Skip to content
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.

2 Secrets To Getting In Shape Fast Over 50

All it takes is incorporating two habits into your life, says one expert.

FACT CHECKED BY Alek Korab
Mike_Cola3
FACT CHECKED BY Alek Korab

Do you want to get in shape without having to make massive changes to your diet and workout routine? Mike Cola is a fat loss and fitness coach with over 37 years of experience as a gym owner in New York and an exercise physiologist certified by the American College of Sports Medicine. In a new viral YouTube video, he reveals “tips for being healthy and fit” after 50. “I'm gonna go with the two most important factors to improving your health and your fitness,” he says.


He Has Two Tips to “Dramatically” Help Your Health Journey

“What's the best way to improve your health and fitness? There are two tips I'm gonna give you in this video that's gonna dramatically help your journey on improving your health and your fitness,” Cola says in his video.

Tip 1: Be Consistent

Stay home alone to workout. Fit mature man in sportswear doing squats in living room interior, exercising his legs on domestic training during coronavirus isolation, free spaceShutterstock

“Now, the first tip is the most important factor. You have to be consistent,” he says. “There's so many different ways to exercise. There's so many different diets to go on. You, no matter whatever one you pick, you just have to be consistent.”

Pick an Exercise Program and Stick with It

“For example, if you pick the simplest exercise program to go on, like say for example, you're gonna say, ‘I'm gonna come home from work every day. I'm gonna do 20 jumping jacks. I'm gonna do 10 pushups, I'm gonna do 20 bodyweight squats, and I'm gonna do a 32nd plank,’” he says.

It Can Be Short and Simple

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

“That routine's gonna take you five to seven minutes. But if you did that every single day for three months, your life's gonna be changed and there's gonna be a dramatic difference in your health and your fitness,” he says.

Not Being Consistent Is the “Biggest Mistake” People Make

Thoughtful mature man standing near mirror at homeShutterstock

“That's the biggest mistake I find people make. They're just not consistent,” he says. “And then they mostly take on too much.”

Tip 2: Give It 100 Percent

Domestic training with weights. Positive mature man doing exercises with dumbbells, strengthening his body at home. Senior sportsman working on his biceps muscles, staying healthyShutterstock

His other “incredibly important rule” is “whatever exercise or diet program you go on that you decide to do, you have to be 95 to 100% percent sure you are gonna do it,” he says.

Don’t Set Unrealistic Goals

There’s one caveat: Don’t set unrealistic goals. “Don't read an exercise book and watch YouTube videos and, and write down this 90-minute routine that you're gonna do four or five times a week,” he says.

Keep It Simple, Short, and Consistent

Achieve goal. Mature caucasian male athlete runner sportsman jogging running, feeling free in the morning. Active lifestyle.Shutterstock

“Whatever you decide you're gonna do when it comes to eating right or when it comes to exercising, you have to be positive you're gonna do it,” he says. “So my recommendation is to keep it simple, keep it short, and keep it consistent. You can do it.”

Create Momentum

Healthy group of mature people jogging on track at park. Happy senior couple running at park with african friends. Multiethnic middle aged friends exercising together outdoor.Shutterstock

He explains that you should “create momentum,” by giving yourself five or 10 minutes a day to exercise. For example, take a 10 minute walk, come back, and do 20 jumping jacks, 10 pushups, hold a plank for 30 seconds. “You're talking about a 15 minute exercise routine and say, I'm gonna do this routine,” he says.

Set Specific Days to Exercise

Middle age hispanic man wearing sportswear resting at seasideShutterstock

Also, set specific days that you will exercise. “If I'm not 95% sure I can do that every day, I'm gonna do this routine three days a week, Monday, Wednesday, Friday, 15 minutes,” he says.

You Will See Results in Three to Six Months

Senior african american couple performing stretching exercise together at the beach. fitness yoga and healthy lifestyle conceptShutterstock

“I'm telling you, in three to six months, you're gonna be a different person. You can do it. You have to be consistent, and you have to be 95 to 100% sure that you're gonna follow through with your exercise and your diet program,” he says.

