Get Into Shape Quickly with These Expert Fitness Tips

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

        14 Proven Ways to Get Back in Shape
    Add muscle size and density and decrease body fat.
By Dillan Foss, atcMay 27, 2024
Dillan Foss, atc
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback

        Shutterstock
    
By Dillan Foss, atcMay 27, 2024
Dillan Foss, atc
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Fitness & Workouts
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As a three-sport athlete in high school and a college basketball player who decided to go into business for himself in the fitness industry, I’ve never been one who had to “get back in shape.” 
I was always the skinny hard gainer in high school graduating at a staggering 5’ 11” and 135lbs. but because of that, I had to deal with the insecurities around my muscle mass, my ability to protect myself in any dangerous situations if need be. My ability to perform on the court, or field, was often linked to my IQ and hustle, not my physical attributes.
When I made the decision to play in college, I also had to commit to improving those physical characteristics which took time, effort, consistency, and dedication just like it would for somebody trying to get back in shape.
Now, when we say “get in shape,” we really mean we want to add muscle size and density and decrease body fat systemically. Ideally, most people want to look like an athlete, not a superhero or not a couch potato.
What we put in our body is what we become. What we stress our bodies with, is what it becomes adapted to and for. Stress the heart, the heart gets stronger. Compress the bones, they become more dense. Challenge the amount of muscle fibers needed, they recruit, and build more that can do the job.
Here’s the caveat, you need to walk the fine line between challenging the body (without causing injury) and allowing it adequate time to recover and repair. Read on.
1. Establish Your Baseline
Shutterstock
To begin your fitness journey, it's crucial to establish your baseline. This involves more than just your weight and BMI; it requires a deep dive into your actual body data. Get a thorough understanding of your health by getting bloodwork done with your doctor, assessing your body composition through machines like InBody, and knowing your Muscle Mass, Body Fat Mass, Body Fat Percentage, Muscle Mass to Fat Mass Ratio, and BMR, which will be discussed later in the context of nutrition.
Related: I Lost 30 Pounds by Changing My Mindset Using These Simple Strategies
2. Assess Daily Habits
Shutterstock
The foundation of your wellness pyramid is based on seven key elements: sleep, diet, exercise, sunlight, grounding, and supplements/support. Think of these as classes in school, where the goal is to achieve a 4.0 GPA, or in this case, a 4.0 body. Strive for excellence in each area, evaluating aspects such as your sleep routine's consistency, your intake of protein, fiber, and water, your resistance and cardiovascular exercise routines, and stress/recovery modalities like breathwork, sauna, or cold plunge exposure.
3. Commit to Constantly Learn More
Shutterstock
Perpetually explore how sleep, food, supplements, and different exercise routines can contribute to overall fitness and well-being.What you don't know, you can't fix. You wouldn't take your car to a service provider that doesn't have an immense understanding of what is going on underneath the hood and how it all connects. Be as curious as possible about your body and use your phone as a tool to help “research,” but take everything you learn with a grain of salt, science is the art of not knowing and always challenging current beliefs.
4. Let Food Be Thy Medicine
Shutterstock
Eat a lot of nutrient-dense foods, and if it wasn't a “food” 150 years ago, you probably shouldn’t eat too much of it! Understand that fats, sugars from natural sources like fruits, and cholesterol aren't inherently harmful. Aim for a balanced diet with approximate daily intakes of 0.75-1 gram of protein per pound of body weight, 30g of fiber, 5-6 servings of vegetables, 2 servings of fruits, and moderate amounts of grains, starches, and dairy.
5. Dietary Discipline
Shutterstock
It’s a lot easier to not eat 300 calories than it is to burn 300 calories. Now with that being said, focus on what you can add in, not what you need to take away! Add time parameters to your food intake (no eating 2 hours before bed time) instead of cutting out late night snacks. Add in more protein, fiber, vegetables and healthy fats instead of focusing on taking out unhealthy processed snacks.Establish your BMR (basal metabolic rate - minimum amount of calories needed by your body to complete basic bodily functions and cell replication everyday) and adjust up or down from their according to your body composition goals.
Related: Best Exercises For Ozempic, Wegovy and Other GLP-1 Medicine
5. Resistance Training
Shutterstock
Incorporate weight lifting and resistance exercises into your routine to build muscle and density, which in turn increases your daily calorie burn. Building muscle is key to burning fat. Make sure to engage in a comprehensive resistance training regimen at least three times per week.
