body a bit further. This has created the need for weight training. As a society we have become accustomed to using a cart to pull a box, as opposed to consistently using our muscles for the task at hand.

Related: I Lost Over 16 Pounds in 3 Weeks with This Surprising Drink

6. Also, Challenge Them with Overload

Barbel weights in gymShutterstock

Muscles are challenged with something called overload. This means that you have to consistently lift things that are a bit heavier. If you go to a gym, you start with 5 lbs. and work your way to 10lbs. This same principle can be found during your daily movements. Looking for opportunities to lift heavy things. The gym is a great place to start, but also carrying your groceries can create the right challenge to keep you strong.

💪🔥Body Booster: Gradually push your body to lift heavier weights. This is the only way you will continue to build muscles. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

bald brutal sexy strong bodybuilder athletic fitness man pumping up abs muscles workout bodybuilding concept background
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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

The human body is fascinating. It is composed of bone, muscles, fat and so much more. Muscle and fat and the two main components that can be altered in one’s lifetime. Fat is a primary component of the body and responsible for protecting the internal organs: If we have too much, we grow in size, in a fluffy kind of a way. Muscle, on the other hand, is denser. We all have muscle fibers, but depending on how we use them, they can be thicker and stronger or thinner and weaker. The muscles of the human body are responsible for moving joints and creating movement in the body. We have about 600 muscles, all of which have a very important responsibility and are filled with muscle fibers. Here is what happens to them if you don’t lift weights.


1. Your Muscle Fibers Get Skinnier and Weaker

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

If you don’t lift weights, muscle fibers get skinnier and weaker. This leaves the body more susceptible to injury and lack of strength. At the same time, strong and thick muscle fibers burn more calories with regular daily movement. If those fibers are thin and weak, the body’s calorie-burning mechanism won’t work at its full potential.

Related: Get Your Best Body With 7 Proven Tips From a Successful Fitness Expert

2. Protein Reserves Also Diminish

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

There is another part of muscle tissue that should be highlighted: Muscles store protein. Without sufficient weight training, this reserve of protein is minimal. Keeping a storage of protein provides immediate assistance for injuries and disease.

3. You Will Also Be More Prone to Injuries

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

Weight training is imperative. When you lift weights, you build up the muscle fibers, so that they can provide energy for the body and strength for activities.You become more efficient at burning calories and you provide sufficient storage of protein for times of need. Additionally, the body is stronger, less susceptible to injuries and can hold posture and alignment in a more natural way.

4. Make Sure to Focus on Form

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

Every muscle in the body has a team of muscles working in unison. It’s almost like magic, one muscle contracts, while the other stretches, all to give the body the strength to lift, jump, or push. When wanting to incorporate a weight training program, or simply lift a box out of the car, form and technique are the key. Making sure that the abdominals are always held in, shoulders back and down, and chest lifted, places the spine in a stronger position of power for any lifting endeavor.

5. Consistently Use Your Muscles

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

As humans, we were designed to lift, jump, or push on a regular basis. Muscles are a natural part of the body. In today’s world we opt for convenience, taking away those moments to work a little harder, or push the body a bit further. This has created the need for weight training. As a society we have become accustomed to using a cart to pull a box, as opposed to consistently using our muscles for the task at hand.

Related: I Lost Over 16 Pounds in 3 Weeks with This Surprising Drink

6. Also, Challenge Them with Overload

Barbel weights in gymShutterstock

Muscles are challenged with something called overload. This means that you have to consistently lift things that are a bit heavier. If you go to a gym, you start with 5 lbs. and work your way to 10lbs. This same principle can be found during your daily movements. Looking for opportunities to lift heavy things. The gym is a great place to start, but also carrying your groceries can create the right challenge to keep you strong.

💪🔥Body Booster: Gradually push your body to lift heavier weights. This is the only way you will continue to build muscles. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

You might be excited that you are losing weight, but are you really losing the right kind? Autumn Bates (@autumbates) is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. In a recent social media post, Autumn revealed “the seven clear signs that you're probably burning muscle and not body fat.”


It’s Important to Lose Body Fat, Not Muscle Mass

“When looking to achieve a weight loss goal, we should always be focused on losing body fat while not losing any or very little muscle mass. When we lose muscle, it results in a slower metabolism and becoming more carb-sensitive, making it a lot easier to regain the weight that we just lost. Not to mention, it just makes us less metabolically healthy,” Autumn says in the video.

There Are 7 “Clear Signs”

“It's super important you know the signs of when you're actually losing muscle so that you can shift gears and make changes asap. So I'm going to share these seven clear signs that you're losing muscle and not fat,” Autumn continues.

Sign 1: You Are Gaining Body Fat

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

The first sign is that you're gaining body fat. “Now, it is actually possible to lose weight while still gaining body fat so that the scale could be going down, but you could actually be gaining body fat. That's why it's really important actually to measure the right thing,” Autumn says. “I never recommend just using the scale.”

Use the Right Measurements, Like InBody

Slim girl with centimeter isolated on whiteShutterstock

“You want to use measurements that actually track body fat as well as muscle mass. My favorite option is the InBody. It actually breaks down body fat and muscle mass in pounds as well as percentages. So you can actually see where that weight loss or weight gain is coming from because if you're gaining weight, but if it's all from muscle, that's actually a good thing,” Autumn says.

