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12 Powerful Ways to Transform Your Body at Any Age

No matter your age, your best, healthiest years can be ahead of you.

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.

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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.

With every age milestone we reach, many of us feel that the best days of our physical health are behind us. At 30, maybe we still feel nearly unstoppable, but let’s face it, after 40, it’s pretty common to feel like we’re speeding down a steep hill, maybe with a dumpster fire called “50” raging at the bottom.


The next stop is 60, and then? “Fuggedaboudit” might be the word that pops into your head.

If you’re someone who hasn’t been all that mindful about nutrition and exercise, a feeling close to panic might set in.

But Is it really that bad?

Not by a long shot.

No matter your age, your best, healthiest years can be ahead of you, if you’re willing to do the work.

So when is the best time to get serious about your nutrition and exercise? Whether you’re in your 30s, 40s, or 50s, the answer to that is easy: Right now. Now is always the best time to start. Until you’re 6 feet under, it’s never too late.

In this guide, I’m going to give you 12 essentials to transform your body at any age. These are NOT hacks. Forget about hacks. You can’t hack your way to an awesome physique and better health.

Everyone knows that better nutrition and exercise are the big kahunas, but we need to figure out how to implement both. Without a plan to get there, you’re navigating the terrain with no map, no compass, no GPS, and no guide. Good luck with that!

Hitting all 12 isn’t necessary, but each one is important and the more of them that you can integrate into your daily routine, the better your results will be. Eventually, all 12 need to be addressed if you want to have sustained success in your body transformation journey.

First, Ask Yourself, What Are You Really Trying to Do?

You’re looking to not just significantly slow physical decline but manage weight (whether it’s gain, loss, or maintenance), rejuvenate your body, put on more muscle, improve flexibility and mobililty, and in the process, transform your physique. You should feel physically and mentally stronger and more resilient at the start of every day, no matter if you’re in your 30s, 40s, 50s, or beyond.

While you’re going through these 12 ways to transform your body, make a note of the “low-hanging fruit.” Which one(s) can you begin to implement right now with the least amount of friction?

Implement change one step at a time.

Finally, don’t think your way into taking action. Take action to change your thinking.

Here we go. Let’s get after it.

The Importance of Habit Change

Body transformation and getting fitter, whether that means losing weight or gaining weight, involves habit change. One of the biggest mistakes people make that all but guarantees failure is trying to graft an extreme dietary regimen into their lives without making fundamental changes to their habits.

Social media is notorious for encouraging this kind of, dare I say it, ineffective and sometimes downright harmful approach.

If you don’t want to change your habits, then that keto/carnivore/plant-based/flavor-of-the-week diet regimen will only work until you give up because the requirements were too much too soon, to integrate into your life.

So start with Habit Change. And the first step to habit change is this:

No Reason, No Purpose. Find Your “Why.”

Woman Struggling With Tight Jeans. Weight GainShutterstock

Don’t be put off by number one. It’s the first and most important step in the process of body transformation. If you have vague reasons for wanting to change your physical self, chances are that whatever diet, method, or protocol you choose to follow won’t be sustainable. A good example of a weak “why”: “I want to be able to look good in my favorite pair of jeans again.”

We need to drill down into this. It’s just a starting point. It’s not a deep purpose.

Why is that so important? “If I lose some weight and look good in those jeans, I’ll feel better about myself.”

Oh really. Why will that make you feel better about yourself?

“I’ll feel better about myself because my wife (or husband, significant other, etc) will notice.”

Why is pleasing your S.O. important to you? “If my wife sees that I’m losing weight, getting fitter, and looking good in those jeans, she’s less likely to worry about my health since she’s been commenting about it lately.”

Ah, so your wife is worried about your health. Just maybe you’re getting older and she worries that the extra weight you’re carrying might cause a heart attack.

Now we’ve unpacked this. You have a solid “why.” You want to make sure you’re around for a good long time for your family’s sake.

That’s why you want to transform your body. It’s not just aesthetics. This is meaningful. Your family is your why. Your longevity matters.

It may sound extreme, but in reality, a solid why gives purpose and accountability to every one of the next 10 steps.

Let’s move on to number 2.

Related: 10 “Diet Foods” That Are Worth the Hype, According to a Dietitian

Find Your Path: Set Clear, Realistic Goals

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

Now that you know why we’re on this journey, you need to decide exactly what you want and when you want it. I suggest to all of my clients that they make a big, audacious one-year goal that might seem a little unreachable, and then divide that into a 6-month goal, a 3-month goal, and a one-month goal.

Now you’re cooking with fire.

With the one-month goal in mind, decide what you think you need to do in the next four weeks to reach that goal. The first month’s goal shouldn’t be huge. Don’t bite off too much. This is a baby step among many more baby steps.

Commit to doing one small thing each day. Then build on that, relentlessly, day after day.

You Don’t Drink Enough Water

Drink,Water,Pouring,In,To,Glass,hydrate,h2oShutterstock

It’s a fact: most people don’t drink enough water. The majority of people are basically in a state of continuous under-hydration. And if you’re trying to lose weight, dehydration combined with caloric restriction not only exacerbates your hunger, but makes weight loss significantly more difficult.

So rather than randomly try to consume more water throughout the day, let’s set some specific “landmarks” throughout your day when you’ll drink a full glass of water.

First, start your day, immediately after rising, with a glass of water. That’s on your way to brushing your teeth or making your coffee, or whatever your habitual first action of the day happens to be. That glass of water just boosted your metabolic rate by 30% (water-induced thermogenesis), giving you a leg up right at the start of your day.

Boom, you just nailed a new daily habit. Baby steps!

Drink another glass of water before starting your lunch. Nope, you’re not eating a single bite until you drink a glass of water. Bravo, since you woke up, you’ve added two full glasses of water that you weren’t drinking before.

