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I’m 50+ and These are 3 Things I Wish I Knew Before Getting the Best Shape of My Life

One fitness expert reveals the secret to losing weight and staying in shape

FACT CHECKED BY Christopher Roback
Deborah_Atkinson_Flipping_50_10
FACT CHECKED BY Christopher Roback

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

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“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

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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

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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

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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”

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“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.

More For You

Alicia Erickson - The Midlife Maven aliciae
I Got Into the Best Shape of My Life at 50 by Following These 6 “Basics”
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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.

Are you looking for some inspiration to get in shape? Alicia Erikson, aka The Midlife Maven, is a social media influencer and fitness expert who designs programs specifically for people who want to shape up after 50. In a recent post, the 51-year-old unveils the dramatic transformation that occurred between the ages of 48 and 51. “Evolution of a mind and body transformation,” she writes, revealing the three key habits that helped her achieve it.

Her Old Habits Weren’t Working as She Entered Perimenopause

“As an active woman my entire life, I was coming into perimenopause and it was doing me DIRTY!!! What had worked before was NOT working anymore and I knew it was time to switch it up. And I KNEW this was going to become my lifestyle. This was a long game! What you want to achieve will take longer than you expect. So get ready to be patient and learn!” she writes.

RELATED:20 Superfoods for People Over 50

This Trifecta Helped Her Lose Weight

One thing was fundamental in her transformation: Changing her thought process. “Your mindset is everything! You want to change but if you have deeply rooted limiting beliefs, you will burn out fast,” she says. She reveals that a “trifecta” approach was instrumental in her journey.

Lifting Weights

Lifting weights is the first part of the trifecta. “Start with 3 days a week and slowly increase IF you want to. I recommend 3-5 days per week and you should be able to have a great lift in one hour if you are laser focused!” she says. “Follow a progressive overload lifting program. This is not hopping around from random workout to random workout. This is not circuit training or bootcamp with small dumbbells. You need a PLAN and to PROGRESS that plan over time!”

Walking

The second piece of the puzzle is walking. “From a generation of women thinking we need to be passed out in a pool of sweat on the floor - I get it. WALKING is one of the MOST effective fat burners!! Start where you’re at (even if it’s 4k steps per day) and slowly work on increasing your steps each week. I’m currently at 10-12k per day. If you need to break it up into chunks during your day that’s great!” she writes.

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

Counting Macros

The last part of the trifecta? Macros. “Understanding that you need appropriate amounts of Protein, Carbohydrates, Fats to sculpt a physique. A slight deficit to lose fat and a slight surplus to put on muscle. You can also eat in maintenance if you want to maintain your bodyweight and build muscle while burning fat,” she writes.

Make Yourself a Priority

“Make working on yourself a priority. We need to stop overanalyzing and start IMPLEMENTING! Most people are NOt doing the simple things day after day and this is why they don’t have results. Consistency and repetition in the kitchen and gym are KEY!” she concludes. “SUPER simple. Not easy. SIMPLE!” And if you enjoyed this article, don’t miss How White Lotus Star Michelle Monaghan Looks Flawless and Flat-Abbed at 49.

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.

Don’t let menopause be an excuse for not getting into shape. Annie Murray (@anniesfitnesssteyning) is a 54-year-old fitness trainer whose mission is “empowering mid-lifers to get strong, build healthy habits, and be the best version of themselves.” She regularly offers fitness, motivation, and nutrition tips to her followers on how to be the healthiest version of themselves through and beyond menopause. In a recent viral post, she reveals how she got into the best shape of her life and the changes she made to get there.


In the First Photo She Was 42 and Perimenopausal

Annie shares before-and-after images of herself during the perimenopausal stage and after menopause. “The photo on the left was taken when I was 42 years old. At the time, I was perimenopausal with low Tmuscle mass, low body weight, and low energy. I was constantly ill, experiencing bouts of shingles and chest infections,” she says.

This Was Her Training Routine and Diet

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

Her nutrition and exercise routine consisted of:

- Hours of cardio

- Bodyweight exercises

- Cutting out food groups

- Yo-yo dieting

- Eating too much convenience food, processed sugar and refined carbohydrates

- Drinking alcohol regularly

She Is Healthier at 54 Than She Was at 42

“The photo on the right was taken last week when I turned 54,” she continues. “I am currently post-menopausal, with high muscle mass and low body fat. My body weight has increased, I eat more, I have higher energy levels, and my immune system is strong. My metabolic age is 36, with a visceral fat rating of 2.”