If You Are Losing Muscle While Gaining Fat, Your Metabolism Is Slowing Down

A woman using a body fat scale at the gymShutterstock

“The body's going to be stronger. You're going to have a healthier metabolism, and overall, you're actually making progress toward body recomposition. But if you're losing muscle while gaining body fat is actually making it so the metabolism is slower, you're in a less healthy metabolic state, and you're much more likely to gain back the weight that you lost,” Autumn points out.

You Can Also Use a Tape Measure

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

“You could also use a tape measure, which is a better form of measurement than just a typical scale,” she says. “The InBody can often be found at a gym, or sometimes you can find at a local health food store.”

Sign 2: You Are Losing Muscle Mass

“The second is that you're losing muscle mass,” Autumn continues. “This is what happens when you simply just eat less without actually paying attention to the right types of foods to help hold onto muscle mass. So if you're using the typical eat less, move, more strategy of just calorie restriction and doing a lot of cardio or just a lot of movement in general, this is the common outcome.”

This Happens When You Drop Your Calories, and You Don’t Exercise

Close Up Of Woman Looking At Calorie Counting App On Mobile Phone At HomeShutterstock

“Let's say you're focused on just counting calories, reducing calories, and you drop down to 1600 calories. You start to lose weight on the scale, and so you think you're making progress, but then suddenly, you hit a plateau. So you think, okay, I need just to eat a little bit less. So you drop your calories by another 200. You break through that plateau, and you start to lose weight again, just on the scale. Then you plateau again, and you can see how this process repeats itself. So, in order to continue seeing results, you have to keep eating less and less and less, but if you're actually keeping track of the right measurements, you would see that that weight loss was coming from muscle and not body fat, or at least largely from muscle, which is why you had to keep eating less and less and less in order to achieve or maintain those results,” Autumn says.

Muscle Mass Prevents This From Happening

Young cauciasian fitness woman wearing sport clothes training outdoors eating healthy banana and showing proud arm muscle.Shutterstock

When we have more muscle mass, it actually gives us a lot more flexibility with the types of foods we can be eating to help support our goals or even maintain our goals, and it helps to prevent this issue of having to eat less and less and less in order to achieve those goals.

Sign 3: You’re Feeling Exhausted After Working Out

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.Shutterstock

The third sign is that you're feeling exhausted after a workout. “This is actually a big sign of overtraining, and one of the results of overtraining is actually losing muscle mass,” Autumn says.

This Happens From Overtraining

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workoutShutterstock

“Good high-quality training that's well structured should make you feel more energized for the day and not totally wiped out. When you're in a state of overtraining, it's really common to either go into the workout feeling burnout or to come out of the workout feeling burnout, whichever it is. You shouldn't be feeling excessively burnt out after the workout,” Autumn says.

A Lot of People Don’t Know They Are Overtraining

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

“What's tricky about this one is a lot of people don't think they fall into this category because maybe they're not working out every single day, and so they assume that there's no way they could be overtraining. But a lot of people actually fall into this trap of overtraining because they don't consider the other stressors in their life over training results because we don't have enough time to recover from stressors. Typically, we would just think of the stressor coming from exercise, but it can come from other stressors as well. Like for example, if you stand a lot at work, that is a big stressor on the body, or if you're eating a really poor diet, that is also a stressor on the body, or if you have just a lot of mental or emotional stress, again, another stressor on the body,” says Autumn.

Make Sure to Give Your Body Rest and Repair

“So if you're not getting adequate rest and repair from your workouts while also accounting for the other stressors in your body, whether it be physical or mental, this can also lead to a state of overtraining. And the horrible irony of it is that from the state of overtraining, you start to see the reverse of what you're actually trying to achieve. You start to see muscle being lost as well as body fat increasing. So a lot of people try to overcorrect the wrong direction and add in more workouts, which is actually just making the problem worse,” Autumn says.

Sign 4: You Are Feeling Weaker

leg of fat woman being run or jog on belt of treadmill machineShutterstock

The fourth sign is that you're feeling weaker. “This really goes along with the overtraining. If you find that with your workouts you can no longer do the same intensity or you're not progressing with your workouts, but instead maybe you're actually regressing, then you're probably losing muscle mass,” Autumn says.

RELATED: 7 Healthiest Foods You Need in Your Diet Every Day

You Can’t Lift the Weights You Used to Be Able To

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“So if maybe in the past you're able to use 15-pound dumbbells, but now you can only use like 12 or 10-pound dumbbells, and that is a huge red flag, you should be getting progressively stronger when you're actually maintaining or even increasing muscle mass a bit and not getting weaker,” she explains.

Sign 5: You Aren’t Sleeping Well

Woman laying on bed in night with her eyes opened.Shutterstock

“The fifth is you're getting poor sleep, and specifically, you're getting poor sleep all of a sudden. Like if you've always had poor sleep, there could be other issues going on, like you don't have a good bedtime routine or maybe some nutrient deficiencies,” Autumn says.