The same goes for dinner. No food until you’ve had at least one glass of water.

Once you’ve nailed down drinking at least these 3 glasses of water that you weren’t drinking before, you’ve established a new daily habit. This is real incremental habit change that’s going to pay big dividends. You’ve just taken a huge step toward curbing your hunger and losing weight. (Sources: Link, Link, Link)

Eating is a Thinking Activity: Practice Mindful Eating

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If you’re like a lot of people, your three daily meals might go something like this:

After rolling out of bed, showering, and doing the morning routine that has to be done (got kids? You know what that involves), maybe you sit down for a quick breakfast, but just as likely, you jump in your car and hit a drive-thru on the way to work, pick up a morning whipped Choco-Calorieccino and a sweet Danish, inhaling this during the drive or at your desk after you get to work.

Lunch? Another rush job. Supper? It could be take-out if you get home too tired to cook, and that meal, for many, is eaten while watching TV.

Whoa, cowboy/cowgirl. Let’s take a few steps back.

The first step to mindful eating is to SLOW DOWN. I know, I know, you’re in a hurry, you’re too busy to slow down. Newsflash: nobody is too busy to slow down a meal. Here’s how.

Set a timer and time your breakfast/lunch/supper. Write down how long it took to eat. Tomorrow, extend that by 3-5 minutes. To really make this count, slow down your eating speed.

That means you put down your knife and fork and don’t take another bite until you’ve chewed and swallowed the food that’s already in your mouth. Most of us pre-load the fork and shovel in more food while we’re still chewing on the last load.

Cease and desist.

Don’t worry about finishing the meal. If you run out of time at lunch, leave the remaining food for later. Make a point of sticking to your time, chewing your food thoroughly, and don’t focus on trying to finish all the food you have on your plate/desk/wherever. Always stop when you feel 80% full.

Rinse and repeat. Every day for the next 2 weeks, focus on this. It doesn’t have to be perfect. Maybe at the start, you only manage to do this for one meal each day for the week. The next week, try to do it for 2 or 3 meals a day.

You’re already crushing it and we’re only on number 4!

RELATED: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great

Aim to Eat More Whole Foods, Less Processed Food

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

So simple, yet so hard. Our society exists mainly on a diet of processed junk. Walk down the aisles of any supermarket and you could easily get the impression that all the food there was produced in a factory.

Some people’s plates never see a vegetable.

If you’re one of those people, it’s going to be well-nigh impossible to completely flip your world upside down and start eating only fresh whole foods right away.

Instead, gradually substitute a fresh food for something that’s already in your meals. Maybe you only have time to grab a burger at lunch? Substitute a side salad for the fries.

Your breakfast might consist of sugary cereal and yogurt with “fruit” at the bottom (basically strawberry jam full of added sugar). Instead, buy plain yogurt and slice a couple of fresh strawberries into it, or a quarter of a banana. Put a few crushed almonds on top. That’s another small step. Switch up the sugary cereal for one with no added sugar, or a piece of whole wheat toast.

You might be thinking that none of these changes are big enough to transform your body. Where’s the Paleo? Where’s the Keto? Aren’t I supposed to cut my food intake to half a puffed rice cracker and a glass of mineral water each day?

Not a chance.

Make a small change with every meal and focus on maintaining that new habit. Small, gradual changes are where the magic happens.

More Protein, Better Results

Healthy low carbs products. Ketogenic diet concept. Top viewShutterstock

This is a biggie. Most people, despite what you may have read in the mainstream media, under-consume protein. Yes, a significant percentage of Americans over-consume total calories, but total protein consumption is generally too low. For aging adults, this is doubly important because as people age, their activity levels decrease but paradoxically, they need more protein to preserve muscle mass and mitigate weight loss.

A big plus is that protein will make you feel full more quickly during a meal while also increasing satiety (feeling full between meals). This is essential to help reduce between-meal snacking.

If you want to transform your body, more protein is a must. No, it’s not going to harm your kidneys. That myth has been soundly disproved. For people with healthy kidneys, extra protein is highly beneficial. The USDA guideline of .8g per pound of bodyweight has been roundly dismissed as insufficient. That number reflects the bare minimum established 50 years ago to sustain baseline health.

Instead, aim for 1g to 1.5g per pound of bodyweight, depending on your weight and activity level. (Sources here: Link, Link, Link, Link, Link)

Quantities Matter

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen backgroundShutterstock

This sounds too obvious, but what’s the easiest way to way to accomplish this?

I like to use two related techniques with my clients. Instead of tediously weighing food with a scale (try bringing THAT into a restaurant and planting it in the middle of the table. “Who’s the weirdo at table 8?), we use hand portions. What does that mean?

  • 1 serving of protein = 1 palm
  • 1 serving of vegetables = 1 fist
  • 1 serving of carbs (starches) = 1 cupped hand
  • 1 serving of fats = 1 thumb

As a starting point for a meal, an average-sized male will have 2 palms of protein, 2 fist-sized portions of vegetables, 2 cupped handfuls of carbs, and 2 thumbs of fats.

Females start with half of these quantities. Keep in mind that these are general guidelines. The amounts will vary depending on activity levels and body size.

You can get guidance on individualized portion requirements from online calculators, apps, or better yet, a nutrition professional.

The other method that is dead easy is the Plate Method. Your plate is divided this way:

Half the plate is filled with vegetables. The other half of the plate is half protein. The remaining half is divided equally between vegetables and fats. This is the breakdown:

  • ½ vegetables
  • ¼ protein
  • ⅛ starches
  • ⅛ fats

It’s a rough guide but works best for supper when you’re likely using the same sized plate every day.

Remember: you must maintain a caloric deficit to lose weight. Hand measurements or the plate method are low-friction ways to get there.