6. Drink More Water
Shutterstock
Hydration is key, as our bodies are made up of roughly 60% water. Aim to drink ⅔ of your body weight in ounces per day. For example, a 150 lb. individual should drink a minimum of 100 oz. per day. Avoid tap water; opt for natural spring water or filtered water. Enhance your water with quality salt and/or electrolytes and add fresh ingredients like lemon, lime, or cucumber for flavor.
7. Prioritize Sleep
Shutterstock
Sleep is ⅓ of our life for a reason, it is the most important aspect of our body’s ability to rest, recover and reset! Go to bed at the same time every night. Establish a night time routine that encourages your body to wind down. And wake up early and see the sunrise—this can actually trigger your body's circadian rhythm to be more energized upon sunrise and more tired upon sundown.
Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss
8. Cardiovascular Exercise
Shutterstock
Incorporate both high and low-intensity cardiovascular exercises to improve heart health. Understand the importance of being fit for running, rather than running to get fit. Activities like swimming, bicycling, rowing, rollerblading, walking, or jogging are great for steady-state cardio. For calorie burn, engage in High-Intensity Interval Training (HIIT), which includes exercises like circuit resistance training, sprinting, or sports with short bursts of effort.
9. Extra Calorie Burn
Shutterstock
Remember that most calorie burn occurs through day-to-day activities and not just through structured exercise. Small habits can significantly contribute to your metabolic rate. Park farther away in parking lots, take phone calls while walking, opt for stairs instead of elevators, and incorporate mobility exercises during evening television time. These simple activities can add up to a significant calorie burn over time.
10. Get Back In Touch With Nature
Shutterstock
Spend time outside, spend time being cold, spend time being warm and get away from technology sometimes! Practice grounding by touching your bare feet to the earth—it has a magnetic field that helps balance out our own body’s. Sun exposure is crucial for vitamin D production, which plays a significant role in hormone regulation, immune system function, and energy levels. Utilize saunas for immune support and lymphatic drainage—if done just 60-90 minutes per week for 15-20 minutes at a time—and consider cold showers or baths to reduce stress, anxiety, and inflammation while boosting your mood and energy. This trick can help decrease stress, anxiety and inflammation while boosting your energy and mood if done just 10-15 minutes per week for 2-3 minutes at a time.
11. Accountability
Shutterstock
If all of the above seemed extremely overwhelming, don't worry! There are tons of professionals, like myself, who specialize in these areas of expertise and you can find guidance with them. Create accountability by involving a friend, partner, or a team of health professionals in your fitness journey. Keeping a journal can also improve adherence and results. When faced with challenges, lean on your accountability team for support and motivation.
12. Regular Evaluation
Shutterstock
Regularly check in with your doctor, nutritionist, personal trainer, or use a body composition scale to monitor your progress. Aim to improve your bloodwork levels and discuss them with your doctor. Change your workout routine every 6 weeks to avoid plateaus and try different foods regularly to keep your diet interesting and varied.
13. Build Confidence and Mental Fortitude
Shutterstock
My business partners have always said, “Whether you do it or not, the time will pass.” Two years from now, you will either be two years closer to health problems or 2 years further from them! Challenges will present themselves, don’t lean on them as excuses. The more you follow through on what you say you're going to do, the better you will feel about yourself and those good habits will snowball one day into the next until it is a part of who you are.
Related: The 5-Minute Stretch Routine That Can Improve Your Posture
14. Final Word From the Expert
Limitless Theory/Facebook
In conclusion, achieving and maintaining fitness is a multifaceted journey that requires dedication and consistency. By incorporating a combination of regular exercise, balanced nutrition, and adequate rest, individuals can effectively re-establish their human desire for fitness. Furthermore, the incorporation of goal setting, tracking progress, and seeking support from a community or fitness professional can significantly enhance the likelihood of success. Embracing a holistic approach to health and wellness, which includes mental and emotional well-being, is pivotal in sustaining long-term success. Ultimately, by adopting these top 14 strategies, individuals can embrace health and wellness, transform their mindset and reclaim their vitality.
Dillan Foss, ATC, is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.
cardioworkout routineswalkingweight losshiitozempicproteinsupplements