Strength Training

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

She then goes on to detail her “nutrition and exercise” routine. She starts off by revealing she does strength training three times a week.

Cardio

Shot of athlete woman exercising on assault air bike.Shutterstock

She also makes sure to get cardio in, but doesn’t do as much. She does “cardio training 2-3x\week,” she writes.

Walking

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She also makes sure to get her steps in. “Walking daily” is part of her routine.

Nutritious Whole Foods

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.Shutterstock

As for her diet, she tries to keep it clean. “Eating nutritious whole-food,” is her focus.

Protein

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

She also understands the importance of fueling up with protein. “Eating a minimum of 100g protein a day,” is key, she says.

No Processed Sugar or Refined Carbohydrates

Unhealthy Chocolate Cookies with Vanilla Cream FillingShutterstock

One of her biggest no-nos when it comes to diet? “No processed sugar or refined carbohydrates,” she writes.

No Alcohol

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

There is something else she avoids: Drinking her calories. “No alcohol” is her other major, don’t.

She Discovered Weights at 48

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

“At the age of 48, I became a personal trainer and started to incorporate lighter weights into my fitness routine. At 50, I started to strength train in the gym using the progressive load technique (increasing the weight or number of reps over time). That’s when I discovered the power of lifting weights and the importance of having lean muscle mass,” she says.

Here Is Why Muscle Is Important

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

According to Annie, muscle is the “key” to:

✨ better body composition

✨ burning fat

✨ driving your metabolism

✨ protecting against disease

✨ regulating blood sugar

✨ controlling hunger

✨ increased mobility

✨ better mood

✨ increased energy

She Is “Fitter, Stronger, and Healthier” Than She Was in Her 20s

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

Overall, she is happy where she is today. “I can safely say, I am fitter, stronger and healthier now, than I was in my 20’s,” she says.

Having Lean Muscle “Is Key”

Middle age sportswoman smiling happy training at the park.Shutterstock

“If you’re serious about staying healthy whilst you age, then having lean muscle is key. The only way to build and maintain muscle is to lift weights and don’t stop. Combined this with good nutrition and that’s the formula that’s worked for me,” she says.

She Adds That “It’s Never too Late”

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

Her final words of wisdom? “If I can do it, so can you. It’s never too late, and you are never too old to start,” she says. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

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.

Laurence Codd, the star of the Fit and 50 YouTube channel, is a living example of how you can get fit and build muscle at any age. After starting his fitness journey in his mid-40s, Laurence transformed his body and now shares his journey with the world. He not only shared a video explaining his transformation, but he also spoke with Physique Coach Scott Tousignant on the Lose Fat Get Jacked YouTube channel. In both videos, he details his journey from being overweight in his 30s to getting ripped and staying lean in his 50s. Here is how Laurence says he got fit slim and how he stays lean with a balanced approach to fitness and nutrition.


How Laurence Started His Transformation

Laurence’s fitness journey began when he was overweight in his 30s and felt like life was passing him by. As he entered his mid-40s, he found motivation from his son and started going to the gym. It took him two years to get shredded for the first time. Reflecting on that moment, he said:

“The motivation to start training was much deeper than the story I've told in the past... I needed more time. The only way to accomplish this was to get into the best shape possible to live a longer and healthier life.”

Focusing on Balanced Nutrition

Fried salmon steak with cooked green asparagus, cherry tomatoes and lemon slices served on white plate on wooden tableShutterstock

Laurence’s approach to dieting changed over the years. In the beginning, he followed a very unbalanced diet, which led to inconsistent results. Now, he focuses on balanced eating without extremes.

“I would try and make it all up the next day fasting as long as possible,” he says, referring to his earlier days. “Balanced dieting is the best thing I've ever learned... If you overeat one day, you don't have to reduce all those calories the next day. You can spread the reduction out over the next week.”

This flexibility helps him stay lean without the stress of extreme bulking or cutting phases.

Managing Calories and Staying Lean

Happy senior man having fun cooking at home - Elderly person preparing health lunch in modern kitchen - Retired lifestyle time and food nutrition conceptShutterstock

Laurence emphasizes the importance of maintaining a healthy calorie balance. He believes in making small, manageable adjustments to achieve weight loss while maintaining muscle.