If You Aren’t Eating Enough, You Could Be Having Cortisol Spikes and That Can Disrupt Sleep Hormones

“But if suddenly, especially if you are on some type of body recomposition journey, you're noticing that you're not getting great sleep or you're waking up throughout the night, this is also another huge red flag because when you're not eating enough to help support body recomposition and therefore could be losing muscle mass, this can result in cortisol spikes throughout the day,” Autumn says. “That can disrupt our sleep hormone melatonin, which makes it much more likely that you're going to have either restless sleep or wake up often throughout the night. If, instead, you're getting deep, high-quality sleep every single night, then this is a good sign that you probably are on the right track.”

Sign 6: You Are Feeling Cold All the Time

Sick woman with headache sitting under the blanketShutterstock

The sixth sign is that you're feeling cold all the time, “especially again, if this is a sudden change,” Autumn says. “When we aren't eating enough to support our body's needs during body recomposition, this can lead to the body having difficulties with regulating internal temperatures, plus having muscle mass actually helps to keep us warm. It's a big portion of actually regulating our body temperature. So if you're losing muscle mass, it's getting harder for the body to actually maintain a consistent body temperature and therefore could result in you feeling colder more often, especially when other people aren't feeling very cold.”

RELATED: I Lost 100 Pounds by Walking Every Day: Here Are My Hacks

Sign 7: You Are Losing Motivation

Young woman rubs her eyes after using glasses. Eye pain or fatigue concept.Shutterstock

“The seventh clear sign is that you're just losing motivation in general or you have low energy levels. We need proper fuel and a well-functioning metabolism in order to have good energy levels and feel good throughout the day,” Autumn says.

A Slowing Metabolism Results in Lower Energy Levels

“On the flip side, a slowing metabolism as a result of losing muscle mass can result in lower energy levels or feeling sluggish or unmotivated again, especially if this is a sudden change. If usually you're somebody who's highly energized, highly motivated, and suddenly you're just feeling really sluggish and not feeling motivated for work or your workouts or things that usually you would be motivated for, then this is a very big red flag that you need to take note of,” Autumn concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Deborah Atkinson, founder of Flipping 50 and social media influencer, is here to report that everything you think you know about exercise could be wrong – and preventing you from getting into or staying in shape in your fifties. “As a young adult, you learned that cardiovascular exercise was actually the bomb. Cardiovascular exercise helped you burn calories, and if you wanted muscle tone and you wanted to be lean or to lose fat, that was actually the ticket to helping you do so,” she says, going on to reveal the truth about cardio exercise.


She Relied on Cardio When She Was Younger

“Back in the day, I loved cardiovascular exercise. I actually started teaching aerobics back in the day when it was high impact, and then it was low impact, and then it became step aerobics, and then it became slide and spinning and all of the other options, and then we blurred them all together and did fusion classes and kickboxing and spinning and everything all at once. So if you can relate to that, we are of the same era, girlfriend,” she says in the video.

The Fallacy She Believed? Burning Calories Led to Fat Loss

“Here's what we used to think. We used to believe that burning calories led to fat loss; burning calories was the key,” she says. “Here's the challenge with that. It's not about calories alone.”

Hormones Are Also Part of the Equation

Group of senior women at bar cafeteria enjoying breakfast drinking coffee and eating croissant - Life style concept - Mature female having fun at bistrò cafe and sharing time togetherShutterstock

“What we wanna consider is that it's hormones that determine the calories that you eat or the calories that you expend, how your body deals with that, whether that encourages more fat burning or it encourages more fat storage,” she explains.

As You Age, Your Body Doesn’t Handle Stress the Same Way

Yoga mindfulness meditation No stress keep calm. Middle aged woman practicing yoga at office. Woman taking break from work meditating relaxing. Mature lady doing breathing practice online yoga at workShutterstock

She explains that as you get older, your body doesn’t handle stressors the same way. “So now we reduce the overall stress load, those things all affect the stress impact,” she says. “And let me just suggest to you that in midlife and beyond, but particularly if you're just approaching menopause or you're just after menopause, that is when we're really in what we call menopause transition. It's a more volatile stage. We don't handle extra stressors really well right then because our hormones have changed, and many of them have declined.”

Cortisol Spikes Lead to Weight Gain

Menopause, weight gain. Concerned woman standing on floor scales in bathroomShutterstock

“When that happens, cortisol goes up, we don't handle it as well because we're dealing with more relative to what we did when we were 20 or 30, even 40. So many of you may have entered perimenopause in your forties, but it probably wasn't at its height. That late-stage perimenopause is just a little bit more detrimental to your hormones. That's the time when you may want to take some of that really high-impact and high-intensity exercise and transition to doing more walking and moving. Not that you can't do little bits of that high-intensity exercise, but you don't wanna do more of it,” she says.

HIIT Might Burn More Fat But Is More Stressful for Your Body

High-intensity interval training is known to burn more fat or, at least after the fact, burn more fat. But if you're already stressed, doing high-intensity exercises is more stressful to your body than doing lower-intensity movements like going for a walk or doing yoga. And at that moment when you're already stressed from relationships, work, finances, and your schedule preparing for good things like weddings and celebrations, you may need yoga. And that actually may help you rebalance hormones to the effect that what you're doing is enabling more fat loss because you have to take away the gait,” she says.

