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

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

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

8 Golden Rules for Fat Loss Over 50

Melissa Neill, 56, reveals how she stripped fat at 51 and kept if off.

FACT CHECKED BY Alek Korab
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FACT CHECKED BY Alek Korab

Do you want to get into shape, but feel like it’s impossible because of your age? Melissa Neill is a social media influencer who shares her “knowledge and experience of working with women over 40 on transforming their bodies and health.” The 56-year-old “stripped fat at the age of 51” and “kept it off” with the help of 8 “golden rules for fat loss,” she explains. “They're in no particular order because they're all just as important as each other.”


Her Non-Negotiables for Fat Loss Are Not “Hacks” or “Gimmicks”

In the video she explains what “non-negotiables for fat loss,” are. “These are not hacks, they're not gimmicks. They're the thing that's helped me sustain my fat loss for five years. Now. They are things that are drilled into my head that I always do. They are part of my life and they are my non-negotiables,” she says.

1. Get Your Protein Intake Right.

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Her first golden rule has to do with protein. “When I started my fat loss journey until I got my protein intake right, I didn't see results with strength training,” she says. “I didn't see results on improving my body composition, and I didn't see results in getting fat loss. She adds that “protein plays a really important part” in building and retaining muscle.

It's gonna make your body better and improve your fat burning potential because it takes your body longer to break down protein.”

She Recommends One Gram of Protein Per Pound of Body Weight

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She recommends “more than one gram of protein for every pound in your body weight.” However, “if you weigh over 170 pounds, shoot for your goal body weight, and that's going to mean eating protein at every single meal and snack. I've got that absolutely drilled into me. That is what I always do, and it's my non-negotiable.”

2. Track Your Calories and Macros

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Next up is tracking calories and macros. “Now, I didn't always track my calories and macros,” she says, admitting she “didn't know exactly what I was eating,” which is an issue because “when you get older, you need to be precise about how many calories you are eating.”

Aim for 35 Percent Protein, 35 Percent Carbs, and 30 Percent Fat

“The balance of your protein, carbohydrates, and fats,” needs to be “something like 35% protein, 35% carbohydrates, and 30% fat, give or take,” she says. “I find if I don't track it, I'm gonna put more on my plate than I would otherwise. That's a natural human instinct. We all tend to be like that. So I find tracking has completely transformed my body.”

3. Strength Train

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“My number three non-negotiable is strength training,” she continues. “Strength training trumps any other type of exercise for women in my age group, women over 40. It doesn't matter if you are 70, it doesn't matter whether you are 80 or in your fifties or sixties, it's the same.” She adds that the workout is “actually gonna help your body burn fat more easily,” and “it doesn't matter whether you've got 10 pounds to lose, a hundred pounds to lose. The strategy is still the same. You still need to be doing strength training.”

She Recommends Doing it 3 to 4 Times Week for 45 to 75 Minutes Per Session

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She recommends strength training three to four times a week, “between 45 minutes and a maximum of an hour and 15 minutes per session,” at the most. “If you do much more than that, you are actually not gonna get the benefit of it. Strength training is actually gonna build your metabolism. So what muscle does is it helps your body burn fat even when you are just sitting around doing nothing.”

4. Eat Directly Before and After Exercise

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“My number four golden rule, and this was a massive game changer for me, is I always eat directly before strength training and directly after,” she says, maintaining that when she worked out on an empty stomach she wasn’t getting results. “I switched to this protocol and it really helped me gain a lot of muscle and also with that strip an enormous amount of body fat,” she continues.

Eat Protein Plus a Carb

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She recommends eating “some kind of carbohydrate and protein combined” an hour before strength training. “If you don't have the stomach for eating, then you can have something like a protein shake with a banana in it.” After working out she eats another protein and carbohydrate meal or snack. Not only does this give you energy for your workout but also replenishes your muscles after and helps synthesize protein.

5. Take a Walk

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“My number five non-negotiable is walking. Walking has huge benefits. The problem is we are too sedentary and it's really gonna be harder to burn fat if you just sit around all day. So you really do need to get up and move around. The easiest way for me to get that in is walking and it's actually gonna help your body burn more fat easily,” she says.

She Aims for 7,000 to 10,000 Stpes

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“I really like to count my steps. That's the best way of doing it. I find getting anywhere between 7,000 steps and over is optimum. If I can, 10,000 steps is even better,” she reveals.