        
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Fitness & Workouts
        14 Proven Ways to Get Back in Shape
    

        Shutterstock
    
By Dillan Foss, atcMay 27, 2024
Dillan Foss, atc
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.
 See Full Bio 
                       Follow:
                       

   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.
As a three-sport athlete in high school and a college basketball player who decided to go into business for himself in the fitness industry, I’ve never been one who had to “get back in shape.” 
I was always the skinny hard gainer in high school graduating at a staggering 5’ 11” and 135lbs. but because of that, I had to deal with the insecurities around my muscle mass, my ability to protect myself in any dangerous situations if need be. My ability to perform on the court, or field, was often linked to my IQ and hustle, not my physical attributes.
When I made the decision to play in college, I also had to commit to improving those physical characteristics which took time, effort, consistency, and dedication just like it would for somebody trying to get back in shape.
Now, when we say “get in shape,” we really mean we want to add muscle size and density and decrease body fat systemically. Ideally, most people want to look like an athlete, not a superhero or not a couch potato.
What we put in our body is what we become. What we stress our bodies with, is what it becomes adapted to and for. Stress the heart, the heart gets stronger. Compress the bones, they become more dense. Challenge the amount of muscle fibers needed, they recruit, and build more that can do the job.
Here’s the caveat, you need to walk the fine line between challenging the body (without causing injury) and allowing it adequate time to recover and repair. Read on.
1. Establish Your Baseline
Shutterstock
To begin your fitness journey, it's crucial to establish your baseline. This involves more than just your weight and BMI; it requires a deep dive into your actual body data. Get a thorough understanding of your health by getting bloodwork done with your doctor, assessing your body composition through machines like InBody, and knowing your Muscle Mass, Body Fat Mass, Body Fat Percentage, Muscle Mass to Fat Mass Ratio, and BMR, which will be discussed later in the context of nutrition.
Related: I Lost 30 Pounds by Changing My Mindset Using These Simple Strategies
2. Assess Daily Habits
Shutterstock
The foundation of your wellness pyramid is based on seven key elements: sleep, diet, exercise, sunlight, grounding, and supplements/support. Think of these as classes in school, where the goal is to achieve a 4.0 GPA, or in this case, a 4.0 body. Strive for excellence in each area, evaluating aspects such as your sleep routine's consistency, your intake of protein, fiber, and water, your resistance and cardiovascular exercise routines, and stress/recovery modalities like breathwork, sauna, or cold plunge exposure.
3. Commit to Constantly Learn More
Shutterstock
Perpetually explore how sleep, food, supplements, and different exercise routines can contribute to overall fitness and well-being.What you don't know, you can't fix. You wouldn't take your car to a service provider that doesn't have an immense understanding of what is going on underneath the hood and how it all connects. Be as curious as possible about your body and use your phone as a tool to help “research,” but take everything you learn with a grain of salt, science is the art of not knowing and always challenging current beliefs.
4. Let Food Be Thy Medicine
Shutterstock
Eat a lot of nutrient-dense foods, and if it wasn't a “food” 150 years ago, you probably shouldn’t eat too much of it! Understand that fats, sugars from natural sources like fruits, and cholesterol aren't inherently harmful. Aim for a balanced diet with approximate daily intakes of 0.75-1 gram of protein per pound of body weight, 30g of fiber, 5-6 servings of vegetables, 2 servings of fruits, and moderate amounts of grains, starches, and dairy.
5. Dietary Discipline
Shutterstock
It’s a lot easier to not eat 300 calories than it is to burn 300 calories. Now with that being said, focus on what you can add in, not what you need to take away! Add time parameters to your food intake (no eating 2 hours before bed time) instead of cutting out late night snacks. Add in more protein, fiber, vegetables and healthy fats instead of focusing on taking out unhealthy processed snacks.Establish your BMR (basal metabolic rate - minimum amount of calories needed by your body to complete basic bodily functions and cell replication everyday) and adjust up or down from their according to your body composition goals.
Related: Best Exercises For Ozempic, Wegovy and Other GLP-1 Medicine
5. Resistance Training
Shutterstock
Incorporate weight lifting and resistance exercises into your routine to build muscle and density, which in turn increases your daily calorie burn. Building muscle is key to burning fat. Make sure to engage in a comprehensive resistance training regimen at least three times per week.
6. Drink More Water
Shutterstock
Hydration is key, as our bodies are made up of roughly 60% water. Aim to drink ⅔ of your body weight in ounces per day. For example, a 150 lb. individual should drink a minimum of 100 oz. per day. Avoid tap water; opt for natural spring water or filtered water. Enhance your water with quality salt and/or electrolytes and add fresh ingredients like lemon, lime, or cucumber for flavor.
7. Prioritize Sleep
Shutterstock
Sleep is ⅓ of our life for a reason, it is the most important aspect of our body’s ability to rest, recover and reset! Go to bed at the same time every night. Establish a night time routine that encourages your body to wind down. And wake up early and see the sunrise—this can actually trigger your body's circadian rhythm to be more energized upon sunrise and more tired upon sundown.
Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss
8. Cardiovascular Exercise
Shutterstock
Incorporate both high and low-intensity cardiovascular exercises to improve heart health. Understand the importance of being fit for running, rather than running to get fit. Activities like swimming, bicycling, rowing, rollerblading, walking, or jogging are great for steady-state cardio. For calorie burn, engage in High-Intensity Interval Training (HIIT), which includes exercises like circuit resistance training, sprinting, or sports with short bursts of effort.
9. Extra Calorie Burn
Shutterstock
Remember that most calorie burn occurs through day-to-day activities and not just through structured exercise. Small habits can significantly contribute to your metabolic rate. Park farther away in parking lots, take phone calls while walking, opt for stairs instead of elevators, and incorporate mobility exercises during evening television time. These simple activities can add up to a significant calorie burn over time.
10. Get Back In Touch With Nature
Shutterstock
Spend time outside, spend time being cold, spend time being warm and get away from technology sometimes! Practice grounding by touching your bare feet to the earth—it has a magnetic field that helps balance out our own body’s. Sun exposure is crucial for vitamin D production, which plays a significant role in hormone regulation, immune system function, and energy levels. Utilize saunas for immune support and lymphatic drainage—if done just 60-90 minutes per week for 15-20 minutes at a time—and consider cold showers or baths to reduce stress, anxiety, and inflammation while boosting your mood and energy. This trick can help decrease stress, anxiety and inflammation while boosting your energy and mood if done just 10-15 minutes per week for 2-3 minutes at a time.
11. Accountability
Shutterstock
If all of the above seemed extremely overwhelming, don't worry! There are tons of professionals, like myself, who specialize in these areas of expertise and you can find guidance with them. Create accountability by involving a friend, partner, or a team of health professionals in your fitness journey. Keeping a journal can also improve adherence and results. When faced with challenges, lean on your accountability team for support and motivation.
12. Regular Evaluation
Shutterstock
Regularly check in with your doctor, nutritionist, personal trainer, or use a body composition scale to monitor your progress. Aim to improve your bloodwork levels and discuss them with your doctor. Change your workout routine every 6 weeks to avoid plateaus and try different foods regularly to keep your diet interesting and varied.
13. Build Confidence and Mental Fortitude
Shutterstock
My business partners have always said, “Whether you do it or not, the time will pass.” Two years from now, you will either be two years closer to health problems or 2 years further from them! Challenges will present themselves, don’t lean on them as excuses. The more you follow through on what you say you're going to do, the better you will feel about yourself and those good habits will snowball one day into the next until it is a part of who you are.
Related: The 5-Minute Stretch Routine That Can Improve Your Posture
14. Final Word From the Expert
Limitless Theory/Facebook
In conclusion, achieving and maintaining fitness is a multifaceted journey that requires dedication and consistency. By incorporating a combination of regular exercise, balanced nutrition, and adequate rest, individuals can effectively re-establish their human desire for fitness. Furthermore, the incorporation of goal setting, tracking progress, and seeking support from a community or fitness professional can significantly enhance the likelihood of success. Embracing a holistic approach to health and wellness, which includes mental and emotional well-being, is pivotal in sustaining long-term success. Ultimately, by adopting these top 14 strategies, individuals can embrace health and wellness, transform their mindset and reclaim their vitality.
Dillan Foss, ATC, is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.