Stress Will Make Your Body Hold Onto Fat

Mature african woman looking outside window with uncertainty. Thoughtful mid adult woman looking away through the window while thinking about her future business after pandemic. Doubtful lady at home.Shutterstock

“You have to take away what's in the way. And if you're under stress, a lot of stress will make your body hold onto fat. It's self-preservation, and it started centuries ago. But we still are always going to have that just because it's evolution, and it's coming with us even though we're well beyond that.”

Eve Thought She Loves Exercise, She Still Understands the Importance of Lower Impact Workouts

Cheerful senior friends exercising in park. Women in sportive clothes stretching on cloudy day. Sport, friendship conceptShutterstock

She also admits that she loves to exercise a little bit on the more side, “more than many people do. But I've also realized that I can no longer do it right now. My body is just saying you're going to do better going for walks, hiking, and strength training than if you try another endurance triathlon. That's not going to work well for you,” she says.

She Gained Inflammation Weight During an Endurance Event

Closeup shot of pain leg foot suffering tanned beautiful young Asian woman touch ankle at home interior living room. Injuries Poor health Illness concept. Cool offer BannerShutterstock

She also reveals that she “gained between 12 and 14 pounds of inflammation during my last endurance event, so that ‘more’ formula wasn't working for me. So I want you to think about that.”

She Recommends Workouts That Offer Endorphins

Portrait of stylish mature woman with gray hair on city street. Older woman in leather jacket smiling.Shutterstock

“We think burning calories is the answer. It's not the only answer. And really, it's not the best use or application of exercise. What I want you to do is think of activities that you love. Because loving something means you're spinning off more endorphins, you're getting more oxytocin and serotonin. Those are a few good things that happen when you hold somebody's hand, hug somebody, or have sex, and you can make that happen through exercise that you enjoy as well. It doesn't happen from exercise for which you hold yourself accountable.”

Cardio Will Burn More Calories in the Moment, But Long Term, Strength Training Will Burn More

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

“If we say 30 minutes of strength training and 30 minutes of cardiovascular activity, there is no question that you'll win. If you say which one is going to burn more calories, And you said cardio, it absolutely will. But here's the deal: it doesn't do it long-term. You have to have another fix of that cardio in order to do the same good that around the clock for up to 48 hours after you strength train; your body is just burning more calories,” she says.

You Will Even Burn Calories in Your Sleep

“Standing here, sitting here, going for a walk, sleeping, reading a book, all of that encourages the afterburn that happens 'cause your body's doing more repair after strength training than a cardiovascular workout,” she says.

Building Muscle Also Helps with Strength and Definition

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing her pride in her successful exercise routine.Shutterstock

“Point number two: We also think if we're, we wanna be toned and defined that we should do more cardiovascular exercise as if we got it. Again, it comes back to thinking we need to burn those calories. But to get tone and definition requires muscle. There is no difference when you say I want tone and I want definition. You're also saying to me, I want muscle. And you may think, no, I don't want to gain any muscle. I want to lose fat so I can see the muscle. It won't happen like that after 40. It won't happen like that, even more after 50 and 60. Absolutely. Game over. We're done with that. That ship sails. You actually got away with it. It wasn't working that well when you were 30 or 40, but you won't get away with it now,” she says.

Tone and Definition Come From Lean Muscle

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

“It's really important that you're considering tone and definition comes from lean muscle. And what that lean muscle again is coming back to the calorie burn. We want to elevate calorie burn around the clock when we're at rest when we're cleaning the house, we're cooking dinner, we're sleeping, we're at rest, we're driving in the car, you have more lean muscle mass. And that's not, you have more size than it. They're not synonymous. Actually, if you have more lean muscle mass, it's more compact. So it's actually probably going to be a smaller size,” she says.

Your Clothes Might Fit Differently – Even if the Scale Doesn’t Move

Cheerful senior woman enjoy carefree life dancing in kitchen, welcoming new day, celebrate moving into own apartment, feel happy, spend free time at home alone, listen favorite music. Active pastimeShutterstock

Even if the scale doesn’t move, your clothes will fit differently. “What I call that is a poor woman's way to measure body composition,” she says.

Don’t Just Look at Your Weight, But Body Fat Percentage

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

“If you don't have a smart scale, ideally, you get one,” she says, emphasizing the importance of body fat percentage over pounds. “We wanna be doing everything we can to preserve that lean muscle mass because then we're preserving our strength, our stamina, our endurance, our desire to do more all the rest of the day with energy.”

Strength Train Two or Three Times a Week and Make Sure to Rest

You don’t need to lift weights five times a week. “You want twice weekly,” she says. If you do three, make sure to give yourself a lot of time to rest and recover between.

Do Functional Movement

positive woman stretching outdoors preparing for exercise in sportswearShutterstock

“What's really important is that you have the recovery time between, and when you do functional work, it's a little bit lighter. You've got more things going on. It has more engagement for all muscles,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

This Gives You The “Best of Both Worlds”

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

“But these two anchors, when you're going a little bit heavier, actually boost your metabolism a little bit more. So now we have the best of both worlds. We're going to enhance your mobility, your ability to create more movement instances comfortably every day, all day,” she says.

It Will Boost Your Metabolism

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

“We're going to boost your metabolism. You are going to be a much more happy camper. Right away, you're going to start feeling stronger, start seeing more definition, and have a better appetite because you've got more lean muscle mass. And when I say better appetite, hungry at meals, not hungry in between, that's better appetite. You shouldn't have cravings.”