Related: I Lost 45 Pounds With This Simple Meal Plan

You Need a Map: Track Your Meals

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Tracking your meals is one of the most effective tools you can use to boost your efforts to lose weight and transform your body.

You’d be surprised at how useful meal tracking is. It gives you a sense of perspective. There are various apps available that make this super easy. Several of them allow you to attach photos of your food to each daily food log, and those photos are an effective way to review and monitor your food consumption. If you’re a snacker, you just might be shocked at the amount of food you consume just through snacking.

All those photos of snacks may be an eye-opener. Snacking is one of the big obstacles to transforming your body. Tracking and taking photos can help to reduce it.

(Sources here: Link, Link)

The Body-Transforming Magic of Quality Sleep

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Sleep is probably the most overlooked aspect of body transformation. Fact: sleep deprivation increases appetite the following day. And if you’re chronically sleep-deprived, chances are you also have difficulty controlling your appetite and weight.

There are multiple reasons for this, but essentially, appetite-regulating hormones are affected by lack of sleep.

How can you get deeper, longer sleep? Start with your sleep ritual. If you’re one of the millions who use your digital device shortly before going to bed, change that habit. The blue light from device screens is known to have an effect on sleep quality by influencing the production of melatonin, a hormone necessary for restful sleep. So either stop using your smartphone at least 60-90 minutes before going to bed or set a timer that alters the screen light to a warmer hue.

(Sources here: Link, Link, Link)

Exercise: Get Moving!

Portrait of a senior man in fitness wear running in a park. Close up of a smiling man running while listening to music using earphones.Shutterstock

Now we get to the Big Daddy, exercise. Yep, exercise is a powerful way to transform your body composition at any age. But there’s a pretty big caveat: You can’t out-train a bad diet. And that’s why I left exercise for Number 9. Far too many people mistakenly believe that if they go running a few times a week or do HIIT workouts til they drop, they can mosey into a pizza joint several days a week and have at it.

Don’t be that person. Developing an exercise routine is a must, in conjunction with gradually improving your eating and lifestyle habits. The previous 8 points address that.

I already hear you saying “But I don’t have time to exercise!”

Is that so? If you take just 10 minutes out of your day, you can fit in a quick workout, even without gym access. It can even be done in your bedroom or living room right after you wake up in the morning. Body weight workouts are great for people who are pressed for time.

If you have access to a gym or equipment at home, the only thing stopping you is you. If you’re not sure what you should do, hiring a competent trainer or coach is always the best way to get started. (Source here: Link)

Manage Your Expectations

Fat,Man,Belly,Obese,Overweight,dad, bod, tummy, obeseShutterstock

Now we’re really getting to the nitty-gritty. Unrealistic expectations have derailed many a body transformation effort. If you’ve gradually put on weight over a period of 5, 10, or 15 years, don’t be too surprised if those extra pounds don’t melt off in 3 months of weight loss effort.

Don’t expect too much too soon.

Conversely, if you’re someone who’s been thin and wiry your whole life and are trying to put on some muscle, be patient. Gaining or losing weight will take time.

This harkens back to Point 2, “Setting Realistic Goals.” Review your goals when you feel stuck and make adjustments.

The last thing I’m going to talk about is critical:

Tomorrow is a New Day: Manage Setbacks

Hot,Homemade,Pepperoni,Pizza,Ready,To,EatShutterstock

Here’s a typical scenario I’ve seen with individuals who are following a rigid diet protocol (“clean” eating, Paleo, among others). The restrictions are followed to the letter for days or weeks, and then one particular day, you go out for lunch and eat something that is “forbidden” according to the restrictive diet you’re following.

Boom. The baby is thrown out with the bath water and it’s “well, I ate something I’m not supposed to, so screw it, I failed, damn the torpedos.”

First off, just because you had a couple slices of pizza doesn’t mean you “failed.” You had some pizza. So what? Your next meal is an opportunity to get back on course. And tomorrow is a new day. This is “flexible dieting” and believe me, it works. Don’t let a minor setback sink your efforts and kill your desire to transform your physique. Review your goals, take a breath, and keep going.

Some Questions You Might Be Asking

Q: How many months will it take to transform my body?

A: This is a highly individual question. It depends on a variety of factors: present body fat percentage, lifestyle, habits, and much more. To get a clearer idea, it’s best to consult a nutrition professional.

Q: What kind of exercise is best for body recomposition or transformation?

A: A combination of resistance training, HIIT, and some cardio works best. Don’t exclude resistance training. Increasing muscle mass is an absolute necessity for meaningful physique transformation.

Q: Can I transform fat into muscle?

A: Fat is not “transformed.” Your body will use fat as fuel if you’re in a calorie deficit. Muscle is increased through resistance training.

Final Word From the Expert

Body transformation is possible at any age. Attack it systematically and methodically and you’ll see results that you never imagined possible. Don’t let yourself be overwhelmed or discouraged by the seeming impossibility of the task. If you look hard enough, you’ll see examples of people everywhere, of every age, who have transformed their bodies through focus and simply doing the work. With a clear why, specific goals, and a gradual approach, you can achieve a life-changing transformation. If you enjoyed this article, don't miss I've Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me.

💪🔥Body Booster: Start keeping a record of your daily meals. It’s a powerful strategy that can significantly enhance your weight loss journey and body transformation efforts.

Mark Dean Edwards is a nutrition coach and CrossFit trainer based in Tokyo, Japan.

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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.

Getting in shape often feels like an endless cycle of restrictive diets and grueling workouts. But what if there was a better way? Ellie Hoad, a renowned fitness coach with over 400,000 Instagram followers, has cracked the code by following principles that align perfectly with cutting-edge anti-aging research. Read on to discover her science-backed secrets for transforming your body while still enjoying life—no extreme diets or endless cardio required.