Bottom Line: Be Consistent and Confident

“That's the secret to this whole game of being fit and being healthy,” he concludes. “Consistency and being sure you're gonna do it well.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

Are you in your fifties and struggling to get back into shape? Gary Walker is an over 50 “muscle building expert” and one of the founders of Live Anabolic. In one of his viral videos he reveals “3 of the best tips for getting back in shape after 50.”


It Is Possible, He Says

“I want you to know that it is possible to get in shape at 50 years old. It doesn’t matter if you have been in shape in the past or not,” he explains in the accompanying post.

First, Focus on Your Mindset

Mature woman workout before fitness training session at home.Shutterstock

The first thing you want to focus on is your mindset, says Walker. “To get in shape over 50, you need to have a realistic mindset. If you’ve been out of shape for the past 10 or more years, it is going to take more than just 8-12 weeks for great results. You want to at least get started and make gradual progress to get back in shape at 50 years old,” he says.

Next, Make Specific Goals

Achieve goal. Mature caucasian male athlete runner sportsman jogging running, feeling free in the morning. Active lifestyle.Shutterstock

Next, make specific goals for what you want to get out of it. “Do you want to build muscle? Or is your main goal to just focus on getting into shape after 50? Be clear about what your goals are, and once you’re clear on what they are, put a plan in place and focus on it. This is how to get back in shape at 50. Have a positive mindset and believe in yourself to get back in shape after 50,” he says.

Tip 1: Establish Better Eating Habits

Fillet of Salmon.Shutterstock

The first tip for how to get back in shape at 50 years old is to establish better eating habits. “That is the key, regardless of your age for getting into shape after 50. When starting out, your metabolism is probably slower and you might have less muscle mass,” he says.

Nutrition Is Key

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

“With your nutrition, you want to make sure you are getting good quality micro-nutrients, vitamins, and minerals. But also make sure that you are not eating carbs every single day. I am not saying don’t eat carbs. I am saying just not to eat them every single day for help in getting in shape over 50,” he says.

Eat Complex Carbs on Strength Training Days

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

Complex carbs “are great to have on days you do strength training,” he says. “This will help you in getting back in shape after 50.”

RELATED: I Lost 120 Pounds, and These 5 Major Habits Help Me to Stay in the Best Shape of My Life

On Other Days, Opt for Fibrous Carbs

Fresh cauliflower on wooden tableShutterstock

“Now if you have an off day, then get all of your carbs from your fibrous carbs,” he recommends. “Fibrous carbs should be an everyday carb, and combine them with essential fats. The only thing you will be cycling is the carbs. This will help for how to get back in shape after 50. That is the first tip for how to get back in shape at 50. Getting into shape after 50 can be easy, just focus on your goals and making progress.”

Tip 2: Prioritize Sleep

Good morning, new day, weekend, holiday. Happy middle aged woman lying on bed, lady stretching arms after sleep and enjoying morning in cozy comfort bedroom interior, free spaceShutterstock

Tip number two is “very important and easily overlooked,” he says. “You need to prioritize sleep. You need to get 7-9 hours of sleep every night. It is very important, especially as we get older.”

Sleep Is Great for Growth Hormones and Appetite Control

Positive cheerful handsome grey-haired bearded european mature man in white t-shirt stretching in bed in the morning, looking at copy space and smiling, feeling powerful, side view, home interiorShutterstock

“Sleep helps you recover and releases those growth hormones, which will help with getting back in shape at 50 years old. It is also great for appetite control,” he says.