        
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Copyright Doctor Mike Diamonds/YouTube
By Christopher RobackOct 23, 2024
Christopher Roback
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Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
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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.
Struggling with stubborn fat despite your best efforts? You're not alone. Dr. Mike Diamonds, a medical professional and natural bodybuilder, understands this challenge firsthand. He's discovered that shedding fat isn't just about diet and exercise—it's about making scientifically-backed adjustments to your lifestyle. Dr. Mike's journey from an overweight kid to a fitness influencer with over a million YouTube subscribers proves that anyone can transform their body and life with the right knowledge.
We've also included insights from Nikolai Puchlov, Head Coach and Founder of Pro Kettlebell, whose expertise in functional fitness complements Dr. Mike's methods. Ready to take control of your body and boost your confidence? Read on to discover simple yet effective rules for killing body fat fast.
Master Intermittent Fasting for Effortless Calorie ControlDr. Mike underlines the power of intermittent fasting as a cornerstone of fat loss. In his post, he explains, "Your stomach is like a balloon. Intermittent fasting naturally limits how much that balloon can inflate." Start with a 12-hour fasting window, gradually increasing to 16:8 (16 hours fasting, 8 hours eating) as you progress. For faster results, experienced fasters can push to 18:6 or even 24-hour fasts. Dr. Mike advises, "As you implement fasting, your body sends hunger signals called ghrelin. But as time passes, you don't respond to the ghrelin signal, and you actually start not feeling hungry anymore." He adds, "The amazing benefits of intermittent fasting is, number one, your gut is so much healthier because you're not consistently putting food down. So it decreases your gut inflammation."
Puchlov adds: "Intermittent fasting can be a powerful tool for fat loss, but it's crucial to approach it gradually. Start with a 12-hour fast and slowly increase the fasting window as your body adapts. This method helps regulate insulin levels, which is key for fat burning."
Prioritize Protein for Satiety and Muscle Preservation
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Aim for 50 grams of protein with each meal. Dr. Mike shares a simple mnemonic: "Two scoops of whey protein, six ounces of cooked chicken breast, eight ounces of steak, or ten ounces of fish will give you 50 grams of protein." This high-protein approach keeps you feeling full, boosts metabolism and preserves muscle mass during fat loss. Dr. Mike explains, "Out of all the macros you'll eat, protein has the highest satiety effect. It will make you feel the fullest for longer. That's why you've never heard someone say, 'Hey, I got fat off eating chicken breasts and steak.'" For faster results, Dr. Mike suggests replacing most carbs with non-starchy vegetables, keeping insulin levels low for enhanced fat burning.
Puchlov emphasizes: "Adequate protein intake is not just about muscle preservation. It also plays a crucial role in hormone regulation and metabolic function. For optimal results, I recommend spreading your protein intake evenly throughout your eating window."
Walk Your Way to Fat Loss
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Simple yet effective, walking is a powerful fat-burning tool. Dr. Mike reveals, "For the average male and female, you burn roughly between 400 to 500 calories daily if you walk 10,000 steps." This translates to about a pound of fat loss per week. For quicker results, aim for 15,000 to 20,000 steps daily.
Dr. Mike says, "Walking will tap into your time in your day. But if you can be smart, like walking during your workout or cleaning your apartment, you'll be blown away by how much fat tissue comes off." He emphasizes, "Fat loss is the nice byproduct, but when you walk, it's better for blood flow to your brain. You have more ideas, better mental clarity."
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
Incorporate High-Intensity Interval Training (HIIT)
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Puchlov suggests: "While walking is excellent for fat loss, incorporating HIIT can accelerate results. Kettlebell swings, for instance, are a fantastic full-body exercise that can burn fat and build muscle simultaneously. Just 15-20 minutes of high-intensity kettlebell work can be as effective as an hour of steady-state cardio."
Challenge Yourself with Resistance Training
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Maintain and build muscle through consistent, challenging resistance training. Dr. Mike advises, "You need to train in a manner that is uncomfortable. When I train, I'm going there to unlock a new version of myself." He elaborates, "I make sure that the weight scares me a little bit, but I know I can handle it because I can maintain my form." Aim for 3-6 sessions per week, focusing on proper form while pushing your limits. This approach not only preserves muscle during fat loss but also increases your resting metabolism.
Dr. Mike points out, "Research has shown that one pound of muscle will burn about six calories at rest compared to the fat that only burns two calories." Puchlov says: "Resistance training is crucial for long-term fat loss success. It not only preserves muscle mass but also increases your resting metabolic rate. I recommend incorporating compound movements like squats, deadlifts, and overhead presses for maximum efficiency."
Prioritize Sleep for Hormonal Balance and Fat Loss
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Quality sleep is crucial for fat loss. Dr. Mike states, "When you sleep less, there's less testosterone. When you sleep more, you have more testosterone—the main muscle-building hormone." He uses an analogy to drive this point home: "Your body's a Ferrari... if there's no oil in that car, the chances it makes it down the road is very slim." He recommends the "10, 3, 2, 1" rule: No caffeine 10 hours before bed, no food 3 hours before, no liquids 2 hours before, and no blue light 1 hour before bed.
Dr. Mike says, "On the days they slept the most, they always saw the greatest amount of fat loss." He concludes, "If you are in terrible shape, your life is in shambles and you're overweight, just forget everything else. Just focus on sleeping. I promise you, you will make better decisions and the weight will come off."
Focus on How You Feel, Not Just How You Look
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Shift your focus from appearance to overall well-being. Start tracking your mood and energy levels alongside your physical progress. Puchlov notes: "Mental health is a crucial component of any successful fat loss journey. When you feel good, you're more likely to stick to your plan and make healthier choices overall."
Celebrate Non-Scale Victories
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Don't fixate on the scale. Celebrate improvements in skin clarity, energy levels, and overall fitness. Puchlov suggests: "Keep a journal of your non-scale victories. This can be incredibly motivating when the numbers on the scale aren't moving as quickly as you'd like."
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Develop a Healthy Relationship with Food
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Practice mindful eating. Slow down, savor each bite, and really taste your food. Puchlov advises: "Mindful eating can help reduce overall calorie intake naturally. It also helps you develop a healthier relationship with food, which is crucial for long-term success."
Find Enjoyable Forms of Exercise
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Discover workouts that feel like play rather than a chore. Puchlov recommends: "Experiment with different forms of exercise until you find something you genuinely enjoy. Kettlebell training, for instance, can be both challenging and fun, providing a full-body workout that doesn't feel monotonous."
Exercise Outdoors When Possible
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Take your workouts outside when you can. Puchlov notes: "Outdoor exercise not only provides variety but also has additional mental health benefits. The change of scenery and fresh air can make your workouts more enjoyable and effective."
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Consider Morning Workouts
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Try exercising in the morning. Puchlov explains: "Morning workouts can kickstart your metabolism for the day. They also ensure that you get your exercise in before other commitments can interfere."
Schedule Your Workouts
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Treat your workouts like important appointments. Puchlov advises: "Scheduling your workouts in advance increases accountability. It's harder to skip a workout when it's a set part of your daily routine."
Continuously Make Small Changes
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Avoid plateaus by regularly adjusting your routine. Puchlov suggests: "Small, consistent changes keep your body adapting and prevent boredom. This could be as simple as changing the order of your exercises or trying a new workout style every few weeks."
RELATED: 40+ Mom Loses 70 Pounds in a Year With These 4 Simple Steps
Track Your Progress
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Keep a record of your journey. Puchlov recommends: "Track not just your weight, but also your measurements, strength gains, and how you feel. This comprehensive approach gives you a clearer picture of your progress and can be incredibly motivating." As Dr. Mike says, "Your chances of success are only determined by you taking action and implementing everything I mentioned." Start today, and watch your body and life transform! And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.
Fitness & Workouts
        4 Simple Ways I Toned My Body Without Shedding a Single Pound
    