The Science of Sustainable Transformation

"Our bodies are constantly exposed to free radicals and environmental stressors that can accelerate skin aging and overall cellular damage," explains nutrition expertMark Edwards. "The solution exists within our own kitchens and daily choices, not with expensive subscriptions to dubious online remedies," he adds.

Ellie's journey proves this point: "I've been working out consistently for eight years, and I've always lifted weights, I've done multiple diets and bulks, but I've never really been able to sustain either until this year where I did something different."

Starting Your Anti-Aging Journey

"On the 28th of January, I went on my first ever run, and I'm not going to lie, it was the hardest thing ever," Ellie shares. "I think I ran for like five minutes and then had to walk and repeat that."

Edwards underlines why this gradual approach works: "Physical activity boosts circulation, supports muscle mass, and promotes overall health. Lack of exercise is one of the biggest factors contributing to poor health."

The Power of Antioxidants and Consistent Movement

"When it got to May, I actually started going on two runs a week," Ellie explains. Edwards adds scientific context: "Antioxidants are our body's natural defense against free radicals. When combined with regular exercise, foods rich in antioxidants like berries, dark chocolate, and leafy greens can significantly impact how we age and recover."

Sustainable Motivation Strategies

"Motivation is something that you definitely can't solely rely on," Ellie admits. "The best way to diet is actually to get in and get out is what I always say." Edwards supports this with research: "Chronic stress and extended periods of caloric restriction can accelerate the aging process. The key is finding sustainable habits you can maintain long-term."

The Six-Week Sweet Spot

"It might actually shock you, but I didn't really find it that hard at all combining the running, the weight training, and being on fewer calories because I was only dieting for six weeks," Ellie reveals. Edwards explains why this works: "Many of the foods in my diet possess anti-inflammatory properties. Chronic inflammation is linked to various age-related diseases. By focusing on nutrient-dense foods for a manageable period, we can reset our habits without overwhelming our systems."

RELATED: This Nutrition Coach Reveals 3 Hacks That Will Help You Lose 10 Pounds Before Christmas

Protein: The Building Block of Youth

"When I was on my diet, I tracked my macros and calories," Ellie explains. Edwards adds: "My experience with nutrition clients has shown me that most people are protein-deficient. Lean animal proteins are essential for maintaining muscle mass, supporting skin health, and promoting overall vitality as we age."

Strategic Meal Timing

"I used to have breakfast at 8:00 AM, but now I don't have breakfast till 10, 10:30," Ellie shares. "What that does is actually shorten your window of eating." Edwards confirms: "This type of eating pattern can help regulate inflammation and support cellular repair processes."

The Social Balance

"I definitely had days where I went out and went over my calories slightly," Ellie admits. Edwards offers perspective: "Recent studies suggest there is no safe level of alcohol consumption when it comes to overall health. However, social connection and joy are crucial for longevity. The key is finding balance."

RELATED: She Dropped 50 Pounds in One Year Without Strict Diets By Walking Every Day

Essential Anti-Aging Foods

Edwards shares his top recommendations that support Ellie's approach:

  • "Berries are packed with antioxidants, particularly anthocyanins, which protect skin cells from damage.
  • Fatty fish provide omega-3s crucial for skin elasticity and anti-inflammation.
  • Leafy greens and cruciferous vegetables support overall health with vitamins K, folate, and carotenoids.
  • Avocados are rich in healthy fats that hydrate skin and protect against sun-induced aging.
  • Dark chocolate (70% cocoa or higher) improves cardiovascular health and metabolism."

Maintaining Long-Term Success

"I've maintained everything since finishing my diet in mid-August," Ellie reports. "I've kept doing everything I did during the diet, just with maintenance calories." Edwards explains why this works: "Quality sleep is essential for cell repair and regeneration. Combined with proper nutrition and regular exercise, these habits create a foundation for sustainable health."

RELATED: This Nutritionist Lost 15 Pounds by Eating These 7 "Busy Woman" High-Protein Foods

The Reality of Body Changes

"It's important to remember when you reach your goal and get to your leanest, you are not going to stay there fully," Ellie notes. "You are always going to vary in terms of how your body looks." Edwards concludes: "We're all eventually going to get old. The trick is to learn how to feel and look great while you're doing it!"

Edwards underlines four key pillars that support Ellie's approach:

  1. "Proper hydration is crucial - aim for half your body weight in ounces daily.
  2. Quality sleep is essential for cell repair - target 7-9 hours every night.
  3. Regular exercise boosts circulation and supports muscle mass.
  4. Avoid processed foods that can contribute to inflammation and accelerate aging."

As Ellie's journey demonstrates, combining these scientific principles with practical, sustainable habits creates lasting transformation. The secret isn't in extreme measures or fancy products—it's in daily choices that support both health and happiness. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 workout
Shutterstock
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.

With every age milestone we reach, many of us feel that the best days of our physical health are behind us. At 30, maybe we still feel nearly unstoppable, but let’s face it, after 40, it’s pretty common to feel like we’re speeding down a steep hill, maybe with a dumpster fire called “50” raging at the bottom.


The next stop is 60, and then? “Fuggedaboudit” might be the word that pops into your head.

If you’re someone who hasn’t been all that mindful about nutrition and exercise, a feeling close to panic might set in.

But Is it really that bad?

Not by a long shot.

No matter your age, your best, healthiest years can be ahead of you, if you’re willing to do the work.

So when is the best time to get serious about your nutrition and exercise? Whether you’re in your 30s, 40s, or 50s, the answer to that is easy: Right now. Now is always the best time to start. Until you’re 6 feet under, it’s never too late.

In this guide, I’m going to give you 12 essentials to transform your body at any age. These are NOT hacks. Forget about hacks. You can’t hack your way to an awesome physique and better health.

Everyone knows that better nutrition and exercise are the big kahunas, but we need to figure out how to implement both. Without a plan to get there, you’re navigating the terrain with no map, no compass, no GPS, and no guide. Good luck with that!