RELATED: Top 11 Best Breakfast Foods You Should Eat Every Day to Lose Weight

Tip 3: Do Resistance Training

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

“The last tip for how to get in shape at 50 is to follow a resistance training plan that is built around compound lifts,” he says. “Compound lifts give you a bigger bang for your buck. It also very important to make sure that you focus on your form when doing the compound exercises for how to get in shape at 50.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

FACT CHECKED BY Alek Korab
Evidence-Based

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

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

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

Do you want to get in shape without having to make massive changes to your diet and workout routine? Mike Cola is a fat loss and fitness coach with over 37 years of experience as a gym owner in New York and an exercise physiologist certified by the American College of Sports Medicine. In a new viral YouTube video, he reveals “tips for being healthy and fit” after 50. “I'm gonna go with the two most important factors to improving your health and your fitness,” he says.


He Has Two Tips to “Dramatically” Help Your Health Journey

“What's the best way to improve your health and fitness? There are two tips I'm gonna give you in this video that's gonna dramatically help your journey on improving your health and your fitness,” Cola says in his video.

Tip 1: Be Consistent

Stay home alone to workout. Fit mature man in sportswear doing squats in living room interior, exercising his legs on domestic training during coronavirus isolation, free spaceShutterstock

“Now, the first tip is the most important factor. You have to be consistent,” he says. “There's so many different ways to exercise. There's so many different diets to go on. You, no matter whatever one you pick, you just have to be consistent.”

Pick an Exercise Program and Stick with It

“For example, if you pick the simplest exercise program to go on, like say for example, you're gonna say, ‘I'm gonna come home from work every day. I'm gonna do 20 jumping jacks. I'm gonna do 10 pushups, I'm gonna do 20 bodyweight squats, and I'm gonna do a 32nd plank,’” he says.

It Can Be Short and Simple

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

“That routine's gonna take you five to seven minutes. But if you did that every single day for three months, your life's gonna be changed and there's gonna be a dramatic difference in your health and your fitness,” he says.

Not Being Consistent Is the “Biggest Mistake” People Make

Thoughtful mature man standing near mirror at homeShutterstock

“That's the biggest mistake I find people make. They're just not consistent,” he says. “And then they mostly take on too much.”

Tip 2: Give It 100 Percent

Domestic training with weights. Positive mature man doing exercises with dumbbells, strengthening his body at home. Senior sportsman working on his biceps muscles, staying healthyShutterstock

His other “incredibly important rule” is “whatever exercise or diet program you go on that you decide to do, you have to be 95 to 100% percent sure you are gonna do it,” he says.

Don’t Set Unrealistic Goals

There’s one caveat: Don’t set unrealistic goals. “Don't read an exercise book and watch YouTube videos and, and write down this 90-minute routine that you're gonna do four or five times a week,” he says.

Keep It Simple, Short, and Consistent

Achieve goal. Mature caucasian male athlete runner sportsman jogging running, feeling free in the morning. Active lifestyle.Shutterstock

“Whatever you decide you're gonna do when it comes to eating right or when it comes to exercising, you have to be positive you're gonna do it,” he says. “So my recommendation is to keep it simple, keep it short, and keep it consistent. You can do it.”

Create Momentum

Healthy group of mature people jogging on track at park. Happy senior couple running at park with african friends. Multiethnic middle aged friends exercising together outdoor.Shutterstock

He explains that you should “create momentum,” by giving yourself five or 10 minutes a day to exercise. For example, take a 10 minute walk, come back, and do 20 jumping jacks, 10 pushups, hold a plank for 30 seconds. “You're talking about a 15 minute exercise routine and say, I'm gonna do this routine,” he says.

Set Specific Days to Exercise

Middle age hispanic man wearing sportswear resting at seasideShutterstock

Also, set specific days that you will exercise. “If I'm not 95% sure I can do that every day, I'm gonna do this routine three days a week, Monday, Wednesday, Friday, 15 minutes,” he says.

You Will See Results in Three to Six Months

Senior african american couple performing stretching exercise together at the beach. fitness yoga and healthy lifestyle conceptShutterstock

“I'm telling you, in three to six months, you're gonna be a different person. You can do it. You have to be consistent, and you have to be 95 to 100% sure that you're gonna follow through with your exercise and your diet program,” he says.