Movement Will Become More “Comfortable”

Middle age sportswoman smiling happy training at the park.Shutterstock

“When you're exercising in your sweet spot, and you have more function, you can easily rotate. Movement becomes more comfortable. So you can lift heavier these days, which makes your metabolism matter. That's a really important piece of looking at the whole picture,” she says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Never Skip Strength Training, But Try and Do Both

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

“Cardiovascular exercise burns more calories, but then you're done, and you pretty much recover from strength training. You burn fewer during that session, but you burn them around the clock for up to 48 hours, just a little bit, but for a much longer period of time. It adds up over time to be much better. So your odds are going with strength training every single time that you are choosing between: should I do strength or should I do cardio? I'm due for both. I always do strength. Never skip that,” she says.

Focus on the Long Term

Again, focus on the long-term. “It's not just what you burn during the exercise. It's what you burn around the clock that's going to matter to weight loss,” she says.

Think About Your Blood Sugar Spikes

Portrait of a senior woman exercising in a gym, mature couple running using threadmill machine equipment, healthy lifestyle and cardio exercise at fitness club concepts, vitality and active seniorShutterstock

“It's really important that if you're looking at weight loss, we need to look at what happens to you around the clock and how we are helping you utilize blood sugar. So, every time you eat, your blood sugar goes up. If we can keep it from going way up, we just get a little bump, we come back down, we're back into fat-burning mode, and our foot goes way up and stays way up. So does your insulin. And that puts you in fat storage,” she says.

RELATED: 3 New Ozempic and Wegovy Side Effects

She Wishes She Knew This When She Was Younger

“You may be thinking, my pants are too tight, and I get it, but this is a two-for-one – strength training really is the best answer. Now I wish I'd have known this when I was a trainer, a fitness instructor in my twenties, then a trainer in my late twenties and early thirties just starting out,” she says. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

FACT CHECKED BY Christopher Roback
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

There is a big misconception that “leaning out” is the same thing as losing weight. According to fitness expert Sadie Rigby, this is not the case. Rigby, a social media influencer and personal trainer, is committed to encouraging a “strong, not skinny” approach to health. In a new Instagram post, she explains how losing weight to lean out isn’t something that should be your goal. “My advice for anyone trying to lean out,” the first blurb of her video reads. Here is why you shouldn’t try to lose weight and what you should do instead.


Losing Weight Is Not the Right Way to Lean Out

In the caption, Sadie explains that losing weight “is not an effective approach to leaning out because usually it means you’re going to eat less and try to burn calories.”

You Will End Up Looking “Weaker,” She Says

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“This never works because even if you do lose weight, a lot of it isn’t even body fat, so you end up looking the same, just weaker,” she continues. “Not to mention you’re miserable so you’ll just end up right back where you were!”

Related: 6 Health Myths Busted by Dietitians

Instead, You Should Strengthen Your Body

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“Strengthening your body, on the other hand, is going to mean you’re eating more healthy, nutrient-dense foods, developing metabolically active muscles that give your body shape and definition while simultaneously shedding body fat specifically!” she concludes in the post.

Increase the Weight You Are Lifting

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In the video, she adds that you should “stop trying to decrease your body weight” and instead “start increasing the dumbbell weight.”

Related: 6 Health Myths Busted by Dietitians

Here Is Why Progressive Overload is Important

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In another post, she elaborates on the concept of progressive overload. “Sometimes we think progressive overload is just doing the same workouts over and over again. Progressive overload is gradually increasing the stress on our muscles, and there are multiple ways to achieve this!” she says, mentioning a few ways to do it. The first? “Increase time under tension (add a pulse, slow down the exercise, do tempo work),” she says. The second is by increasing the weight lifted, “or add a band,” she suggests. Finally, the third is to increase volume, “add reps and sets,” she says.

💪🔥Body Booster: If you want to achieve a leaner-looking body, don’t try to lose weight. Instead, work on building lean muscle, which will offer the leaner look you desire. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Evidence-Based

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

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

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

Are you making a common fitness mistake that is preventing you from achieving the desirable “toned” look? Dragana Jasprica is a body transformation expert and fitness coach who helps women who “love to lift” achieve their best body ever. In a new Instagram post, she reveals a huge mistake that she finds a lot of her clients make that is keeping them from firming up – and you might be making it too.


The Mistake? Fasted Training

According to Dragana, fasted training is a common mistake that women make, preventing them from toning up. “If you want to achieve the toned look, eat before you lift weights. Period,” she writes in her post. “One sure way to look soft is training on an empty stomach.”

RELATED: This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Your Energy Depletes

She goes on to explain “what happens when you train fasted,” starting with energy. When you don’t eat before you lift, “your body limits your power output because the energy demand of the training isn’t met by your nutrition strategy. This leads to less muscle growth,” she says.

Then, Your Body Breaks Down Muscle

Then, “your body breaks down muscle to compensate for the lack of energy from food,” she continues. “This leads to muscle loss, and the muscle loss is even greater if you are in a fat loss phase because of the overall calorie deficit.”