Hitting all 12 isn’t necessary, but each one is important and the more of them that you can integrate into your daily routine, the better your results will be. Eventually, all 12 need to be addressed if you want to have sustained success in your body transformation journey.

First, Ask Yourself, What Are You Really Trying to Do?

You’re looking to not just significantly slow physical decline but manage weight (whether it’s gain, loss, or maintenance), rejuvenate your body, put on more muscle, improve flexibility and mobililty, and in the process, transform your physique. You should feel physically and mentally stronger and more resilient at the start of every day, no matter if you’re in your 30s, 40s, 50s, or beyond.

While you’re going through these 12 ways to transform your body, make a note of the “low-hanging fruit.” Which one(s) can you begin to implement right now with the least amount of friction?

Implement change one step at a time.

Finally, don’t think your way into taking action. Take action to change your thinking.

Here we go. Let’s get after it.

The Importance of Habit Change

Body transformation and getting fitter, whether that means losing weight or gaining weight, involves habit change. One of the biggest mistakes people make that all but guarantees failure is trying to graft an extreme dietary regimen into their lives without making fundamental changes to their habits.

Social media is notorious for encouraging this kind of, dare I say it, ineffective and sometimes downright harmful approach.

If you don’t want to change your habits, then that keto/carnivore/plant-based/flavor-of-the-week diet regimen will only work until you give up because the requirements were too much too soon, to integrate into your life.

So start with Habit Change. And the first step to habit change is this:

No Reason, No Purpose. Find Your “Why.”

Woman Struggling With Tight Jeans. Weight GainShutterstock

Don’t be put off by number one. It’s the first and most important step in the process of body transformation. If you have vague reasons for wanting to change your physical self, chances are that whatever diet, method, or protocol you choose to follow won’t be sustainable. A good example of a weak “why”: “I want to be able to look good in my favorite pair of jeans again.”

We need to drill down into this. It’s just a starting point. It’s not a deep purpose.

Why is that so important? “If I lose some weight and look good in those jeans, I’ll feel better about myself.”

Oh really. Why will that make you feel better about yourself?

“I’ll feel better about myself because my wife (or husband, significant other, etc) will notice.”

Why is pleasing your S.O. important to you? “If my wife sees that I’m losing weight, getting fitter, and looking good in those jeans, she’s less likely to worry about my health since she’s been commenting about it lately.”

Ah, so your wife is worried about your health. Just maybe you’re getting older and she worries that the extra weight you’re carrying might cause a heart attack.

Now we’ve unpacked this. You have a solid “why.” You want to make sure you’re around for a good long time for your family’s sake.

That’s why you want to transform your body. It’s not just aesthetics. This is meaningful. Your family is your why. Your longevity matters.

It may sound extreme, but in reality, a solid why gives purpose and accountability to every one of the next 10 steps.

Let’s move on to number 2.

Related: 10 “Diet Foods” That Are Worth the Hype, According to a Dietitian

Find Your Path: Set Clear, Realistic Goals

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Now that you know why we’re on this journey, you need to decide exactly what you want and when you want it. I suggest to all of my clients that they make a big, audacious one-year goal that might seem a little unreachable, and then divide that into a 6-month goal, a 3-month goal, and a one-month goal.

Now you’re cooking with fire.

With the one-month goal in mind, decide what you think you need to do in the next four weeks to reach that goal. The first month’s goal shouldn’t be huge. Don’t bite off too much. This is a baby step among many more baby steps.

Commit to doing one small thing each day. Then build on that, relentlessly, day after day.

You Don’t Drink Enough Water

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It’s a fact: most people don’t drink enough water. The majority of people are basically in a state of continuous under-hydration. And if you’re trying to lose weight, dehydration combined with caloric restriction not only exacerbates your hunger, but makes weight loss significantly more difficult.

So rather than randomly try to consume more water throughout the day, let’s set some specific “landmarks” throughout your day when you’ll drink a full glass of water.

First, start your day, immediately after rising, with a glass of water. That’s on your way to brushing your teeth or making your coffee, or whatever your habitual first action of the day happens to be. That glass of water just boosted your metabolic rate by 30% (water-induced thermogenesis), giving you a leg up right at the start of your day.

Boom, you just nailed a new daily habit. Baby steps!

Drink another glass of water before starting your lunch. Nope, you’re not eating a single bite until you drink a glass of water. Bravo, since you woke up, you’ve added two full glasses of water that you weren’t drinking before.

The same goes for dinner. No food until you’ve had at least one glass of water.

Once you’ve nailed down drinking at least these 3 glasses of water that you weren’t drinking before, you’ve established a new daily habit. This is real incremental habit change that’s going to pay big dividends. You’ve just taken a huge step toward curbing your hunger and losing weight. (Sources: Link, Link, Link)

Eating is a Thinking Activity: Practice Mindful Eating

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If you’re like a lot of people, your three daily meals might go something like this:

After rolling out of bed, showering, and doing the morning routine that has to be done (got kids? You know what that involves), maybe you sit down for a quick breakfast, but just as likely, you jump in your car and hit a drive-thru on the way to work, pick up a morning whipped Choco-Calorieccino and a sweet Danish, inhaling this during the drive or at your desk after you get to work.

Lunch? Another rush job. Supper? It could be take-out if you get home too tired to cook, and that meal, for many, is eaten while watching TV.

Whoa, cowboy/cowgirl. Let’s take a few steps back.

The first step to mindful eating is to SLOW DOWN. I know, I know, you’re in a hurry, you’re too busy to slow down. Newsflash: nobody is too busy to slow down a meal. Here’s how.

Set a timer and time your breakfast/lunch/supper. Write down how long it took to eat. Tomorrow, extend that by 3-5 minutes. To really make this count, slow down your eating speed.