Bottom Line: Be Consistent and Confident

“That's the secret to this whole game of being fit and being healthy,” he concludes. “Consistency and being sure you're gonna do it well.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Michaela Bentley Fitness
Trainer, 58, Lost 15 Pounds and Blasted Belly Fat with These 4 Habits
Copyright michaelabentley_fitness/Instagram

Are you over 50 and struggling to lose weight? You might need to face some “hard truths” and make some changes to your routine, according to an expert. Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age! She maintains that she has a better grasp of diet and exercise than she did in her forties. In a recent post, she reveals the truth about losing weight after menopause. “At 59 here are my top tips to losing weight after 50,” she says, admitting they are “probably not what you think.”

There Are No Quick Fixes

“There are no quick fixes,” she writes. “The truth is I don’t have a magic wand and neither does any other fitness trainer. The results are up to you. So many people quit way too soon due to unrealistic expectations. It’s not your fault. The fitness industry is full of lies and half truths in order to get you to pull out your wallet. Real change takes time sometimes months and even years, depending on where you’re starting from. Get a program from a qualified source, be patient and stick with it.”

It’s Going to Be Hard

“It’s going to be hard,” she continues. “Big changes in life are hard won. Nothing worth doing is easy and losing weight is no different especially over 50. If you’re doing it right, it’s going to be hard, especially in the beginning while your body gets used to the feeling of getting out of your comfort zone. If you’re following a program that incorporates progressive overload, it’s probably never going to be easy, but I assure you if you stick with it, you will learn to love that feeling of being challenged.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Will Have to Make Lifestyle Changes

“It’s probably going to require a few lifestyle changes and you may not like them all,” she says. “I’ve had many clients say to me. I’m going to do the fitness part, but I don’t wanna change my lifestyle. I like having a drink in the evening and I don’t want to track my food. That’s great, but that’s not gonna get you results. If you really want big changes, you have to make big changes and that’s probably gonna mean changing some of your habits that are out of alignment with your goals and replace those with new healthy habits.”

Consistency Over Perfection

“Consistency is more important than perfection,” is her final tip. “You don’t have to be perfect, (god knows, I am not) but you do have to be consistent. Slow and steady wins the race. You can’t show up one day and then skip a bunch of days because you’re not feeling it. You need to show up every day in some form or another. If you do that, I promise you those results will come in time.”

She Also Started Strength Training

In another recent post, she revealed how she lost 15 pounds and got into the best shape later in life going “full ninja on belly fat.” The first thing that worked to blast belly fat was, unsurprisingly, strength training. “Lifting weights CONSISTENTLY with a plan that incorporates progressive overload. All this means is that you are added load and difficulty over time in order to avoid plateaus,” she writes.

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

She Also Started Moving “A Lot More”

She also started moving more, “a lot more,” she admits. “As a society we’ve become sedentary. Most of us spend a good majority of the day sitting at a desk. If we want to shake things up, metabolically we have to move more. Try adding intentional steps to your routine. Aim for at least 8000k-10000 a day.”

Food Journaling and Tracking

“Start a food journal and preferably track your food through tracking app,” she continued about habit number four. “Most of us have no clue exactly what we’re eating and in what quantities. I can’t tell you how many women tell me they eat under 1500 cal a day and then when we look at their food journal, they’re actually eating almost double that.”

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

Seeing a Doctor

“If you’re struggling with symptoms of perimenopause or menopause, see your doctor,” she says. “I had a truckload of symptoms that I had no idea were related to my declining hormones. Getting my hormones back into balance not only helped with the symptoms I was having but it helped me improve my sleep and general mood which in turn, helped me reduce stress and lose the weight.” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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 over 50 and can’t seem to get started on your weight loss plan? Dr. Becky Gillaspy works full-time, helping people reach their health and weight loss goals through her website and two YouTube channels: Dr Becky Fitness and 2 Fit Docs. In a new viral video, she offers some simple advice on how to jump-start weight and fat loss in your 50s. “If you are over the age of 50, the chances are good that you have followed diet or exercise routines designed to help you lose weight. Some of those efforts may have been successful, so it would make sense to repeat what worked in the past. However, what if you can't find the motivation to get started or what worked in the past is not working now?” she asks. “In this video, I'll share four things you can do today to get your eating, moving, and thinking on track so you can jumpstart your weight loss.”


