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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.

Reggie Macena good_for_life_training
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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.

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.

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.

When menopause hits, many women face an unexpected challenge: stubborn belly fat that seems impossible to lose. Despite maintaining their usual routines, their bodies begin changing in frustrating ways. Serena, a 50-year-old fitness enthusiast, found herself in this exact situation. But instead of accepting it, she discovered a combination of simple changes that transformed her body.


"It really hit me last year when my body started changing," Serena shares. "The fat has just kind of melted away from my face, neck, and chest. And now that I'm lifting weights, muscle is becoming more prominent." Her approach doesn't require extreme measures or strict dieting—just consistent, smart choices that add up to real results.

Why Traditional Methods Stop Working

Before finding success, Serena struggled with common approaches. "I was walking almost every day, three miles a day, and I was intermittent fasting, but I wasn't losing that belly fat and my weight wasn't going anywhere. It was just staying the same," she explains in her post. This frustrating experience led her to research solutions specifically for menopausal women.

The Protein Secret That Changes Everything

The breakthrough came when Serena discovered the power of protein. "You need a lot more protein than you think you need," she emphasizes. "Most people fail at eating low carb or on low carb diets because they're not getting enough protein." Her transformation began with a simple breakfast change: two eggs mixed with cottage cheese, cooked in real butter, often accompanied by Greek yogurt and fruit.

A Simple Daily Meal Plan That Works

"For lunch, it's another high-quality protein, usually chicken or some kind of fish," Serena explains. "Then for dinner again, protein, protein, protein and vegetables, and then a fruit or something for dessert if you want." She maintains satiety by adding protein shakes between meals when needed.

The Real Food Advantage

"I'm not eating rice, not eating any kind of mixes, no pasta, and very little bread—and I really haven't missed it because I'm getting enough protein to fill me up," Serena reveals. She shares her favorite vegetable preparation: "I love to chop up my zucchini and squash, toss it in a little bit of olive oil, season it with salt, pepper, onion powder, garlic powder, and put it in my air fryer until it's nice and crisp."

The Exercise That Targets Lower Belly Fat

"This is the best thing for that lower abdomen area where I know a lot of us have this pooch," Serena says about her core-strengthening routine. Her signature move involves holding light weights overhead while doing controlled high knees. "Keep it controlled. Keep your core tight. This forces you to tighten your core."

RELATED: 5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic

Bringing Back Your Waistline

For women struggling with disappearing waists, Serena offers hope: "That's something on me that I have really wanted to whittle in on my waist. I don't have much of a waist anymore, and that happens to almost all of us as we go through menopause." Her solution includes targeted exercises like wood choppers and alternating knee movements.

Smart Cardio That Actually Works

"One component of being healthy that you just can't ignore is your cardiovascular health," Serena emphasizes. Rather than endless cardio, she recommends a balanced approach: 4-5 weekly walks of 30-40 minutes combined with strength training.

RELATED: Woman Walks 20,000 Steps for 30 Days, “My Body Changed Completely”

The 90/10 Rule for Lasting Success

"Yes, my results after doing this just for about six weeks may not be dramatic, but I want you to know that it's sustainable and I don't feel deprived," Serena shares. Her secret? "Follow that eating plan 90% of the time and you'll be amazed. Save that 10% for your treats, for your splurge, for your cheat meal."

Handling Setbacks Without Giving Up

Serena keeps it real: "I'm not perfect, and I have bad days and good days just like everybody else. But if you have a bad day, you just have to pick yourself up the next day and say, okay, that was yesterday, but today is going to be a good day and I'm going to try again."

Measuring Success Beyond the Scale

The proof is in the results: "When I put my clothes on, I have a gap in the waist that I didn't have before," Serena shares. While she only lost about three pounds, her body composition changed dramatically. "My clothes are loose on me. Things are fitting differently because I'm working that fat off."

RELATED: Kelly Reilly Will Be Heating Up "Yellowstone" Spinoff as Beth Dutton: Here Are 9 Ways She Stays Fit at 47

The Energy Bonus

Beyond the physical transformation, Serena experienced unexpected benefits: "I feel so much better eating real food, not processed crap, and I have a ton more energy." While it requires more frequent grocery shopping for fresh foods, she insists the results are worth the extra effort.

Remember to consult with your physician before starting any new diet or exercise program, as Serena advises. Success comes from making consistent, manageable changes that you can maintain long-term. As she reminds us, "Most people are not trying at all. So if you're trying, you're already ahead of the game." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
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.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

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The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

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Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
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.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

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Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
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.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

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Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

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Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.