That means you put down your knife and fork and don’t take another bite until you’ve chewed and swallowed the food that’s already in your mouth. Most of us pre-load the fork and shovel in more food while we’re still chewing on the last load.

Cease and desist.

Don’t worry about finishing the meal. If you run out of time at lunch, leave the remaining food for later. Make a point of sticking to your time, chewing your food thoroughly, and don’t focus on trying to finish all the food you have on your plate/desk/wherever. Always stop when you feel 80% full.

Rinse and repeat. Every day for the next 2 weeks, focus on this. It doesn’t have to be perfect. Maybe at the start, you only manage to do this for one meal each day for the week. The next week, try to do it for 2 or 3 meals a day.

You’re already crushing it and we’re only on number 4!

RELATED: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great

Aim to Eat More Whole Foods, Less Processed Food

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So simple, yet so hard. Our society exists mainly on a diet of processed junk. Walk down the aisles of any supermarket and you could easily get the impression that all the food there was produced in a factory.

Some people’s plates never see a vegetable.

If you’re one of those people, it’s going to be well-nigh impossible to completely flip your world upside down and start eating only fresh whole foods right away.

Instead, gradually substitute a fresh food for something that’s already in your meals. Maybe you only have time to grab a burger at lunch? Substitute a side salad for the fries.

Your breakfast might consist of sugary cereal and yogurt with “fruit” at the bottom (basically strawberry jam full of added sugar). Instead, buy plain yogurt and slice a couple of fresh strawberries into it, or a quarter of a banana. Put a few crushed almonds on top. That’s another small step. Switch up the sugary cereal for one with no added sugar, or a piece of whole wheat toast.

You might be thinking that none of these changes are big enough to transform your body. Where’s the Paleo? Where’s the Keto? Aren’t I supposed to cut my food intake to half a puffed rice cracker and a glass of mineral water each day?

Not a chance.

Make a small change with every meal and focus on maintaining that new habit. Small, gradual changes are where the magic happens.

More Protein, Better Results

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This is a biggie. Most people, despite what you may have read in the mainstream media, under-consume protein. Yes, a significant percentage of Americans over-consume total calories, but total protein consumption is generally too low. For aging adults, this is doubly important because as people age, their activity levels decrease but paradoxically, they need more protein to preserve muscle mass and mitigate weight loss.

A big plus is that protein will make you feel full more quickly during a meal while also increasing satiety (feeling full between meals). This is essential to help reduce between-meal snacking.

If you want to transform your body, more protein is a must. No, it’s not going to harm your kidneys. That myth has been soundly disproved. For people with healthy kidneys, extra protein is highly beneficial. The USDA guideline of .8g per pound of bodyweight has been roundly dismissed as insufficient. That number reflects the bare minimum established 50 years ago to sustain baseline health.

Instead, aim for 1g to 1.5g per pound of bodyweight, depending on your weight and activity level. (Sources here: Link, Link, Link, Link, Link)

Quantities Matter

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This sounds too obvious, but what’s the easiest way to way to accomplish this?

I like to use two related techniques with my clients. Instead of tediously weighing food with a scale (try bringing THAT into a restaurant and planting it in the middle of the table. “Who’s the weirdo at table 8?), we use hand portions. What does that mean?

  • 1 serving of protein = 1 palm
  • 1 serving of vegetables = 1 fist
  • 1 serving of carbs (starches) = 1 cupped hand
  • 1 serving of fats = 1 thumb

As a starting point for a meal, an average-sized male will have 2 palms of protein, 2 fist-sized portions of vegetables, 2 cupped handfuls of carbs, and 2 thumbs of fats.

Females start with half of these quantities. Keep in mind that these are general guidelines. The amounts will vary depending on activity levels and body size.

You can get guidance on individualized portion requirements from online calculators, apps, or better yet, a nutrition professional.

The other method that is dead easy is the Plate Method. Your plate is divided this way:

Half the plate is filled with vegetables. The other half of the plate is half protein. The remaining half is divided equally between vegetables and fats. This is the breakdown:

  • ½ vegetables
  • ¼ protein
  • ⅛ starches
  • ⅛ fats

It’s a rough guide but works best for supper when you’re likely using the same sized plate every day.

Remember: you must maintain a caloric deficit to lose weight. Hand measurements or the plate method are low-friction ways to get there.

Related: I Lost 45 Pounds With This Simple Meal Plan

You Need a Map: Track Your Meals

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Tracking your meals is one of the most effective tools you can use to boost your efforts to lose weight and transform your body.

You’d be surprised at how useful meal tracking is. It gives you a sense of perspective. There are various apps available that make this super easy. Several of them allow you to attach photos of your food to each daily food log, and those photos are an effective way to review and monitor your food consumption. If you’re a snacker, you just might be shocked at the amount of food you consume just through snacking.

All those photos of snacks may be an eye-opener. Snacking is one of the big obstacles to transforming your body. Tracking and taking photos can help to reduce it.

(Sources here: Link, Link)

The Body-Transforming Magic of Quality Sleep

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Sleep is probably the most overlooked aspect of body transformation. Fact: sleep deprivation increases appetite the following day. And if you’re chronically sleep-deprived, chances are you also have difficulty controlling your appetite and weight.

There are multiple reasons for this, but essentially, appetite-regulating hormones are affected by lack of sleep.

How can you get deeper, longer sleep? Start with your sleep ritual. If you’re one of the millions who use your digital device shortly before going to bed, change that habit. The blue light from device screens is known to have an effect on sleep quality by influencing the production of melatonin, a hormone necessary for restful sleep. So either stop using your smartphone at least 60-90 minutes before going to bed or set a timer that alters the screen light to a warmer hue.

(Sources here: Link, Link, Link)

Exercise: Get Moving!