Your Muscle Mass Is Declining and Hormonal Changes Are Taking Place

“When we get into our fifties, there are natural changes that impact how our bodies handle weight loss. For instance, it is normal for muscle mass to decline with age, decreasing the number of calories we burn through our basal metabolism. There are also hormonal changes that take place. Our cells naturally become less sensitive to insulin as we age, making it easier to gain weight, and menopause can influence how fat is distributed in a woman's body,” she explains in her post.

Making Small Changes Can Jump Start Weight Loss

“While these factors don't stop our ability to lose weight, they can slow progress and feel frustrating, making it hard to muster up the motivation to get started. The good news is that small changes in the way you move, eat, and think can quickly shift your perspective and get you headed in the right direction,” she says.

1. Add Short Bursts of Intensity to Your Walks

She starts with exercise. “Walking at a steady pace has many benefits, and when we set out to improve physically, it is a comfortable place to start. However, if you are looking at walking as a way to jumpstart your weight loss, you'll get the most significant benefit by adding short bursts of intensity,” she says. “For example, have a stopwatch with you. The next time you go for a 15-minute walk, start at a comfortable pace for two minutes, then walk fast or jog for the third minute, and then repeat that at lower to higher intensity until 15 minutes have passed. While the short bursts of higher activity will slightly increase the calories that your body burns, the true benefit that you'll get is how it makes you feel. You'll be surprised at how the boost in your heart rate and breathing rate boost your motivation and mood,” she says.

RELATED:Nutrition Coach Reveals 8 "Healthy" Foods That Are Secretly Making You Gain Weight

You Can Also Do This with Bike Riding, Swimming, or Strength Training

Not a walker? “This same concept can be applied to other exercises as well, including bike riding, swimming, or using exercise equipment at the gym. But regardless of the activity, by changing up your speed and intensity, you will be left with a sense that you want to do more, and that is what jump-starting progress is all about,” she says.

2. Reduce Your Carb Intake

Because cells become less sensitive to insulin as we age, “resistance causes insulin levels in the blood to increase, which can slow or block fat loss to work around this issue,” she says. “You want to eat in a way that naturally keeps insulin levels low. That is accomplished by reducing your carbohydrate intake, especially refined carbs because those are the foods that spike insulin.” For example, you can swap out high-carb breakfast foods like cereal or muffins for an omelet, which is a low-carb option. “At lunch, you can trade in a sandwich for a salad. At dinner, you can skip the pasta and have meat, chicken, or fish, all of which are low in carbs,” she recommends.

RELATED:Coach Finally Got Fit at 49 by Fixing These 10 Weight Loss Mistakes

3. Try Intermittent Fasting

“You can get an even bigger jumpstart to your weight loss by shifting your eating from an all-day grazer pattern to a time-restricted eating pattern,” she recommends. “While we may not think of ourselves in this way, studies have shown that many of us are all-day grazers consuming unhealthy foods with very few breaks from sunup to sundown, and the continual blood sugar and insulin spikes that result from this way of eating, encourage weight gain by practicing time-restricted eating, which is a form of intermittent fasting. We give our bodies a break, allowing insulin levels to lower between meals.”