“I lost eight pounds really—eight and a half pounds over eight months,” Laurence explains. “It wasn’t a lot of weight to lose, but I started at maintenance and only had to cut 100 calories a day.”

He stresses that it's important not to go overboard with cutting calories too quickly, especially as you age. For him, slow, steady progress is the key.

“I didn’t have to cut many calories to lose that weight. It was more about staying consistent,” he says.

RELATED:I Eat Rice Every Day and Lose Weight with My Surprising Carb Trick

Building Muscle Without Gaining Excess Weight

A fit asian man does a set of lying dumbbell tricep extensions. Working out Triceps and arms at the gym.Shutterstock

Laurence Codd attributes much of his success to weight training. He explains his strategy of carefully managing his weight during bulking phases: “I didn’t want to get too fluffy to be shirtless on the internet,” Laurence says with a laugh. “I can move my weight at will. If I decide I want to gain five pounds, I can. If I want to lose five pounds, I can.”

This approach allows him to avoid long, grueling cutting phases that are difficult to maintain and can be mentally draining.

Importance of Consistency Over Time

Mature athlete using rowing machine while working out in a gym.Shutterstock

A big part of Laurence’s success comes from staying consistent with his training and nutrition. He encourages others not to go too hard too quickly but to build up their fitness gradually.

“You can definitely push yourself too hard and too far,” Laurence warns. “A lot of people start at 110%, and they don’t realize that you’ve got to start at maybe 50% and work your way up.”

By gradually increasing the intensity of his workouts, Laurence has been able to stay injury-free and continue progressing in his 50s.

The Role of Sleep and Recovery

Top view of single handsome grey-haired middle aged man wearing pajamas peacefully sleeping alone in bed at night at home, empty pillow and free space next to himShutterstock

Laurence also emphasizes the importance of recovery, especially as you get older. He mentions that he struggled with sleep during his cut phase but recognizes that maintaining good sleep habits is crucial for overall well-being and performance.

“I had some trouble with insomnia... Is that because I got a lot going on in my world right now, or is it because I’m so lean? It’s hard to say, but sleep is essential,” he notes.

RELATED:15 Quick And Easy Protein-Rich Breakfasts That Are Dietitian Approved

Final Thoughts on Staying Lean After 50

Photo of excited cheerful granddad toothy smile hands hold lift dumbbells isolated on yellow color backgroundShutterstock

For Laurence, the key to staying lean after 50 is balance—balance in nutrition, fitness, and life. His message is clear: you don’t need to go to extremes to achieve your fitness goals. By managing calories, maintaining a consistent workout routine, and staying flexible with your diet, you can stay lean and build muscle even in your 50s and beyond.

“It's way easier when you get lean and stay lean year-round. Your body doesn't rebel against you,” Laurence 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.

Nikki Madoch (@nikkigetsfit) is a weight loss influencer and YouTuber who shares about her health journey via social media outlets. In one of her viral videos, she reveals things she didn’t know – but wished she had – before losing weight. “I'm just talking about five things that I wish that I knew before I started my weight loss journey,” she says.


“These are just some of the things that I wish I knew before I started my journey of losing 70 pounds because it's definitely been such a learning experience,” she added. “I have had to completely change the way I think about things. I've had to switch my lifestyle around and really think about things differently to have success with this healthier lifestyle.”

You Need to Be Motivated By More Than Just Looks

“The first thing that I want to talk about that I wish I had known before I started was what was going to motivate me to lose weight. Because one thing that I feel like always caused me to just not have success with losing weight was my motivation behind it,” she says in the video.

“My reasoning behind why I wanted to lose weight for so long, I just wanted to look better. I wanted to have a flat stomach. I wanted to look like other people, and that was all it was. I just wanted to look like other people. I just wanted to be thin. I wanted to lose weight. Those were the only things that motivated me because it was what other people thought. I wanted other people to think better of me.”

Instead, Be Motivated By How You Feel

“This time around, I completely changed my way of thinking because it became a little bit more of a health scare, and I just stopped trying to think about what others thought. It almost became like, okay, this needs to be about me now.,” she says. “As I started my weight loss journey, honestly one week in, I could not believe how much better I felt after just one week.” She says she started focusing on portion control and fueling her body with healthy food, “and that motivated me more than I ever knew it could.”