6. Get Enough Sleep

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Her number six golden rule for fat loss? Sleep. “Sleep is absolutely essential when you are talking about fat loss in women over 40,” she maintains. “I'm postmenopausal now, but if you're perimenopause, menopausal, sleep is just such an important part of fat loss. If you are not getting enough sleep, it can actually make you gain more body fat and you are really gonna struggle to lose body fat. You're gonna get problems with your hormones. It can make your thyroid go off. It can cause insulin resistance,” she says.

Be “Really Intentional” About Sleep

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She maintains that you have to be “really intentional about sleep” and that “it's not gonna be easy. It's actually a struggle to get sleep.”

7. Meal Prep

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Next up, meal prep. “Meal prep has been a massive game changer for me, not only when I was going out to work, but now that I run my own business and I'm working from home. Having your meals prepared in advance means you're much less likely to slip up because the problem with not having your meals prepared is then you're more likely to just grab anything and it's really hard to control your food,” she says.

She Bulk Cooks Protein and Sauces and Preps Veggies and Carbs

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“What I tend to do is bulk cook up some protein, sauces, have some veggies prepared, have my carbohydrate sources prepared,” she says. “And then even if they're not in meal boxes, but they're just in the fridge ready to plate up, it's gonna mean it's much easier for me to stay on track. And since I've been doing meal prep, I've noticed I've had much better success with my body. It puts me in control and I find it really, really easy to stick to because it actually saves time in the long term.”

8. Hydrate

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Her number eight non-negotiable is hydration. “Hydration in women over 40 and around menopause, it starts to become really problematic. You tend to be more dehydrated and drier,” she says.

She Recommends 2 to 4 Liters a Day

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“That means getting in at least two liters of water every day. The optimum is three liters,” she says. Hydration is “much better for fat loss”' but will also help “keep you satisfied, so it's gonna help you keep full.”

Bonus Golden Rule: HIIT Workouts

She offers another bonus golden rule. “Now, if you've watched any of my content before, you know that I advise high intensity interval training. But during those five years, I haven't always stuck to high intensity interval training. You know, I've had times where I've had extreme fatigue and I've needed to take a rest from it,” she says.

She Does It 4 Times a Week for 20 Minutes

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While it’s not in her non-negotiables, “I do recommend it still for women over 40, and I'm currently doing high intensity interval training about four times a week for 20 minutes just after strength training,” she says. “So it is something that I implement now, but it's not all the time. So that's why I didn't include it in my non-negotiable list.”

Follow Melissa Neill on Social Media

For more of Melissa Neill’s advice you can follow her on social media. She is on YouTube, Instagram, and Facebook. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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Copyright Brittany Werner
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Expert-Recommended

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

Losing body fat and keeping it off can feel challenging, but with the right strategies, it’s absolutely achievable. As a registered dietitian nutritionist with over 17 years of experience, Brittany Werner, the Director of Coaching at Working Against Gravity, has helped thousands of clients reach their health goals. In this article, she shares her expert insights on how to effectively shed body fat for good. From understanding body fat types and the science of fat storage to focusing on a sustainable diet, incorporating both cardio and strength training, and improving lifestyle habits, Brittany lays out a comprehensive, step-by-step guide to long-term fat loss success. If you're ready to make lasting changes and transform your health, follow these proven tips and start your fat loss journey today.


Know Your Body Fat: Essential vs. Stored

Brittany WernerCopyright Brittany Werner

Body fat isn't all bad - we need some to survive. There are two types: essential fat (found in bones, liver, kidneys, intestines, and muscles) and stored fat (found in adipose tissue). When we talk about losing body fat, we're usually referring to reducing stored fat to improve our body composition. This is crucial because excess body fat can lead to serious health risks like cancer, diabetes, and heart disease.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Understand How Your Body Stores and Burns Fat

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Fat storage, known as lipogenesis, primarily occurs in the liver. Here, excess calories are converted into fatty acids and transported to adipose tissue for storage. To lose body fat, we need to create an energy imbalance by burning more calories than we consume. This process is the cornerstone of effective fat loss.

Identify What's Affecting Your Fat Loss

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While energy balance is the primary factor in losing body fat, other elements play a role too. These include genetics, certain medical conditions, medications affecting appetite, societal pressures, sedentary lifestyles, and inadequate sleep. Understanding these factors can help you tailor your approach to fat loss.