Consume Most of Your Calories Earlier in the Day

While restricting the number of hours in a day that you consume calories is an effective weight loss accelerator for any age, she recommends those over 50 “looking for an additional edge” to practice early time-restricted eating. “With this method, you consume all of your calories early in the day and then fast until bedtime. For example, you can start eating at 8:00 AM and finish eating at 4:00 PM. Studies have found that allowing more time between your last meal and bedtime improves insulin sensitivity, which is something that we are looking to improve as we age. It will also ensure that you are getting to bed with a lower insulin level, improving fat loss as you sleep. Now, so far, we've gone over unique challenges that we face when we aim to lose weight after 50,” she says.

4. Shift Your Thinking

There is also a “mental component” to losing weight in your 50s. “When you first move from an unstructured eating pattern to one that is lower in refined carbs and restricted to set hours of the day, it's common to experience cravings. The good news is that with time, the healthy habits that we've discussed in this video will steady your blood sugar, reducing cravings naturally. However, this leveling out of blood sugar will not happen overnight until it does. You need to accept that things will not always go smoothly. That acceptance is easier said than done. It is frustrating when you want to reach a goal, but you feel like your body is fighting against you. It feels this way because your body likes routines and will strive to function on whatever we give it,” she says. “It's always doing the best it can with the resources it has available. When you consciously change the way you move and feed your body, your body will initially resist the change, even if it is a shift to better health, and your body will come around. But until that happens, you can expect some moments of imperfection.”

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

If Things Don’t Go As Planned, “Forgive and Forget”

“If you have an unplanned splurge, the best approach is to forgive and forget. You know, it's tempting to say, ‘I blew it today. I'll start fresh tomorrow.’ But that type of thinking will keep you stuck. Goals are not achieved through a series of perfect steps. In fact, failure is often the best teacher. So, if a craving gets the best of you, get right back on track with your next meal, not the next day. By doing so, you make less work for yourself in the future and help your body establish the new healthy routine that you want,” she says.

Get Started!

“Much of jump-starting weight loss after 50 has to do with getting ourselves to the start line. By adding short bursts of intensity to an enjoyable activity like walking, you'll feel a sense of accomplishment that boosts your motivation to do more. You can then start working with your body by tweaking your eating, reducing your overall carb intake, and shifting your eating to earlier in the day to improve insulin sensitivity. Taking the breaks off of fat loss to stay in the game,” she says. “Remind yourself that perfection is the goal but rarely the reality. When you have a misstep, forgive and forget by getting right back on track with your next meal.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Christine Roderick corexchristine
Copyright corexchristine/Instagram

Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. 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.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. 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.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, 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 reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Chris Freytag ChrisFreytag
Copyright chrisfreytag/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.

Not every workout you see on social media is all it’s hyped up to be. However, there are some you should try. Chris Freytag is a fitness and lifestyle coach and the founder of Get Healthy U, a comprehensive fitness hub. In a new social media post, she reveals a fitness trend that lives up to its hype. “The Viral Workout Trend That Actually WORKS,” she writes in the caption. Here is everything you need to know about it.

The 4-2-1 Method

She goes on to reveal the concept of the 4-2-1 method:

  • 4 days of strength training workouts
  • 2 days of cardio
  • 1 day of mobility/ activity recovery.

It Is Effective for Weight Loss and Building Muscle

“This 4-2-1 training method that took off on Tik-Tok has 4 strength training days, 2 days of cardio, and 1 day of mobility or active recovery each week,” she writes. “This 4-2-1 workout plan can be an effective way to lose weight, maintain muscle mass, and improve your overall fitness.”

She Also Endorses This Walking Hack

In another post, she reveals a walking hack to improve your health. “Here’s a game-changer: Walking for 10 minutes after each meal can be more effective than walking for a full hour at another time of day,” she says. “I am a follower of the @gluecosegoddess (Jessie Inchauspé), who says walking after a meal is a crucial practice to help manage blood sugar levels by preventing large spikes and promoting better glucose absorption into your muscle!”

Walk After Every Meal

“If you can just get up and take some steps: 10 minutes after breakfast, lunch and, dinner,” she continues. “That’s only 30 minutes total—but research shows you’ll see more health benefits than from one continuous 60-minute walk!”