Copyright billiesfituk/Instagram
By Leah GrothOct 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
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Are you trying to transform your body? You might not have any weight to lose. Billie Straker is a fitness influencer and online coach who regularly shares photos and information on social media about her fitness journey. One of the main points she stresses is that you don’t have to lose weight to transform your figure. Instead, you should focus on toning up.
She recently shared a before-and-after image, revealing that her weight didn’t change despite the fact that she looks much slimmer in the second photo. “I am the same weight in both photos, but my physique is completely different, with more muscle and less fat mass. Here’s how I did it,” she writes in the caption.
What Is Toning Up?
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She starts by discussing the definition of the term. “First of all, ‘toning’ up essentially is a phrase used to make building muscle sound more feminine. It’s stupid, but it’s how most people know it. Losing body fat & building muscle is ‘toning’ up,” she writes in her post.
Photo 1: She Was Unhealthy with Fad Diets and Hardly Any Exercise
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”Photo 1 was four years ago; I had a very unhealthy relationship with food and was on and off fad diets. I joined the gym and would go once or twice a week, but all I did was 5-10 minutes walking on the treadmill along with a few squats using a light dumbbell,” she continues.
She Would Starve Herself and Binge
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“I thought that was the way women were ‘meant’ to train. I quite often would go until 4 pm before eating, where I would then have lots of chocolate & crisps and then would have my evening meal. I would then binge at the weekends because I felt so deprived of food during the week, and my nutrition and protein levels were low. I probably did 2-3k steps a day,” she says.
Photo 2: She Has a Healthy Relationship with Food and Trains
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“Fast forward a few years, and I have, over the past couple years, established a healthy relationship with food - enjoying all things in moderation. I train to get strong, not to be slim. I walk where I can to get my activity level up. I prioritize rest. I love seeing my body get more muscular & my quality of life increases with that,” she continues.
Tip 1: Eat More
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“If I can give just a few tips to help you get from A to B. To start your journey to health & becoming strong and healthy it would be…” she continues. The first tip is to eat more. “Chances are you’re eating a lot less than you need for the physique you want,” she explains.
How Eating More Can Be Beneficial
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Many fitness experts maintain that while weight loss requires being in a calorie deficit, eating more calories is helpful when building muscle. The more you eat and fuel your body with healthy food, the more energy you will have for workouts.
RELATED: This 30-Second Trick Burns More Fat Than Long Runs After 50
Tip 2: Get Your Steps In
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Her second suggestion? “Walk!” she encourages. “Stop driving or taking the bus to somewhere that would take you 15-20 minutes to walk. Try to aim for at least 8k steps a day and go from there.”
Health Benefits of Walking
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Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.
RELATED: 5 Signs Your Weight Gain Is Hormonal and How to Fix It
Tip 3: Strength Train
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Tip three is to “train hard & lift weights,” she recommends. “To be ‘toned’ means to build muscle, and that’s going to be hard to achieve by being a cardio bunny. Lift and lift heavy. Put the pink dumbbells down & actually challenge yourself in the gym.”
Why You Should Lift Weights
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According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
Develop strong bones
Manage your weight
Enhance your quality of life
Manage chronic conditions
Sharpen your thinking skills⠀
Tip 4: Amp Up Your Protein Intake
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Her fourth tip? Eat some protein. “I had no idea that protein was important before getting into fitness. Not just for building muscle but also for your hair, your hunger, your energy, and your health. Try to aim for at least 2 grams of protein per kg of body weight,” she says.
RELATED: I Lost 30 Pounds in 5 Months After Making This 1 Simple Change
How Protein Can Help You Lose Weight
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According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.  You can benchmark your progress with this useful Lean Body Mass Calculator. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        I Lost 66 Pounds Without Leaving My House with These Fitness Tips
    
lucy.lismore.fitness/Instagram/YouTube
By Leah GrothAug 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Do you want to lose weight but aren’t sure where to start with your exercise routine? Lucy Lismore is a personal trainer and fitness influencer who shares content about “​​all things calisthenics, movement, outdoor adventure, travel and spending too much time upside down!” In one viral video, she reveals how she lost a whopping 66 pounds without leaving the house. “So today I'm gonna be talking all about how I lost 30 kilos at home,” she says in the clip, where she reveals 10 exercise tips that helped her get fit and burn fat.
Put on Your Workout Clothes ASAPThe first thing she recommends doing is dressing for exercise success. “So when I got home, I literally got straight into my exercise gear,” she says. “That way, it kind of removed that mental block for me of having to set myself up or get rearing for exercise.”
Pop in a Workout DVDShutterstock
She also recommends workout DVDs, explaining that initially, she “didn't know anything about exercise” and “was far too scared to go to a gym,” she admits. “Like the idea actually petrified me. So I just went to a store and picked up the first DVDs that I saw.”
Do HIIT WorkoutsShutterstock
She also recommends HIIT workouts. “My training has changed a lot since back then, but I still dabble in the occasional high-intensity workout,” she says.
Do Workouts You Are Comfortable With
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“The main thing I really found was you just need to do something that you're comfortable with,” she says. “Again, for weight loss, the main focus is going to be having a calorie deficit, and you're going to be doing that for nutrition. So that gives you the freedom to do whatever you want with your exercise.”
Go for a WalkShutterstock
“If you just wanna simply go for a walk, then you can totally do that too. In fact, I think that walking is very, very underrated,” she says.
Make Sure You Are Comfy in Your Clothes and EnvironmentShutterstock
She also recommends being comfortable with “what you're wearing and where you are. So, set your environment right. You don't wanna be constantly adjusting your clothes, you want to feel good, you don't wanna be worried about what's going on around you,” she says. “You wanna just be able to be present and enjoy the moment.”
Track Your ProgressShutterstock
Another tip “would be to track your progress somehow. So you could do this intuitively. You'll know how far your fitness has come, or you could track your progress by doing small fitness tests or taking videos and photos. So if you can see that you're making progress in other areas, it just feels so, so good,” she says.
Think About How Good Exercise Makes You Feel
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“I always feel so much better once I've done those workouts. I feel so much more alive. And if I've had a bad day, it just fixes everything,” she says.
RELATED: This Is How Much Protein You Should Eat Every Day to Lose 10 Pounds in 30 Days
Workout RegularlyShutterstock
“How often did I train or do exercise?” is one of her most commonly asked questions. “I mostly did it about five times a week, so like Monday through to Friday.” Another FAQ? “What's the best exercise for fat loss when you're starting out?” she says. “There is no right exercise. I wanna reiterate again, you're going to get sick of me saying it, that it really doesn't matter.”
Make Sure You Are Focusing on Your General Health
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“You're going to create a calorie deficit through your nutrition, and the exercise may be an added bonus, but there are so many other benefits, such as your mood, your fitness, and your general health, that come from exercise. And that should be the priority. It should be a good part of your day and not a struggle,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        Fitness Skeptic Walked 90 Days to Get Back in Shape
    
Copyright Claude Kiseke/YouTube
By Christopher RobackNov 11, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ever look at old photos and barely recognize yourself? Or feel a pang of anxiety about the upcoming beach season? You're not alone. Millions of people struggle with body confidence and finding a sustainable approach to fitness. In this article, travel vlogger and wellness enthusiastClaude Kiseke shares her practical, no-nonsense approach to getting back in shape without expensive gym memberships or crash diets. Whether you're just starting your fitness journey or need to get back on track, her 90-day plan offers simple, achievable steps anyone can follow.
A Moment of Truth in Front of the Camera"I was watching my vlogs back and noticed that I was a lot less confident in a bikini than this time last year, which is crazy because I've always been very comfortable with my nakedness," Claude shares in her post. This moment of self-reflection led her to realize she had been "hunching over or covering myself a lot" – behavior that felt unnatural to her typically confident self. After years of starting and stopping various fitness routines, she decided to document her journey back to confidence through a realistic 90-day transformation plan.
Check Your Readiness for Change
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Before starting any weight loss journey, the Mayo Clinic stresses the importance of mental preparation. Ask yourself if you're ready to change eating habits, increase physical activity, and dedicate time to these changes. For Claude, this moment came after realizing, "I've done all the research, I might as well do a nutrition and PT course because I know exactly what I'm supposed to be doing. I just don't do it."
RELATED:83-Year-Old Woman Drops 13 Pounds With 5 Simple Habits
Find Your Motivation
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"The time is going, and I have attainable goals, and I could have reached it two, three years ago, and here I still am," Claude admits. The Mayo Clinic suggests making a list of personal reasons for weight loss to stay motivated. Consider posting inspirational notes on your refrigerator or tracking progress in a journal. Having a support system is crucial - choose people who listen to your concerns and share your healthy lifestyle goals.
Set Smart, Achievable Goals
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Mayo Clinic recommends aiming to lose 1-2 pounds per week, which requires burning 500-750 more calories than you consume daily. Claude's approach aligns with this: "I've decided to set myself a 90-day goal and it's not like one of those lose 60 million pounds in this time." She chose three specific goals: cooking at home, increasing fiber intake, and consistent exercise.
Master the Basics of Weight Loss Science
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Understanding your body's calorie needs is crucial. "If my metabolic rate is 1,800 and I'm eating 1000 calories a day that is 800 calories less, I'm literally starving myself," Claude explains. The Mayo Clinic emphasizes that sustainable weight loss comes from a balanced diet rich in fruits, vegetables, and whole grains, combined with regular physical activity.
Start With Walking - The Gateway Exercise
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"What I like about walking is that you're not fighting for your life the way you are when you're running," Claude shares. This aligns with Mayo Clinic's recommendation to build up to at least 30 minutes of aerobic exercise most days. Claude built up to "17 to 20,000 steps a day and I wouldn't break a sweat from it because I was so used to it."
Follow a Progressive 90-Day Plan
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Claude breaks down the challenge into three phases:
Weeks 1-4: Foundation building
Weeks 5-8: Progressive overload
Weeks 9-12: Intensity increase
The Mayo Clinic supports this gradual approach, emphasizing that lasting weight loss requires permanent lifestyle changes, not temporary dieting.
RELATED:This Woman Lost 10 Pounds in 30 Days With Simple Walking Routine
Make Healthy Eating Enjoyable
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"Life is not that deep," Claude says about occasional indulgences. The Mayo Clinic recommends focusing on fresh, minimally processed foods while being mindful during meals. They suggest eating at least four servings of vegetables and three servings of fruits daily, choosing whole grains, and limiting added sugars.
Address Common Weight Loss Myths
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"Either you have abs or you don't, and it's okay to work on having a flat stomach that doesn't have abs," Claude states. She debunks spot reduction myths and the concept of "good" and "bad" foods. The Mayo Clinic supports this balanced approach, emphasizing sustainable lifestyle changes over quick fixes.
Embrace Mental and Physical Well-being
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"Having those crazy washboard abs is great, but if you don't like the way you feel or if you're not confident in how you feel in all the stages of your journey, then even when you get to whatever your goal is, you're still going to be looking for something else," Claude reflects. The Mayo Clinic emphasizes the importance of changing your mindset and dealing with setbacks constructively. Remember that lasting change takes time and consistency.
RELATED:7 Budget Protein Foods This Chef Always Buys at Costco
Stay Active Beyond Exercise
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The Mayo Clinic recommends finding ways to move more throughout the day: taking stairs, parking farther away, or standing during phone calls. Claude's approach of incorporating daily walks aligns with this advice. Both emphasize that any extra movement helps burn calories and contribute to overall health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts
    