RELATED: 7 Protein Swaps a Dietitian Uses to Cut Calories Not Muscle

And Then Your Body Releases More Cortisol, Leading to More Cravings

Stress hormones are also impacted. “Your body has to release more cortisol to get the energy for training, which can lead to more cravings after your training. Cortisol can lead to more body fat accumulating around your belly and more water retention in your lower body,” she writes.

Over Time, the Impact Worsens

Over time, the impact worsens. “Do this over the years, and your body swims in stress hormones. This downregulates your metabolic rate, which leads to poorer recovery, performance, digestion, mood, sleep, and, of course, a worse look. If you ask me…No bueno,” she writes.

Here Is What to Do

Luckily, there are some things you can do to prevent this from happening. First, “have a proper meal within 60-90 min before training,” she writes. “Keep this pre-workout meal light in fat but rich in carbs & protein,” she adds. Also, “only eat foods that you digest well.”

RELATED: 77-Year-Old Former Model Reveals 6 Simple Arm Exercises She's Done for 30 Years

This Is Just the First Step

This is just the first step in your toning journey. “If you haven’t paid attention to this until now, you will notice a difference when you start to apply this strategy. But this is only one part of what is needed to look toned. If you want to make sure that you integrate it in the big picture of body transformation,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dr. Kevin Joseph
I'm a Doctor Who Lost 140 Pounds Using Ozempic—Here Are 5 Crucial First Steps
Copyright Dr. Kevin Joseph/Youtube/Shutterstock
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.

Many of us feel trapped in a cycle of failed diets and constant food cravings. Dr. Kevin Joseph knows that struggle all too well. A dedicated internal medicine physician from upstate New York and a frustrated binge eater since college, Dr. Joseph found himself weighing in at 345 pounds in February 2023. Through a comprehensive approach that combined treating underlying health conditions, microdosing GLP-1 agonists, and implementing targeted lifestyle changes, he lost an incredible 140 pounds in just 10 months. "My goal with sharing my story is to spread that passion and educate as many people as possible to be able to take control of their own health and advocate for themselves when it comes to their medical treatment plans," says Dr. Joseph. Discover how his medical expertise and personal journey can help transform your relationship with food and weight management for good.

Treat Your Underlying Conditions First

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Before you can successfully lose weight, you need to address what's holding you back. For Dr. Joseph, severe sleep apnea was derailing his weight loss efforts. "I would stop breathing 81 times every hour—more than once every minute," Dr. Joseph recalls. This condition left him exhausted, with morning headaches and extreme daytime fatigue. Without treating his sleep apnea with a CPAP machine first, Dr. Joseph realized any attempt at weight loss would be nearly impossible due to constant exhaustion and poor decision-making. Your underlying health conditions might be different, but addressing them first creates the foundation for successful weight loss.

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

Confronting Your Food Addiction

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You can't outrun food issues without facing them head-on. Dr. Joseph had struggled with binge eating disorder since college, using food as his primary coping mechanism for stress. "It was how I would handle stress... the only solace I could really find was food," Dr. Joseph explains. His binge eating had developed into a deeply ingrained habit over many years, particularly during his competitive pre-medicine studies. Recognizing and accepting this disorder was crucial to his recovery journey. If food has become your emotional crutch, acknowledging this pattern is your first step toward breaking free from it.

The Power of Intermittent Fasting

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Setting clear boundaries around when you eat can help regain control. Dr. Joseph implemented intermittent fasting with a specific eating window from 12 PM to 8 PM. "I think intermittent fasting helped me get control over my eating habits and I was able to set strict boundaries," Dr. Joseph shares. This approach helped him establish mental discipline and regain some control over his binge eating tendencies. Creating your own eating schedule can provide structure and reduce the constant internal dialogue about when and what to eat next.

Microdosing Tirzepatide - The Game Changer

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Your relationship with food can fundamentally change with the right medical support. After losing about 25 pounds through diet and exercise alone in the first few months, Dr. Joseph began microdosing tirzepatide (a GLP-1/GIP dual agonist) through a compounding pharmacy. "I started at one milligram weekly and I had great benefits. The biggest one was the food noise was almost gone," Dr. Joseph reveals. Instead of starting with the recommended 2.5mg weekly dose, he began with just 1mg weekly, which provided significant benefits without unnecessary side effects. His approach demonstrates how lower doses can still deliver remarkable results while minimizing potential downsides.

RELATED:20 Possible Ozempic Side Effects

Understanding "Food Noise"

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You might not realize how much mental energy food thoughts consume until they quiet down. Dr. Joseph describes food noise as "this nagging constant thought about food... every second of every day I was thinking about what I was gonna eat for lunch, what is it gonna be for dinner, if I didn't like dinner what would I eat after." For those struggling with food addiction or binge eating, this constant internal dialogue can be exhausting and overwhelming. When GLP-1 agonists reduce these intrusive thoughts, many people experience mental freedom they haven't felt in years.

Fine-Tuning Your Medication Protocol

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Your body's response to medication will evolve over time. Dr. Joseph started with 1mg of tirzepatide every seven days for eight weeks. When he noticed the food noise returning and weight loss stalling, he adjusted to 1mg every five days. "When it comes to these medications, you can either increase the dose or you can increase the frequency," Dr. Joseph explains. This personalized approach to medication management highlights the importance of paying attention to your body's signals and making adjustments accordingly.