There Are Lots of Benefits of Walking After Meals

She explains that fat loss isn’t the only benefit of walking after you eat. “Besides getting in some steps, post-meal walks help stabilize blood sugar levels, boost digestion, and increase energy and metabolism.

Break Walking Into Smaller Chunks to Make It More “Doable”

“So break it down into smaller chunks and walk around the block; hop on your walking pad; march around your house; just move after every meal,” she concludes. She adds that many people will find that this method makes it more “doable.”

Ruth Soukup
​Eat More Protein
Copyright ruthsoukup/Instagram

Do you want to lose weight but aren’t sure what foods to eat and which to avoid? Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. “I lost 49 pounds at age 43 without dieting or Ozempic,” she writes. In two posts, she reveals 7 foods she eats “pretty much every day” and 7 she avoids. “I struggled with my weight for YEARS before I finally stopped dieting once and for all, and just focused on balancing my hormones instead. In the process, I lost 49 pounds and have kept it off, without ever counting calories,” she says.

What She Eats: Animal Protein

chicken nest with eggs. A woman's hand takes the eggs from the nest. The hen laid the eggs. farmer collects eggs​EggsShutterstock

Animal protein is the first item on her list. “This usually includes bone broth and farm fresh eggs in the morning, chicken at lunch, and either beef, chicken, pork, or fish at dinnertime,” she says.

Healthy Fat

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

She also makes sure to eat healthy fat. “This mostly comes from avocado oil, EVOO, and butter, but also full fat dairy—heavy cream, cream cheese, cheese, sour cream, greek yogurt, and cottage cheese,” she says.

Vegetables

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

She eats lots of veggies, too. “Lots of broccoli, cauliflower, spinach, asparagus, bell peppers, onions, garlic, tomatoes, carrots, and Brussels Sprouts. I don’t eat a ton of salad, unless it’s a good Caesar with homemade dressing, which I make every few weeks,” she says.

Fresh Berries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Fruits are also on her shopping list, especially fresh berries. “Mostly strawberries, blueberries, and raspberries,” she writes.

Fermented Foods

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, diet​Probiotic Foods: Kefir Greek YogurtShutterstock

“I try to eat at least a little bit of fermented food every day for the probiotics,” she says. “My favorite is kimchi, but I’ll also do fresh sauerkraut or kefir, and I make my own fermented ketchup (scroll down in my feed for the recipe.)”

Starches

Multi,Grain,Sourdough,Bread,With,Flax,Seeds,Cut,On,AShutterstock

Starches are also part of her diet. “I don’t tend to eat a ton of starchy food, but I do love real sourdough bread, and I also sometimes make potatoes or jasmine rice to go with dinner, depending on what we’re having,” she says.

Seasonings

Garlic Cloves and Bulb in vintage wooden bowl.​Prebiotic Foods: GarlicShutterstock

She also invests money in seasoning. “Generally lots of salt, pepper, garlic & onion powder, fresh herbs and hot sauce,” she writes. One of her favorites? The Green Dragon sauce from Trader Joes.

She Doesn’t Eat: Vegetable Oil

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

In another post, she reveals what she eliminated from her diet. “Vegetable oil or any other highly processed seed oils, as well as Crisco and margarine,” she writes. “These are all so toxic and highly inflammatory! I also tend to avoid any processed foods that contain these oils. Instead, I cook with butter, avocado oil, and olive oil.”

Sugar

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

She also stays away from sugar. “If I do need to use a sweetener for a recipe, I typically stick to monkfruit or allulose or a blend of those two,” she says.

High Fructose Corn Syrup

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

High fructose corn syrup is another no-no. “Another highly toxic and inflammatory ingredient I try to avoid that is sadly way too common in so many processed foods,” she writes

Packaged Side Dishes

American creamy macaroni and cheese pasta mac & Cheese

Shutterstock

Ruth also recommends avoiding packaged side dishes, “such as mac and cheese, stuffing, rice pilaf blends, scalloped potatoes, hamburger helper, etc.” These are highly processed foods.