She maintains “that has been what's motivated me, my entire journey. What's kept me going is how good I feel when I take care of myself: when I eat healthy, when I nourish myself, when I eat enough when I drink enough water, when I get enough sleep, when I exercise and move my body in ways that I enjoy, those things make me feel amazing. They genuinely make me feel good.”

That She Would Have More Body Dysmorphia

The next one? “I didn't know that I would have more body dysmorphia as I lost weight, and that was something that was kind of shocking to me because honestly, at my heaviest, it had gotten to the point where I just didn't care,” she says.

“Then, as I started losing weight and started focusing on every little thing, I would feel better about how I looked, but at the same time, I was noticing every little part of me. I felt like I was looking in the mirror a lot. I was checking out my stomach and my legs and just every part of me, my arms. I was so self-conscious about my loose skin that I was developing as I was losing weight.”

Be Prepared for the “Mental Game”

“I started to develop so many tendencies of just body dysmorphia, and it really got to me way more than I ever expected,” she says. “At my heavier weights, I wasn't as hard on myself about my body because I just gave up. So it was just a whole other mental game that I had to deal with going through weight loss.”

Use Your Weeklies

“The next thing that I wish I knew before I started my weight loss journey is specifically with Weight Watchers. And that is to use my weeklies,” she says.

“So when I first signed up and heard about the Weekly Bank, I kind of thought that was just like a bonus. You didn't really have to use those points and shouldn't use them. Like I thought that you would actually lose weight if you didn't use them. And so for the first couple weeks, I was too scared to use my weeklies, and I feel like, again, so many people say this, but then I started to realize, like, okay, I want to eat more. I don't want to restrict myself; I want to feel like I'm eating more and more nourishing foods, and I don't know if I lost all the weight or not eating enough, then I'd have to maintain the weight. Not eating enough is a mentality I had. So I was like, I might as well take advantage of all the points that I have.”

You Will Lose More Weight If You Use Them

“I started to eat my weekly points and very quickly noticed that it actually helped me to lose more weight. The weeks that I would use all my weeklies were always my best weigh-in weeks. I don't know if it was just a coincidence, but I think that I was just really nourishing my body, and it was just what worked for me to use my weeklies. And I hear a lot of people that have success when they do,” she says.

Don’t Eat the Same Things Over and Over Again

“The next thing that I wish I knew before starting my weight loss journey is that it is very easy to get burned out of things, and it's very important to switch things up. I learned pretty quickly in the beginning that first of all, especially when you're on WW and you find low-point things, it's exciting, especially when there are trending low-point things within, like the Weight Watchers community, and it becomes such a thing. And I would do that and get so burned out of stuff. So even like blackened chicken from Tyson, which I still love that chicken, but I burn myself out of that so quickly,” she says.

Sprinkle in New Stuff

“I go through phases, but I always have something new to mix things up, and that helps so much to stay on track because getting bored and feeling like it's just boring and repetitive sometimes can be hard to stay consistent with because I don't know, it's boring and you don't want to do it. You don't have something to look forward to,” she says.

Don’t Focus on the Number on the Scale

Her last item on the list? “Just realizing that weight and the number on the scale is not everything. I know everybody is self-conscious of their weight, but I've been so self-conscious about my weight,” she says. She explains that the number on the scale doesn’t always matter. “My body is so much more toned and strong than it was two years ago when I weighed 180 pounds,” she says.

Instead, Take Progress Pictures and Measurements

She adds that when you incorporate resistance training and weightlifting, “it's going to make a difference because muscle takes up less space than fat. So even if you weigh more and you have more muscle, you will look smaller.” She recommends taking progress pictures and measurements instead of relying on the scale. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Liz Hilliard, 70, is living, breathing proof that age is just a number. The pilates instructor, who trains out of her studio Hilliard Studio Method, discovered the workout when she was 48, and completely transformed her approach to health. Over the years she has managed to learn a few things about longevity, revealing her secrets in an interview with Body Network.


Liz Used to Rely on Traditional Workouts

Liz HilliardLiz Hilliard

Liz, who lives in Charlotte, North Carolina, explains that she was athletic throughout her childhood and enjoyed playing basketball and other team sports. “Traditional workouts always felt boring and offered minimal results for the time and energy put into them, " she says. Until I was in my late 40s, I relied on tennis and walking as my main sources of exercise.