Defining Microdosing GLP-1 Agonists

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You don't need maximum doses to get maximum benefits. According to Dr. Joseph, microdosing means "dosing at a level that is considered sub-therapeutic in clinical trials." For tirzepatide specifically, the minimum therapeutic dose in studies was 5mg, making his 1mg dose and even the standard starting dose of 2.5mg technically forms of microdosing. "I consider 2.5 milligrams in that range," Dr. Joseph confirms. This approach can help minimize side effects while still providing significant benefits for appetite regulation, metabolic health, and weight loss.

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

Incorporating Peptide Therapy

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Your weight loss journey can benefit from complementary treatments. As Dr. Joseph continued researching, he incorporated additional peptides into his regimen. "The ones that I advocate for and that I was taking were tesamorelin, ipamorelin, and BPC," Dr. Joseph shares. He credits tesamorelin especially for helping reduce abdominal fat: "After taking two cycles of tesamorelin, I do believe my abdomen or like my midsection is the leanest it's ever been." These peptides were used in 10-week cycles, with 10 weeks on followed by 10 weeks off.

The Crucial Role of Resistance Training

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Your muscles are metabolic powerhouses that need regular stimulation. Dr. Joseph added resistance training five days a week to his routine, though he started with just two to three sessions weekly. "Resistance training not only adds muscle mass but it also helps the central nervous system and it helps that mind-muscle connection," Dr. Joseph explains. Beyond weight loss, building muscle mass increases your resting metabolic rate and provides protection against injuries and frailty as you age.

Transforming Your Metabolism

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Your metabolic health extends far beyond just weight loss. Dr. Joseph noted signs of insulin resistance despite not having diabetes, including dark velvety patches on his skin (acanthosis nigricans). "Microdosing the tirzepatide just really improved my metabolism. It really got everything going and it made my body just function properly," Dr. Joseph shares. The metabolic benefits of GLP-1 agonists include improved insulin sensitivity, reduced inflammation, and better overall cellular function—benefits that persist even after reaching your weight loss goals.

RELATED:20 Things to Avoid While on Ozempic

Maintaining Your Progress

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Your success depends on finding a sustainable long-term approach. Dr. Joseph continues to microdose tirzepatide at 1mg every five days for "my metabolic health just for the anti-inflammatory effects," even after reaching his weight loss goals. He no longer uses growth hormone-related peptides due to potential concerns about elevated IGF-1 levels, showing how treatment plans should evolve based on emerging research and individual needs. Developing your own maintenance strategy is essential for keeping weight off long-term.

Becoming Your Own Health Advocate

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Your health journey requires both medical guidance and personal responsibility. Throughout his transformation, Dr. Joseph combined his medical knowledge with a willingness to research new treatment options. "I want to provide as much knowledge regarding peptides, protocols, side effects... you name it," he says about his mission to help others. His experience demonstrates the power of being an active participant in your health care, working with medical professionals while also educating yourself about innovative approaches to health optimization. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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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.

Breakfast may or may not be the most important meal of the day. For those who suffer from arthritis, it may be a game-changing meal. Fact: Certain foods trigger inflammation. If you want to get your day started on a pain-free note, there are a lot of breakfast foods you should avoid. Dr. Laurie Binder cAL, RNCNP, LCCE, Santa Monica Acupuncture and Wellness, is giving Body Network readers the lowdown on foods you should avoid in the morning to minimize arthritis pain. Here are the 7 worst breakfast foods that may be making your arthritis pain worse.

1. Sugary Cereals

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Why it’s bad: “Loaded with refined sugar and simple carbs, which can trigger inflammation and blood sugar spikes,” says Binder.

Natural alternative: Steel-cut oats topped with fresh berries and a drizzle of honey or cinnamon for sweetness.

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

2. Pastries & Doughnuts

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Why it’s bad: “High in refined flour, sugar, and unhealthy fats, all of which are known to worsen inflammatory symptoms,” explains Binder.

Natural alternative: Whole grain toast with almond butter and banana slices for healthy fats and anti-inflammatory nutrients.

3. Processed Breakfast Meats (Bacon, Sausage)

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Why it’s bad: “These meats are high in saturated fats and advanced glycation end-products (AGEs), both of which contribute to joint inflammation,” she says.

Natural alternative: Grilled turkey breast or low salt ham with anti-inflammatory herbs like turmeric or rosemary.

4. White Bread or Bagels

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Why it’s bad: “Refined grains can lead to spikes in blood sugar and inflammation,” Binder states.

Natural alternative: Sprouted grain or sourdough bread, which are lower in glycemic load and easier on the gut.

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

5. Flavored Yogurts

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Why it’s bad: “Many are packed with added sugars and artificial additives that may trigger inflammatory responses,” Binder reveals.

Natural alternative: Plain Greek yogurt with a handful of walnuts and anti-inflammatory fruits like blueberries or cherries

6. Fried Breakfast Items (e.g., hash browns, fried eggs)

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Why it’s bad: “Fried foods often contain trans fats or omega-6 oils, which can increase joint inflammation,” says Binder.