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Now we get to the Big Daddy, exercise. Yep, exercise is a powerful way to transform your body composition at any age. But there’s a pretty big caveat: You can’t out-train a bad diet. And that’s why I left exercise for Number 9. Far too many people mistakenly believe that if they go running a few times a week or do HIIT workouts til they drop, they can mosey into a pizza joint several days a week and have at it.

Don’t be that person. Developing an exercise routine is a must, in conjunction with gradually improving your eating and lifestyle habits. The previous 8 points address that.

I already hear you saying “But I don’t have time to exercise!”

Is that so? If you take just 10 minutes out of your day, you can fit in a quick workout, even without gym access. It can even be done in your bedroom or living room right after you wake up in the morning. Body weight workouts are great for people who are pressed for time.

If you have access to a gym or equipment at home, the only thing stopping you is you. If you’re not sure what you should do, hiring a competent trainer or coach is always the best way to get started. (Source here: Link)

Manage Your Expectations

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Now we’re really getting to the nitty-gritty. Unrealistic expectations have derailed many a body transformation effort. If you’ve gradually put on weight over a period of 5, 10, or 15 years, don’t be too surprised if those extra pounds don’t melt off in 3 months of weight loss effort.

Don’t expect too much too soon.

Conversely, if you’re someone who’s been thin and wiry your whole life and are trying to put on some muscle, be patient. Gaining or losing weight will take time.

This harkens back to Point 2, “Setting Realistic Goals.” Review your goals when you feel stuck and make adjustments.

The last thing I’m going to talk about is critical:

Tomorrow is a New Day: Manage Setbacks

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Here’s a typical scenario I’ve seen with individuals who are following a rigid diet protocol (“clean” eating, Paleo, among others). The restrictions are followed to the letter for days or weeks, and then one particular day, you go out for lunch and eat something that is “forbidden” according to the restrictive diet you’re following.

Boom. The baby is thrown out with the bath water and it’s “well, I ate something I’m not supposed to, so screw it, I failed, damn the torpedos.”

First off, just because you had a couple slices of pizza doesn’t mean you “failed.” You had some pizza. So what? Your next meal is an opportunity to get back on course. And tomorrow is a new day. This is “flexible dieting” and believe me, it works. Don’t let a minor setback sink your efforts and kill your desire to transform your physique. Review your goals, take a breath, and keep going.

Some Questions You Might Be Asking

Q: How many months will it take to transform my body?

A: This is a highly individual question. It depends on a variety of factors: present body fat percentage, lifestyle, habits, and much more. To get a clearer idea, it’s best to consult a nutrition professional.

Q: What kind of exercise is best for body recomposition or transformation?

A: A combination of resistance training, HIIT, and some cardio works best. Don’t exclude resistance training. Increasing muscle mass is an absolute necessity for meaningful physique transformation.

Q: Can I transform fat into muscle?

A: Fat is not “transformed.” Your body will use fat as fuel if you’re in a calorie deficit. Muscle is increased through resistance training.

Final Word From the Expert

Body transformation is possible at any age. Attack it systematically and methodically and you’ll see results that you never imagined possible. Don’t let yourself be overwhelmed or discouraged by the seeming impossibility of the task. If you look hard enough, you’ll see examples of people everywhere, of every age, who have transformed their bodies through focus and simply doing the work. With a clear why, specific goals, and a gradual approach, you can achieve a life-changing transformation. If you enjoyed this article, don't miss I've Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me.

💪🔥Body Booster: Start keeping a record of your daily meals. It’s a powerful strategy that can significantly enhance your weight loss journey and body transformation efforts.

Mark Dean Edwards is a nutrition coach and CrossFit trainer based in Tokyo, Japan.

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

This Is What He Did to Get His Health on Track

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

1. Stop Grazing All Day

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

2. Cut Back on Alcohol

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

3. Drink More Water

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

4. Weigh Yourself

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

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

5. Focus on Compound Lifts

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

6. Be Patient

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

Also, Be Accountable

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

Check Your Priorities

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

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

Apply the Hard Work

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

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Liz Hilliard
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.

After 50, your body changes bigtime—and what you have to do to stay fit changes too. For me, in my early 50s during the onset of menopause, I was a certified Pilates trainer, and I was already doing my traditional Pilates workout daily—and yet I noticed an increase in belly fat and a decrease in overall strength in my body. What gives? I thought.


As an experiment, I hired a personal trainer to break this plateau and specifically asked him to try to bulk me up by using heavy weights. I was using myself as a guinea pig for my new concept of using heavier resistance paired with my Pilates training. I specifically needed to see how much weight it would take to bulk up my body. While every woman is different, most of us don’t have the amount of testosterone it takes to build large muscle mass. In my case, the very first thing I noticed using heavy weights was an immediate shrinking of my waist.

I had been teaching Pilates for several years which is 100% core centric but as soon as I picked up more resistance and incorporated it into my Pilates exercises, I not only saw my waist shrink but my arms and legs sculpt, my abs flatten, and my back cut.

At the same time, my daughter was getting married and wanted to see better results from what she was doing. I started combining the weight work with the Pilates work and my own program, Hilliard Studio Method, was born. I practiced the exercises on my clients, my daughter, and me and the results were noticeable almost immediately. Numerous guests at the wedding commented on our backs and arms and the rest is history!

While creating HSM, which combines heavier resistance with dumbbells, bands, weighted balls, and gliders with core-centric Pilates exercises, I noticed a significant decrease in belly fat and an overall strengthening and sculpting of my body all while in the throes of menopause. The other key change I made was adding more lean protein into my diet. Read on to see how you can incorporate these learnings into your life and get your best body after 50.