Breakfast Cereal

multicolored cereals in a white bowl on blue backgroundShutterstock

Ruth strongly suggests staying away from breakfast cereal. Most of it is highly processed and contains lots of additives and sugar. If you want to eat cereal, opt for a higher-fiber, lower-sugar option.

Brownie and Cake Mix

Protein Brownie Batter

Brownies and cake mixes are also on her list of things to avoid. If you do enjoy baking, try cooking from scratch using healthier flours and sweeteners, which will result in a less processed and more nutritious product.

Fruit Juice

Close up of teenage woman drinking juice while looking through a window.​5. Fruit JuiceShutterstock

According to Ruth, fruit juice may sound nutritious, but you should stay away. ”Except for Clamato, which we use for Bloody Marys on the weekend! The rest of it is just pure sugar,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Gillian Ferguson the_macro_method
Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
Copyright the_macro_method/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.

Do you want to lose weight while staying full? You may need to amp up your fiber intake. Gillian Ferguson is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some creative ways she increases fiber in her diet. “10 easy ways to sneak fiber into your diet,” she writes in the post.

Why Fiber Is Important

“Want to lose weight + improve your health? Let’s talk about FIBER,” Sine writes, going onto list the benefits of a high-fiber diet:

  • Lowers total cholesterol and LDL-cholesterol (aka “bad” cholesterol).
  • Improves blood sugar control.
  • Keeps you regular.
  • Supports gut health.
  • Supports weight loss + management.
  • Protects against colorectal cancer.

Add Avocado

The first way she adds fiber into her diet is by eating avocado. “One medium-sized avocado has about 10 grams of fiber,” she says. “I know you know how to add avo 👌 so I’ll stop there.”

Sprinkle on Some Seeds

Next, sprinkle on some seeds. “Try incorporating a tablespoon or two of small seeds, like chia, flax, or hemp, into your day. An ounce of chia seeds, for example, provides 10g of fiber,” she writes. “You can blend into your smoothie or sprinkle on a salad.”

Level Up Your Smoothie

You can also “level up” your smoothie. “It’s so easy to fit a big dose of fiber into a smoothie without even trying! After picking your protein, add fruit and veggies (like spinach, kale, or frozen cauliflower rice) and some fiber rich fats like flax seeds, hemp seeds, nut butters, or avocado,” she writes.

Learn to Love Veggies

Learn to love veggies. “Non-starchy vegetables, like leafy greens, broccoli, and cauliflower, provide both fiber and volume for little calories. My favorite way to eat veggies right now is in the air fryer,” she says.

Swap Out Your Pastas

Next, switch up your pastas. “It’s in your best interest to choose whole grain and legume-based (chickpea or lentil) pastas most of the time!” she writes. “One serving of Barilla Whole Grain Penne has 7 grams fiber per serving.”

Amy Up Your Oats

“Oats are a nutritional powerhouse rich in beta-glucan—a soluble fiber that functions as a prebiotic fiber that is effective at lowering total and LDL cholesterol,” says Sine, recommending oatmeal and overnight oats.

Berries

She also says to eat berries. “Just one cup of raspberries contains a whopping 8 grams of fiber! I eat every day in my yogurt!”

Switch Up Your Snacks

Switch up your snacks. “Snack time is a good time to up your fiber intake since fiber can help you feel full,” she says. “Popcorn, fruit w nut butter, sliced veggies w hummus or guac, edamame.”

Choose Plant Proteins

Plant proteins are also high in fiber. “Think: beans, chickpeas, lentils, quinoa (and other ‘ancient’/whole grains),” she says.

Pick a Better Brea

You don’t have to omit bread. Just a “pick a better bread,” says Sine. “If you eat bread or a wrap choose one with fiber!!! The wrap I eat my lunch on has 17g fiber!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.