Natural alternative: Baked sweet potatoes or avocado (sourdough) toast with poached eggs, both rich in antioxidants and healthy fats.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

7. Fruit Juices

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Why it’s bad: “While they may seem healthy, most commercial juices are high in sugar and low in fiber, which can exacerbate inflammation,” Binder concludes. Natural alternative: Whole fruits or a green smoothie with kale, ginger, and pineapple (which contains bromelain, a natural anti-inflammatory enzyme). Worst case scenario you can dilute commercial fruit juice with water. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Kayleen Babel KayleenBabel dance.with.kayleen
Copyright KayleenBabel/YouTube/Shutterstock
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.

Most of us know the frustrating cycle of losing a few pounds only to gain them back. Kayleen Babel was stuck in exactly this pattern until she made some key changes that helped her lose 18 pounds in just five months. As a dancer, certified personal trainer (NASM), and nutrition coach (PN1-NC), Kayleen's approach combines expert knowledge with practical experience. Her journey wasn't about extreme diets or punishing workouts, but sustainable habits that created lasting results. Here's how she did it—and how you might do it too.

1. Change Your Mental Story

Before making any physical changes, Kayleen had to address her mindset. "I stopped telling myself the story that I couldn't do it or that I would never lose the weight," she explains in her post. These subconscious barriers were sabotaging her efforts whenever tough decisions arose. "If you have that story in your mind, then you're gonna let the excuses start creeping up and it's gonna be really easy to just give up," Kayleen says. By consciously challenging these limiting beliefs, she created the mental foundation for success.

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

2. Address Emotional Eating

For years, Kayleen used food to manage her emotions without realizing it. "I would use food to kind of just numb my emotions and not have to feel anything, or I would use food when I was bored or when I didn't want to be productive," she admits. Inspired by the book "Breaking Free From Emotional Eating," she learned to recognize when she wasn't actually hungry. Instead of reaching for food, Kayleen developed healthier coping mechanisms—therapy, mindful walks, and journaling—to process her feelings directly.

3. Create Better Eating Habits

Small changes in mealtime behavior made a significant difference. "Always eat sitting down at the table, on a plate, preferably using utensils," Kayleen recommends. This simple shift eliminated mindless kitchen grazing and created more awareness around food choices. "If you force yourself to sit down and take that thing and put it on a plate, you're either gonna look at it and be like, 'Wait, am I sure that I really want to eat this right now?' or you're gonna sit and really enjoy it," she explains. Kayleen also eliminated distractions during meals, which naturally reduced her portions without feeling deprived.

4. Track Calories Smartly

The foundation of Kayleen's physical transformation was creating a calorie deficit. "You need to be in a calorie deficit in order to lose weight," she states. "You could do this by eating fewer calories or by moving your body more and expending your energy more, or you can do a combination of both, which is what I did." Using an app called Carbon, Kayleen set a sustainable goal of losing a pound per week. The app adjusted her calorie targets based on weekly check-ins, creating a personalized path to her goal weight.

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

5. Focus on Protein and Plants

Rather than following a rigid diet, Kayleen built her meals around two key components. "I was focusing at every meal on plants and protein," she says. Vegetables provided essential nutrients while allowing her to eat satisfying portions without excess calories. Protein helped maintain muscle mass and kept hunger at bay. A typical day included egg whites with vegetables for breakfast, a protein-packed lunch bowl with plenty of greens, and a similar template for dinner. Despite the structure, Kayleen kept things interesting by experimenting with different recipes and flavors.

6. Navigate Social Situations

Social pressure often derails weight loss efforts, but Kayleen found a balanced approach. "I did not want to just become a hermit who was at home eating at home all the time," she says. "I still wanted to see my friends, still wanted to participate in social things." Her solution was maintaining discipline with food choices while out and suggesting healthier activities when possible. "I did try and convince a lot of my friends to do healthier things with me such as go on a walk at the park or go take a workout class," Kayleen explains. When necessary, she temporarily scaled back time with friends who weren't supportive of her goals.

7. Increase Daily Steps Dramatically

Walking became a cornerstone of Kayleen's weight loss strategy. While a new dog provided motivation for daily mile-long walks, the game-changer was adding a walking pad under her desk. "I work a nine-to-five job at my desk, I'm a remote worker," she explains. "This really helped me increase my activity because I could walk probably two hours and not even really notice that I'm walking." This simple change boosted her daily steps from barely 10,000 to an impressive 20,000. Kayleen maintained her strength training routine throughout to preserve muscle and eventually added running as her audition date approached.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

8. Change Your Media Diet

What we consume mentally affects our physical choices. "Your diet is more than just the food you consume," Kayleen points out. "Your diet includes the things you're consuming through social media, with your eyeballs, on advertisements, on TV, or the people that you're talking to." During her weight loss journey, she became more selective about her media consumption, muting food accounts that triggered cravings and following content that aligned with her health goals. This environmental awareness created additional support for her daily choices.

9. Embrace a Temporary Challenge

Perhaps most importantly, Kayleen maintained perspective throughout the process. "I kept reminding myself that this is not going to last forever and that I have a long life ahead of me where I won't always be in a calorie deficit," she says. This mindset helped her make difficult choices in the moment, knowing temporary discipline would lead to lasting results. "You really never regret the healthy choices, but you do regret the bad ones that in the moment feel so good," Kayleen reflects. While acknowledging the need for discipline, she emphasizes balance rather than deprivation as the key to sustainable weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.