Eat Real Food

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Diet is an imperative part of the journey! What we eat is extremely important for overall health and longevity, and my motto is to eat real food and aim to consume one gram of protein per body weight to shed weight and see the results of your workout. Start the day with protein in your smoothie, enjoy eggs or egg whites with vegetables, add nuts and lean proteins to your salads, and combine complex whole carbohydrates like quinoa with your vegetables and lean protein for dinner. I eat whole fruits and avoid processed foods and sugars. I view food as fuel and try to remember that food is either medicine or poison for our bodies.

Me, I enjoy the Hilliard Studio Method Signature Smoothie. By starting my day with 27g of protein, I set myself up for success, fuel my body for my workout, stay satiated longer, and help my muscles repair and grow. I try to eat about 1 gram of protein for each pound of weight I carry. Since I weigh around 135 lbs., my goal each day is get around 130 to 135 grams of protein per day.

Related: Grace Albin Just Shared This Ultimate Glute Workout

Add Resistance Training to Your Workout Routine

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There is nothing more effective for toning and sculpting your body and strengthening your bones. It is literally the fountain of youth!

At the time I was developing HSM, strength training was associated with bulking. Many women were, and still are, afraid that adding weights to their workout will immediately make them “bigger”. What I found however was that weight training and compound exercises shaped my body in a slimmer, stronger way while also increasing my metabolism and improving my overall cardiovascular and bone health.

Move Your Body

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Take a walk, walk while you’re on a phone call, and get outside as often as possible. We require natural light to keep our moods and hormones in balance. Incorporate play into your daily routine whenever possible. Stand on one leg when you’re brushing your teeth and use your non-dominant hand. This not only helps with balance but engages your core muscles which are key to a healthy back and posture while challenging new pathways in our brains.

Exercise With a Friend or Group

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Whether you’re in a group class or on a walk with your friends, working out with others helps keep you accountable and keeps it fun! You’ll reap the benefit of both physical and mental health!

Related: I Lost 100 Pounds by Fasting and You Can Too

Here's Some Motivation!

Liz_Hilliard4Liz Hilliard

It's never too late and you’re never too old to get started! I started Hilliard Studio Method in my 50s and designed it so that it's doable for everyone no matter their age or fitness level. Your body can always get stronger. For the last 20 years my workout has had an incredible benefit to my overall health. I’m not genetically lucky. In my family heart disease, obesity, hypertension, diabetes, and osteoporosis traditionally strike at an early age. At 70 my VO2 max (an indication of overall health) is that of an elite athlete. I have a BMI of 19.5, excellent bone density, and cardiovascular health all due to my workout and good nutrition.

If you’re interested in longevity, graceful aging, and staying healthy as you age all of us need a workout that combines strength training, flexibility, and cardio. I strength train at HSM at least 4 times a week for my physical, emotional, and mental health. I just turned seventy and have never been stronger!

Liz Hilliard, author, motivational speaker, podcast co-host and owner & creator of Hilliard Studio Method (HSM) – an internationally-renowned, core-centric, total-body workout described as “Pilates on steroids” where Strength Training meets Pilates – uses the mantra “Be Powerful” to empower and encourage women of all generations and fitness levels to accept themselves as they are and keep moving. She's STOTT Pilates and HSM certified.
Alicia Erickson - The Midlife Maven aliciae
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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.

You can’t let your age be the excuse for not getting in shape! There are lots of social media influencers here to remind you that you can be the best and healthiest version of yourself at any age. 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 new post, she breaks down the “basics” of what it takes to achieve your goals.


1. Eat Nutritionally Dense and Protein-Packed Food

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According to Alicia the first basic is tackling your diet. She recommends “eating nutritionally dense foods” and “making protein a high priority.” And, while you don’t need to eliminate them, she suggests sticking to an “appropriate” amount of carbs and fats.

RELATED: 9 Foods That Fight Aging

2. Do Progressive Overload Strength Training

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As for exercise, she recommends progressive overload strength training. “I do 5-6 days a week. Commit to what lt you can and stay consistent with it,” she recommends.

3. Walk 8,000 to 10,000

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She also suggests daily walking. “I aim for 8-10k steps,” she says. “If you have a certain cardio form you love, do it! I love walking!” Another workout she loves? Dancing too. “I keep it LISS because my body loves it and I want the 💪.”

RELATED:10-Minute Workouts to Melt Abdominal Fat in 60 Days

4. Cut or Limit Refined Sugar and Alcohol

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Next, “cut or limit refined sugar and alcohol,” she says. “I personally had to cut it because it’s very habit forming for me. I do enjoy coconut sugar, monkfruit, honey and stevia. Figure out what works best for you!”

5. Hydrate

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Don’t forget to hydrate! “I drink half of my body weight (lbs) in ounces of water daily. I also throw in an electrolyte pack while I’m working out,” Alicia says.

6. Sleep

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And finally, “sleep has to be a priority,” she says. “7-8 hours a night. This is how your body recovers and resets.”

You Can Tweak These

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“These are the basics! Everyone will have their own unique tweaks to this,” she continues. “Maybe you want to track macros for a certain goal. Or maybe tracking is not your jam so you eyeball and that’s ok with you. Maybe you don’t want to completely cut out alcohol and enjoy a drink occasionally. Do what is going to work best for you but also be honest with yourself about what you KNOW is not working.”

RELATED:7 Things You Should Never Do on a Diet

Remember, It’s a Process

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“Getting in tune with our bodies is a process. Being honest with ourselves is a process. Do you need to give yourself some tough love when it comes to changing certain habits? Or do you need to give yourself a little grace?” she writes.

You Can “Get Better with Age”

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“At the end of the day, you’re the one living in your mind and body forever. Make it the best little temple you can! I share what has worked for me for inspiration and hopefully to simplify. Yes, ladies, we can get better with age!!!” she concludes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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I Lost 30 Pounds While Eating These High-Protein Foods
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

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20 Things to Avoid While on Ozempic
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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 can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

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

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

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

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.