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

She Discovered Pilates at Age 48

Liz HilliardLiz Hilliard

“At age 48, I attended my first Pilates class and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom."

Fusing Strength Training with Pilates Was a Game-Changer

Liz HilliardLiz Hilliard

"Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting," Liz says.

"The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born."

She Shaved Inches Off Her Waistline

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Hillard, who has since authored the book "Be Powerful: Find Your Strength at Any Age" and co-hosts the Be Powerful Podcast, has remained 135 pounds throughout most of her life. “Muscle weighs more than fat, so I was replacing adipose tissue with muscle. My body was sculpting and changing at a rapid rate, especially given that I was in the throes of menopause. I lost inches around my waist, my arms became strong and sculpted, my abs flattened, and my glutes lifted. My entire body changed over the course of a year or less,” she says.

She Works Out 4 to 5 Times a Week

Liz HilliardLiz Hilliard

What are the most important things she learned about getting in shape? “Find a workout that you enjoy, or you won’t stick with it. Our lives are busy, so finding a workout that efficiently provides resistance combined with stretch and enough cardio is essential. I do my workout at Hilliard Studio Method 4 to 5 times a week because we change the workout daily, moving through compound exercising and utilizing different resistance tools like balls, gliders, and bands to continuously cause muscle confusion and avoid the dreadful plateau, both mentally and physically. We keep the work fun and evolving, low impact yet high intensity. The amazing side effect of getting in physical shape is that one’s mental and emotional outlook becomes far more positive. Strength training like I do at HSM is the fountain of youth,” she continues.

RELATED: This Woman Gave Up Processed Sugar and Got Into the Best Shape of Her Life at 54 By Doing These 4 Things

Get Your Steps In

Liz HilliardLiz Hilliard

Her top workout suggestions? “Walk every day and everywhere. Get outside as often as possible to walk in nature. Bonus points if you walk with a friend. It’s built-in mental and physical therapy, which will not only help keep you fit but also lift your mood and keep your mind creative,” she says.

Strength Train Four Times a Week

Liz HilliardLiz Hilliard

Also, strength training 4 times per week. “Strength training is an absolute requirement for healthy aging and simply means load-bearing exercises that require your muscles to engage. This can include anything from hand weights, resistance bands, weighted balls or any weighted object that taxes and builds skeletal muscles. Skeletal muscle strength allows the body to burn calories and maintain a healthy weight while setting the body up for success when inevitable accidents happen, so you are far less likely to avoid falling and breaking bones,” she says.

It’s Never Too Late to Get in Shape

Liz HilliardLiz Hilliard

What is her message for women out there who are struggling to get in shape? “It’s never too late, and you’re never too old or out of shape to start exercising. By simply getting out of your chair and going for a 20-minute walk, you’ll have the immediate feedback of feeling better physically, mentally, and emotionally,” she says.

Make Exercise Social

Liz HilliardLiz Hilliard

She also recommends connecting with friends to walk, workout, “and just talk every day,” she says. “Walking and talking with a friend or acquaintance is the perfect combo for both physical and mental health! Add resistance training to your workout, which can be as simple as a plank for as long as you can hold it until you work for up to a minute. Then go for 2 minutes or more. This is resistance training and incredible for your core and overall fitness! Then add a pushup on your knees, which is basically a moving plank that strengthens your arms, back, and core, not to mention flattens your abs. Do as many as you can, and try to work up to 20 or more. Mostly, just keep moving every single day. Our bodies are designed to move. The fastest way to early aging is to stop moving. The move it or lose it cliché is true.”

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Try the Hilliard Studio Method at Home

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She says she “takes working out to the next level to produce results that are nothing short of a total mind-body transformation for women and men of all ages and stages,” she says. “Hilliard Studio Method group classes are designed to be taken on a regular basis. Each class is different from the day before. Our energetic and encouraging trainers utilize a variety of powerful movements and workout tools in a high intensity, low impact method driven by empowering, beat-driven music; think personal training in a group setting.” Her classes can also be done virtually via an online streaming platform and live Zoom classes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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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.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

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“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

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Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

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

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
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Evidence-Based

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

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

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

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster