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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.

FACT CHECKED BY Christopher Roback
Attractive sport woman in sportswear use smart watch outdoors at urban environment
Shutterstock
FACT CHECKED BY Christopher Roback

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

Preparation for blood test with pretty young woman by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.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

Woman stands in the ice hole, smiles and splashesShutterstock

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

Happy Young attractive women fitness using smartphone resting in gym during morning exercise. Relaxation after hard workout in gym. Healthy sports lifestyle, Fitness concept.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

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,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

Calorie,Counting,Calculator.,Diet,.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

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.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

Black man at gym, water bottle and relax to hydrate in muscle development, strong body and fitness. Commitment, motivation and bodybuilder with drink in workout challenge for health and wellness.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

Image of young smiling pretty lady lies in bed indoors. Eyes closed.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

Roller skating girl in park rollerblading on inline skates. Mixed race Asian Chinese / Caucasian woman in outdoor activities.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

Image of happy young man walking on the street and looking aside while talking by his phone.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

Young man with backpack hiking mountains - Hiker having trekking day out on a sunny day - Successful, sport and inspirational conceptShutterstock

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

Shot of a muscular young woman in sportswear working out with personal trainer at the gym. She is pumping up her biceps muscule with heavy weight.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

fitness, sport, exercising and diet concept - smiling young woman and personal trainer with clipboard writing exercise plan in gymShutterstock

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

Back view of strong sporty girl showing muscles at the beach during sunset.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

Dillan_Foss2Limitless 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.

More For You

Attractive sport woman in sportswear use smart watch outdoors at urban environment
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.

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

Preparation for blood test with pretty young woman by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.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

Woman stands in the ice hole, smiles and splashesShutterstock

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

Happy Young attractive women fitness using smartphone resting in gym during morning exercise. Relaxation after hard workout in gym. Healthy sports lifestyle, Fitness concept.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

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,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

Calorie,Counting,Calculator.,Diet,.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

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.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

Black man at gym, water bottle and relax to hydrate in muscle development, strong body and fitness. Commitment, motivation and bodybuilder with drink in workout challenge for health and wellness.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

Image of young smiling pretty lady lies in bed indoors. Eyes closed.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

Roller skating girl in park rollerblading on inline skates. Mixed race Asian Chinese / Caucasian woman in outdoor activities.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

Image of happy young man walking on the street and looking aside while talking by his phone.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

Young man with backpack hiking mountains - Hiker having trekking day out on a sunny day - Successful, sport and inspirational conceptShutterstock

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

Shot of a muscular young woman in sportswear working out with personal trainer at the gym. She is pumping up her biceps muscule with heavy weight.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

fitness, sport, exercising and diet concept - smiling young woman and personal trainer with clipboard writing exercise plan in gymShutterstock

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

Back view of strong sporty girl showing muscles at the beach during sunset.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

Dillan_Foss2Limitless 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.
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 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 Control

Dr. 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

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

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)

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

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

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

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

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

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

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

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

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

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

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

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.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

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?

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

”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

“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

“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

“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

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

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

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

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

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

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

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.

Liz_Hilliard3
Liz Hilliard
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

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


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

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

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

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

Eat Real Food

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

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

Related: Grace Albin Just Shared This Ultimate Glute Workout

Add Resistance Training to Your Workout Routine

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

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

Move Your Body

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

Exercise With a Friend or Group

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

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

Here's Some Motivation!

Liz_Hilliard4Liz Hilliard

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

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

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

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 ASAP

The 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 DVD

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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 Workouts

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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

“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 Walk

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“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 Environment

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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 Progress

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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

“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 Regularly

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“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

“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.

katie south_east_living
Copyright south_east_living/Instagram

Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

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Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

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Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” 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.

Hydrate

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Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

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

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. 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

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

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As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

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Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
Evidence-Based

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

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

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

Do you want to enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

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

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. 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.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

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

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Maria Gad mariiiagad
Copyright mariiiagad/Instagram
Evidence-Based

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

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

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

Are you struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

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

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

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

And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.