        Copyright tracycampoli/Instagram
    
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

            
                The 20-Second Workout That Changed Everything
            
            
        Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.
"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Focus on Strength
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

            
                Why Her Old Workouts Weren't Working
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."
Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

            
                Chill Out To Slim Down
            
            
        
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Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.
The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

            
                Eat This, Not That
            
            
        
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Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.
For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.
Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Dress Smart, Look Slimmer
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.
On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

            
                You're Not Invisible After 40
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."
She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

            
                My Ballet Trick That Works Every Time
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.
"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Start Today, See Results Tomorrow
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.
By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.
Nutrition & Diet
        7 Habits to Make You “Unrecognizable” in Just 4 Months
    

        Copyright precious_soul14/Instagram
    
By Leah GrothMar 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓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.
Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes. 

            
                Wake Up Early
            
            
        
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Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too


            
                Write Down Your Thoughts Before Bed
            
            
        ​De-StressShutterstockNext, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

            
                Learn an Online Skill
            
            
        ShutterstockHer third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Exercise Four Times a Week
            
            
        ShutterstockShe also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes. 

            
                Sit in Silence
            
            
        ​And, They Reduce Her CravingsShutterstock“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says. 
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Sleep
            
            
        ​You’re Sleeping Less Than 7 HoursShutterstockMake sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

            
                Repeat
            
            
        ​Bottom Line: Don’t Skip BreakfastShutterstockHer last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        6 Best Foods for Melting Fat Over 40
    

        I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
    

        Copyright dietdivatara/Instagram
    
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at &lt;a href=&quot;http://www.dietdiva.net&quot;&gt;Diet Diva&lt;/a&gt;
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✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40. 

            
                Lean Protein
49. White fish (like cod): 48 caloriesShutterstockMy first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Leafy Greens 
            
            
        20. Arugula: 25 caloriesShutterstockAnother one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

            
                Berries 
            
            
        43. Blackberries: 43 caloriesShutterstockAnother great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

            
                Healthy Fats
            
            
        ShutterstockHealthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Probiotic-Rich Foods
            
            
        6. Kimchi: 15 caloriesShutterstockDon’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

            
                Whole Grains 
            
            
        ShutterstockLastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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