Focus on Your Diet First

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When it comes to losing body fat, diet is king. It's much easier to create a caloric deficit through dietary changes than through exercise alone. The most effective approach combines a sustainable, balanced diet with enjoyable physical activity. Remember, fad diets often lead to short-term results and can even be harmful. Instead, focus on long-term, sustainable eating habits.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Create a Safe Calorie Deficit

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To lose body fat, you need to achieve a calorie deficit. This means consuming fewer calories than your body burns. The safest way to do this is by making small, sustainable changes to your diet and increasing your physical activity. Consult with a nutrition professional, such as a registered dietitian, to establish a nutrition plan tailored to your needs.

Create a Safe Calorie Deficit

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While diet is crucial, exercise plays a vital role in fat loss too. Regular physical activity increases your daily caloric burn and builds lean muscle mass, which can boost your resting metabolic rate. A combination of cardio and resistance training is most effective for fat loss. The key is finding activities you enjoy and can maintain long-term.

Mix Cardio and Strength Training for Best Results

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For optimal fat loss, it's important to balance both cardio and strength training. Cardio helps burn calories during the activity, while strength training builds muscle mass, which increases your metabolism even at rest. Aim to include both types of exercise in your routine, adjusting the balance based on your personal preferences and goals.

Improve Your Lifestyle Habits

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Beyond diet and exercise, several lifestyle factors contribute to successful fat loss. Adequate sleep is crucial, as poor sleep patterns can disrupt hunger hormones and increase stress levels. Managing stress is equally important, as elevated cortisol levels can contribute to increased abdominal fat. Don't forget about hydration and moderate alcohol consumption, too.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Consider Advanced Methods Carefully

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While there are advanced techniques and technologies available for fat loss, remember that the fundamental principle remains a calorie deficit. These advanced methods may offer additional support, but they're not magic solutions. Always consult with a professional before trying any new techniques or technologies.

Overcome Common Fat Loss Obstacles

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Fat loss isn't always smooth sailing. You might encounter plateaus, where progress stalls despite continued efforts. To overcome these, try adjusting your caloric intake, changing up your exercise routine, or incorporating periodic refeeds. Emotional eating triggered by stress or boredom can also hinder progress. Find alternative coping mechanisms and seek support from friends and family. Remember, consistency is key. Working with a nutrition coach can help you establish a realistic, sustainable routine and set achievable goals.

Keep the Fat Off Long-Term

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The real challenge often comes after you've lost the fat - keeping it off. The key to long-term success is finding a nutrition plan you can stick to consistently and enjoy. Prioritize whole, nutrient-dense foods and regular physical activity. Remember, it's a marathon, not a sprint. Sustainable fat loss is about making lasting lifestyle changes, not quick fixes.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

Start Your Fat Loss Journey Today

Brittany WernerCopyright Brittany Werner

As you embark on your fat loss journey, remember this quote from Zig Ziglar: "If you are unwilling to learn, no one can help you. If you're determined to learn, no one can stop you." Be open to new ideas and willing to make challenging changes. Surround yourself with a supportive community, and don't give up - you're worth the fight. There will be hard days, but I promise you, the end goal of health is worth it. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Have you been struggling to shed those stubborn pounds? You're not alone. Many of us find ourselves caught in the cycle of yo-yo dieting, wondering why weight loss seems to get harder with age. Cori Lefkowith, founder of Redefining Strength, is here to change that narrative. With her innovative approach to fat loss, she's helping people of all ages achieve their fitness goals and maintain results long-term.


The Weight Loss Trap

"Trying to lose weight as quickly as possible on the scale is a completely different focus than fat loss," Lefkowith warns in her popular video. She explains that rapid weight loss often leads to losing muscle along with fat, creating metabolic adaptations that can make you look softer – the opposite of what most people want.

RELATED:11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 Minutes

The Problem with Quick Fixes

Lefkowith points out that extreme diets and overtraining can lead to a cycle of weight loss and rebound. "These improper weight loss practices... lead to potentially rapid weight loss on the scale, but also that weight rebound," she says. This cycle can make future weight loss attempts even more challenging.

RELATED:3-Part Walking Schedule That Melts Fat All Day Long

Two Key Factors for Sustainable Fat Loss

1. Focus on Macros

Instead of obsessing over calories, Lefkowith recommends focusing on macronutrient ratios. "Before you even adjust your calorie intake, I recommend you focus on your macronutrient ratios," she advises. Protein, in particular, plays a crucial role in fat loss:

  • It keeps you feeling full and fueled
  • Has a higher thermic effect, meaning you burn more calories digesting it
  • Helps build and retain lean muscle mass

2. Prioritize Strength Training

While many turn to cardio for weight loss, Lefkowith emphasizes the importance of strength training:

"If you want to eat more, look leaner and prevent a lot of the metabolic adaptations we often associate with getting older, you need to be focusing your training on strength training," she states.

Strength training:

  • Increases resting metabolic rate
  • Helps preserve muscle mass during fat loss
  • Makes you functionally stronger and look leaner

The Path to Sustainable Results

Lefkowith reminds us that sustainable fat loss is a journey, not a sprint. "As much as it stinks to hear, slow and steady wins the race," she says. By focusing on macros and strength training and finding a routine you can follow consistently, you're setting yourself up for long-term success.

Remember, it's not about quick fixes or extreme measures. It's about creating sustainable habits that will help you achieve and maintain your ideal physique, no matter your age.

RELATED:9 Steps I Took to Reinvent Myself in 6 Months

How to Lose Weight Sustainably

To lose weight sustainably, aim to lose 1-2 pounds per week and avoid fad diets or products that make unrealistic promises. It’s best to base your weight loss on changes you can stick with over time. Set realistic goals and know your current body mass index (BMI) to track your progress. Instead of embracing fad diets, focus on making a permanent shift toward healthier eating habits. Additionally, physical activity is crucial as it helps burn abdominal fat and improves body composition. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

People often ask me, what's my #1 rule for weight loss. And here, I want to share it with you. Hi, my name is Karla De Epstein (aka Coach Karli). I am 45 years old and a mom of two with a Masters in Science. I am also a professional NPC Bikini Athlete, a passion that started after having my second child when I turned 40. I got certified as a Macro Coach in 2021, and that’s when I created my own Nutrition Coaching Program: The MacroFit by PeruvianPrincessFit program, a program that provides virtual nutrition and lifestyle weight management coaching programs using the Flexible Dieting Approach.


I teach clients (lifestyle, bride-to-be, postpartum, couples, bikini competitors etc) how to reach their dream body in an effective and sustainable way without crazy diets, or restrictive approaches. I help change lives by creating good habits, losing weight, gaining lean mass, dropping body fat—all of this using a science-based approach, and all without giving up your favorite foods. Read on for my top 5 rules for weight loss—including #1.

1. No. 5 Rule for Weight Loss: Cardiovascular Activity

Let's start with my 5th rule for weight loss: cardiovascular activity. But not those types of HIIT classes that will have you jumping up and down and doing burpees and air squats and crazy stuff that will mess up your hairdo. No, no, no. Please stop doing that. Have you ever seen body builders doing that? Exactly. The trick here is to give your body the minimum necessary activity to burn calories without increasing cortisol (stress hormone). I am here to tell you that you don't have to kill yourself with those type of classes‚as a matter fact you should stop! A Low Intensity Steady State (LISS) type of cardio is sufficient for weight loss. Try forms of "pure" cardio such as StairMaster, elliptical, stationary bike or treadmill, as long as you are within your Heart Rate Burning Zone you will be burning calories just fine.

Related: I’m a Celebrity Trainer and This is the Only Smoothie I Can’t Live Without

2. How to Calculate Your Heart Rate Burning Zone

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It's simple. Deduct your age from 220 and apply 70% to that. For example if I am 50 years old my heart rate burning zone is 119. As long as you maintain that BPM in average throughout the entire cardio sesh, you will be burning beautiful calories. Bonus tip that I give all my clients: Watch an episode of your favorite Netflix show while doing cardio and time will fly!

3. No. 4 Rule for Weight Loss: Daily Step Count

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My fourth rule for weight loss is having a daily step count of 8,000 (minimum). Make this a habit. Every single one of my clients tracks their steps daily. Listen, just wearing the Apple watch won't do the trick—you actually have to get up and move, check your tracker constantly, maybe 5, maybe 10 times per day, hold yourself accountable and make it happen. If you are sitting at an office all day, set up alarms every two hours to get up and move around. I pace my apartment when I am on conference calls for example—you'd be surprised at how many steps you can hit on a 30 min call! Can't do that either? Then allot yourself 20 minutes after each workout session and jump on the treadmill to just walk while you text or scroll through IG!

4. No. 3 Rule for Weight Loss: Emphasizing Resistance Training

My third rule for weight loss is resistance training. It's simple, the more muscle you have, the less you have to diet. Building muscle increases your metabolism. This won't take weeks or months, this is a process that can take years, but it's the most effective and proven way of losing fat. Those 2 pound dumbbells attached to the back seat of your stationary bike won't cut it either, come on, I know you are stronger than those pink weights. Try it and you'll see!

Related: I Lost 15 Pounds in 6 Weeks With These 3 Things

5. No. 2 Rule for Weight Loss: Prioritizing Sleep

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My second rule for weight loss is definitely sleep. You can be doing everything right, eating right, exercising, lifting weights, doing cardio etc but if your sleep is not adequate your body is not in check and will not respond accordingly. Make some time for cat naps or maybe even a relaxation session like sauna or massage as these can help reduce cortisol.

6. The #1 Rule for Weight Loss: High Protein Intake

As a Certified Macro Coach who has helped hundreds of clients lose weight successfully, I must say that my #1 rule for weight loss is a high protein intake. At least 1 gram of protein per pound of body weight should be consumed. This ratio can be as high as 1.4 depending on the case.

7. It's Not as Hard as It Sounds!

coach, Karli, Karla, De, EpsteinCoach Karla De Epstein

The perfect time to start a "weight loss program" doesn't exist. Life will not all of a sudden clear your calendar for 3 months so you can start. Life will always happen, events will always happen, birthday parties, work, children, trips etc will always happen so stop waiting for the perfect moment and just start. It is not as hard as it sounds when you pick the right program and you have the right coach by your side!

Related: 8 Things You Should Be Doing Now, According to Wellness Gurus

8. The Last Word From Coach Karli

coach, Karli, Karla, De, EpsteinCoach Karla De Epstein

As a mother of two in her forties, bodybuilder and nutrition coach, I've learned that age is not an impediment to reach your physique goals. Your metabolism hasn't slowed down and, 95% of the time, the issue is not your hormones either. The main issue is discipline and commitment. And perhaps you are yet to find a diet that works for you. I am here to tell you that you don't have to be miserable on a juice or starvation type diet—you can eat a lot of food and still lose weight.

💪🔥Body Booster: When you give your body what it needs, that is when the body is happy and responds accordingly. Eat a balanced amount of macro-nutrients, high protein and a balanced amount of carbohydrates and fats, just what the body needs. It's not magic, it's science and the results are real.

Karla De Epstein, M.S., C.N.C also known as Coach Karli, is the founder of MacroFIT by PeruvianPrincessFit.

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.

As 2025 begins, millions of people are making the same old weight loss resolutions—but this year can be different. Celebrity physical therapist and strength coach Jeff Cavaliere, whose science-based fitness guidance has earned him nearly 14 million YouTube subscribers on ATHLEAN-X, has distilled effective weight loss into four simple rules that he swears will work for anyone. "I've never seen this fail," Jeff emphasizes, "I know how to do it. I've done it my whole life." Ready to make 2025 the year you finally achieve your weight loss goals? Here's your blueprint for success.


First Step For 2025: Know Your Type—Are You a Grazer or an Overeater?

Before diving into any weight loss plan, you need to identify your primary challenge. "99 times out of a hundred it has to do with an inability to structure your eating," Jeff explains in his video. He's observed that people typically fall into one of two categories: those who struggle with portion control (overeaters) and those who can't maintain consistent meal times (grazers).

Rule #1: Control Your Eating Window

For grazers, Jeff's first rule involves time-restricted eating. "The number one most effective method I've seen people use to help them with grazing is to restrict eating to specific windows," he states. Start with an 8-hour eating window (16 hours fasting), then gradually progress to 6 hours as you become comfortable.

RELATED:10 Hacks to Burn More Fat While Walking, According to Scientist

Make Time-Restricted Eating Work For Your Schedule

Success with time restriction requires strategic timing. "You cannot structure this overlapping the time period that you struggle with right now," Jeff advises. If workplace snacking is your downfall, schedule your eating window to eliminate half of those problematic hours.

Family dinner non-negotiable? No problem. "If you like to have dinner with your family, you need to make sure that your eight-hour window includes that time for dinner and then you back it up or push it forward," Jeff explains. This flexibility ensures the plan fits your 2025 lifestyle.

Rule #2: Master The Plate Method

For overeaters, Jeff's second rule introduces a foolproof portion control system. "99 times out of a hundred, it's a problem with carbohydrates because they're the most gratifying and the most likely to be over eaten," he notes. His solution? A precise plate division that naturally controls portions:

  • 40% protein (largest portion)
  • 35% fibrous carbohydrates
  • 25% starchy carbohydrates (smallest portion).

"I don't want you to build this thing all the way out to the camera," Jeff warns about portion height. Keep portions reasonable and flat rather than piled high.

RELATED:8 Hidden Signs The Body Needs More Fiber, According to a Scientist

Rule #3: Protect Your Muscle

The third rule focuses on preserving muscle while losing fat. "I don't want to see you lose muscle in the process because losing active muscle or lean tissue is going to cause your metabolism to slow down," Jeff warns. His specific prescription: "You have one to 1.2 grams of protein per pound of body weight."

This rule is crucial because, as Jeff explains, "I don't care and I don't want you to care just about losing weight. I want you to make sure you're losing body fat." This approach ensures your metabolism stays strong throughout your 2025 weight loss journey.

Rule #4: Master Your Hydration

The final rule involves proper hydration: "0.5 to, let's say, 0.75 ounces of water per pound of body weight." For a 200-pound person, this means consuming between 100 and 150 ounces daily.

Finding it challenging? Jeff offers a practical solution: "Drink whatever the hell you want, provided it's zero calories." This includes:

  • Green tea
  • Unsweetened iced tea
  • Sparkling water.

"You'll shock yourself at how little you actually drink in a day if you actually measure it," he notes.

RELATED:3 Weight Loss Mistakes Biochemist Begs You to Stop Making (and What to Do Instead)

Put It All Together: Your 2025 Action Plan

"When I tell you that it is this simple, it is literally four steps simple," Jeff emphasizes. Here's your roadmap for 2025:

  1. Identify your type (grazer or overeater)
  2. Implement your primary solution (time-restricted eating or plate method)
  3. Protect your muscle with adequate protein
  4. Master your hydration.

"If we follow this, you're going to have the ability to control the main problem you're having right now," Jeff concludes. "This works every single time." By following these four rules consistently throughout 2025, you're not just making another resolution—you're implementing a proven system for lasting results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Helen Laverick helen_laverick_pt_
Copyright helen_laverick_pt_/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 making mistakes that are preventing weight loss progress? Helen Laverick is an online coach who helps her clients achieve their best bodies without “cutting out the food you love.” In a new social media post, she reveals some fat-burning faux pas she made in the past. “I would never repeat these 5 mistakes if my goal was to lose body fat and tone up,” she writes in the post.

She Wasted Time and Energy on Mistakes

I’ve been there...wasting time and energy on mistakes that only set me back on my fat loss journey,” she writes. Today, I’m done repeating those errors, and I’m determined never to make them again.

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Here Is What She Has Learned

“I know some of you are still caught up in the same traps, so let’s break down what I’ve learned and make real progress together,” she continued. “I would NEVER repeat these 5 mistakes again if I want to lose body fat. I’ve learned the hard way, and here’s what I’m leaving behind.”

Cutting Calories Too Low

The first mistake is cutting calories too low. “I used to think dropping below 1,200–1,500 kcals was the key to fat loss and toning. Jumping straight into a deep cut isn’t sustainable and only sabotages your progress,” she said.

Relying on Cardio as a Magic Fix

Another mistake? Relying on cardio as a magic fix. “I thought endless cardio was the answer to fast results. The truth is, while cardio has its place, it’s the weights that truly transform your body. Resistance training builds lean muscle and revs up your metabolism,” she writes.

Eliminating Entire Food Groups:

Next, she doesn’t recommend eliminating entire food groups. “Labeling foods as ‘good’ or ‘bad’ and cutting out entire food groups led me straight to bingeing. Balance and moderation are the real keys to lasting change gal,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Training 7 Days a Week

Training every single day is a mistake not to make. “Overtraining isn’t a badge of honor. Rest and recovery are just as important as the workout itself. Your body needs time to rebuild and grow stronger!” she writes.

Treating Carbs as the Enemy

The final mistake? Training every day. “I used to avoid carbs like they were the devil. Now I know that if I want to get toned, I need them as fuel. Carbs are essential for energy and should be part of a balanced diet!” she says.

She Has “Reshaped” Her Approach to Fitness and Nutrition

Her bottom line message? “These lessons have reshaped my approach to fitness and nutrition. Progress isn’t about quick fixes gals it’s about sustainable, balanced habits that support long-term goals. FACTS!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dr. Anthony Balduzzi FitMotherProject
Copyright FitMotherProject/YouTube
Evidence-Based

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

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

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

Have you ever watched someone effortlessly knock out a set of push-ups and wondered why you can't do the same? You're not alone. While push-ups are a fundamental exercise, most beginners struggle with proper form and progression. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped thousands of people—including those weighing 300-400 pounds—master this essential exercise. Here are the most common mistakes he sees and how to fix them.

Mistake 1: Starting with Wall Push-ups

Many beginners start with wall push-ups, but this common approach is flawed. "Wall push-ups are next to useless for your gaining your progression because they don't really mimic the push-up," Dr. Balduzzi says in his post. While they might work your triceps slightly, they fail to engage your core and chest muscles the way a proper push-up should.

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Mistake 2: Skipping Progressive Steps

Sporty woman doing press ups against a white wall outside.​ Mistake 1: Starting with Wall Push-upsShutterstock

Jumping straight to floor push-ups is another common error. "You need something that's not so vertical. It needs to be a little more horizontal," Dr. Balduzzi explains. He recommends starting with elevated push-ups using a bench or sturdy surface at hip height, then gradually working your way down to lower heights.

Mistake 3: Neglecting Core Engagement

Fit and attractive young adult woman kneels down on the beach looks to her left with a big beaming happy smile.


Shutterstock

Many beginners focus solely on arm strength, missing a crucial component of proper push-ups. "Push-ups are a full body motion. It's not just arms and chest," emphasizes Dr. Balduzzi. "Feel your core activate and feel your abs and squeeze your butt. Get your whole body involved."

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Mistake 4: Rushing Through Repetitions

Fitness woman doing feet elevated push-ups on a bench in the city. Sporty girl exercising outdoorsShutterstock

"Form and quality is more important than quantity," states Dr. Balduzzi. "You've seen people do some really sloppy push-ups. It's not creating the tension." Instead of racing through repetitions, focus on controlled movements and proper form.

Dr. Balduzzi recommends a systematic approach to mastering push-ups:

Strength training fitness woman working out core with angled push up exercise on rock. Asian athlete exercising with body weight exercises for toned body. Workout in summer desert landscape.Shutterstock

1. Start with Elevated Push-ups

Begin with a surface at hip height, focusing on engaging your core and maintaining proper form. Practice for 3-4 minutes daily or every other day.

2. Move to Knee Push-ups

"Knee push-ups are absolutely fantastic. Honestly, they're almost as good as regular push-ups," says Dr. Balduzzi. Use padding under your knees for comfort, and maintain the same core engagement as elevated push-ups.

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Progress to Full Push-ups

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.Shutterstock

Once comfortable with knee push-ups, gradually transition by lifting one leg, then both. "Over time, you can take one leg up, you can start coming up. Over time, as you play around, you get that second leg up, and now you've done your first proper push-up," explains Dr. Balduzzi.

Training Schedule for Success

Sporty Asian woman doing push-ups outdoorsShutterstock

For optimal progress, Dr. Balduzzi recommends practicing push-ups daily or every other day for about five minutes. "Do a set, rest for a minute, maybe a minute and a half. Do another set, rest for a minute," he advises. Track your progress to stay motivated.

RELATED: Are Your Workouts Making You Store More Fat? 6 Exercises To Avoid

Advanced Progression

Close Up of a Beautiful Fitness Girl in an Athletic Top Doing Push Up Exercises While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Minimalistic Interior.Shutterstock

Once you can perform 10 proper push-ups, introduce tempo training. "A tempo push-up would be... on the way down, we're going to control this descending portion for about three seconds. We're going to do a one second pause at the bottom, then we're going to explode up," describes Dr. Balduzzi.

Remember, there's no shame in starting from zero. "Doing five great knee push-ups are way better than some of those guys you see do sloppy 15 bouncy momentum push-ups," reassures Dr. Balduzzi. Focus on proper form, follow the progression, and you'll be doing push-ups before you know it. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Katie Dunlop Love Sweat Fitness
Copyright lovesweatfitness/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.

Standing in your kitchen, staring at all those meal prep containers, you might feel overwhelmed. The tiny portions, the time commitment, the expense – it can all seem like too much. Katie Dunlop once felt the same way, until she discovered a system that changed everything.

"When I first started my 45-pound weight loss journey, I felt like meal prepping was so unrealistic," Katie shares. "But I realized I was missing out because it makes it so much easier to stay on track with your goals." Now a certified personal trainer, Katie has maintained her weight loss by developing an efficient meal prep system that delivers 100 grams of protein daily while keeping preparation time under an hour.

A Simple Approach to Meal Prep Success

"One of the biggest misconceptions is that eating healthy or eating to lose weight has to be really restrictive," Katie explains. Her approach proves otherwise – preparing four protein-packed meals, including breakfast, lunch, dinner, and a snack, in just 56 minutes.

Essential Tools for Quick Prep

Before starting your meal prep journey, Katie recommends having these basics:

  • Portion-controlled containers (bento boxes or glass containers)
  • Mason jars for dressings and overnight oats
  • A dedicated sheet pan for cooking meat
  • Basic mixing bowls
  • Air fryer and Instant Pot (optional but time-saving).

Meal 1: High-Protein Breakfast Tacos

"These breakfast tacos alone give you 20 grams of protein, which is absolutely amazing for starting your day," Katie notes. Her recipe combines eggs and egg whites for balanced protein and healthy fats. "We're going to do eggs and egg whites, and this is gonna really help balance out so you're not getting too much fat per serving," she explains. She adds turkey sausage and sneaks in spinach for extra nutrients. The tacos can be made with either grain-free or corn tortillas, depending on your preferences. "You can obviously do anything with this, but it's just kind of the easiest way to make a bunch all at once," Katie shares.

Meal 2: Protein-Packed Loaded Caesar Salad

Katie's reinvented Caesar salad starts with perfectly cooked chicken breast. Her secret? "Non-fat Greek yogurt, which is super high in protein. It's going to help lock in a bunch of the moisture for our meal prep chicken," she reveals. The chicken is seasoned with an Italian blend and extra garlic, then baked at 450°F for about 20 minutes. For the dressing, Katie creates a protein-rich alternative: "This is truly the simplest caesar-style dressing you could make without all the fats, but still tasting rich and creamy." The dressing combines Greek yogurt, lemon, garlic, Worcestershire sauce, salt, and pepper. She adds chickpeas for additional protein and carrots for crunch instead of traditional croutons.

Meal 3: Quick High-Protein Stir-Fry

The dinner prep focuses on a flavorful ground beef stir-fry. "I'm using 85/15 lean ground beef, so I don't really need to add any oils because it's going to have them in there naturally," Katie explains. Her homemade sauce combines coconut oil, amino acids (or coconut aminos), toasted sesame oil, and sriracha. "I avoid buying teriyaki sauce because they're loaded with sugars," she notes. The rice is cooked in bone broth instead of water: "It's those little sneaky ways you can get in more protein. It's going to add a little bit of calories, but honestly who cares - you're getting good healthy protein, all the nutrients and minerals."

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Meal 4: Chocolate Chunk Overnight Oats

"What I like about doing overnight oats is you can make it hot or cold," Katie shares. Her protein-rich snack combines oats with chocolate protein powder and almond milk. "You could do chia seeds as well if you'd prefer those," she suggests. For added flavor and nutrients, she tops each portion with banana and peanut butter. "These are actually like a really good size and you're still gonna get a decent amount of protein in them," she explains. The recipe provides about 20 grams of protein per serving.

Time-Saving Strategies

Katie's efficient approach includes:

  • Starting with the longest-cooking items first
  • Using multiple cooking methods simultaneously
  • Preparing sauces while other items cook
  • Immediate portioning into containers.

Storage Tips for Success

"I like dressing them later, not ahead of time," Katie advises about salads. She recommends storing dressings and sauces separately in small mason jars, adding them just before eating to maintain freshness. For the breakfast tacos, she recommends thinking of them like street tacos - smaller portions that are satisfying and protein-rich. With salads, she suggests: "You can go wild obviously with as much greens if you're like I need to pack it in." For the stir-fry, she recommends about a half cup of rice per container, adding the sauce just before eating.

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

Making Healthy Sustainable

Through her journey of losing 45 pounds and keeping it off, Katie has proven that meal prep doesn't have to be overwhelming. "Through my own weight loss journey, I lost 45 pounds, I've kept it off, I like transformed my life," she shares. Her system demonstrates that with the right approach, anyone can prepare a week of protein-rich, weight-loss-friendly meals in under an hour.

Ready to transform your meal prep routine? With these four protein-packed meals and smart prep strategies, you can prepare a full week of healthy eating in under 60 minutes, making weight loss both achievable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week