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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
Melissa_Neill1
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.

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

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

Woman cutting chicken fillet in kitchen, closeupShutterstock

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

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

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

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

“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

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

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

Top view Asian man and woman healthy eating salad after exercise at fitness gym. Two athlete eating salad for health together. Selective focus on salad bowl on hand.Shutterstock

“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

Fruit,Smoothies, banana, shake, fruit, bananasShutterstock

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

Health, nature and senior woman on walk in the morning for exercise, wellness and fitness in park. Healthy, outdoor and elderly lady in retirement from Australia walking in garden for cardio workout.Shutterstock

“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

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

“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

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

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

Young adult couple sleeping peacefully on the bed in bedroom. Young man embracing woman while lying asleep. Loving couple sleeping lying in bed at home.Shutterstock

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

Happy mature middle-aged couple cooking vegetable vegetarian salad together in the kitchen, helping in preparation of food meal. Family moments, domestic homemade foodShutterstock

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

chef cooking salmon steaks in the kitchenShutterstock

“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

Sports woman drinking bottle of water.Shutterstock

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

Close-up of a large water bottle on a running track with woman's legs in backgroundShutterstock

“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

Fitness woman runner running on seaside bridgeShutterstock

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
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.

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

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

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

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

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

Brittany WernerCopyright Brittany Werner

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

Close up woman using meal tracker app on phone while eating salad at picnic table in the park on a break. Healthy balanced diet lunch box. Healthy diet plan for weight loss. Selective focusShutterstock

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

Good morning, new day, weekend, holiday. Happy Young Woman sets on Bed, teen Girl Stretching arms after sleep and enjoying morning in cozy comfort bedroom interiorShutterstock

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

Brittany WernerCopyright Brittany Werner

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 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 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.

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

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

Woman cutting chicken fillet in kitchen, closeupShutterstock

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

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

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

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

“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

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

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

Top view Asian man and woman healthy eating salad after exercise at fitness gym. Two athlete eating salad for health together. Selective focus on salad bowl on hand.Shutterstock

“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

Fruit,Smoothies, banana, shake, fruit, bananasShutterstock

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

Health, nature and senior woman on walk in the morning for exercise, wellness and fitness in park. Healthy, outdoor and elderly lady in retirement from Australia walking in garden for cardio workout.Shutterstock

“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

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

“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

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

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

Young adult couple sleeping peacefully on the bed in bedroom. Young man embracing woman while lying asleep. Loving couple sleeping lying in bed at home.Shutterstock

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

Happy mature middle-aged couple cooking vegetable vegetarian salad together in the kitchen, helping in preparation of food meal. Family moments, domestic homemade foodShutterstock

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

chef cooking salmon steaks in the kitchenShutterstock

“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

Sports woman drinking bottle of water.Shutterstock

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

Close-up of a large water bottle on a running track with woman's legs in backgroundShutterstock

“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

Fitness woman runner running on seaside bridgeShutterstock

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.

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.

Dusty Young  Nutrition & Fitness Coach
Copyright dusty.coaches/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.

The age-old weight loss dilemma: How do you satisfy your hunger while cutting calories? Weight loss coach Dusty Young, who shed 100 pounds on his own journey, has cracked the code with a revolutionary approach that's taking social media by storm. The self-described "recovering fat kid" has compiled a game-changing list of 50 nearly zero-calorie foods that could transform your weight loss journey – and the best part? You can eat them virtually guilt-free.

"The math of weight loss is simple: you need to consume fewer calories than you burn," Young explains in his post. "But that doesn't mean you have to go hungry." His viral posts reveal a strategic approach to weight management that focuses on low-calorie, high-volume foods that keep you satisfied while maintaining a caloric deficit.

Young's method isn't just about what to eat – it's about how to eat smart. He advocates for loading up on nutrient-rich, filling foods that won't derail your calorie goals. His three-pronged strategy includes using these foods to bulk up meals, snacking on them between meals to manage hunger, and combining them with protein for lasting satiety.

Ready to transform your weight loss journey? Keep reading to discover all 50 zero-calorie foods (sorted by calories per 100g) that could change the way you think about dieting forever. Your path to sustainable weight loss starts here.

50.Cottage cheese (fat-free): 48 calories

Packed with protein and calcium, fat-free cottage cheese supports muscle maintenance and bone health. It's a creamy, satisfying addition to meals—spread it on toast, mix it into smoothies, or pair it with fruit for a balanced snack.

49.White fish (like cod): 48 calories

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Lean, high in protein, and low in calories, white fish like cod helps build muscle while keeping you full. Try it grilled with lemon and herbs for a light but flavorful meal.

48.Cranberries (fresh): 46 calories

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These tart little berries are loaded with antioxidants and vitamin C, great for immune support. Toss them into oatmeal, blend them into smoothies, or add them to a salad for a refreshing zing.

47.Raspberries: 45 calories

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With a high fiber content and natural sweetness, raspberries keep digestion in check while satisfying sugar cravings. Sprinkle them on yogurt or enjoy a handful as a low-calorie snack.

46.Blueberries: 45 calories

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Known for their brain-boosting antioxidants, blueberries are also packed with vitamin C. Eat them fresh, frozen, or blended into a protein shake for an easy nutrition boost.

45.Edamame (boiled): 44 calories

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A plant-based protein powerhouse, edamame is rich in fiber and essential nutrients. Snack on them with a pinch of sea salt or toss them into salads for extra protein.

44.Brussels sprouts: 43 calories

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These mini cabbages are loaded with fiber, vitamin K, and antioxidants that support digestion and overall health. Roast them with olive oil for a crispy, caramelized side dish.

43.Blackberries: 43 calories

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A fiber-rich berry packed with vitamin C, blackberries help with digestion and immune function. They taste great in smoothies, yogurt, or straight out of the container.

42.Papaya: 43 calories

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This tropical fruit is full of vitamin C and digestive enzymes that support gut health. Enjoy it fresh, blended into a smoothie, or sprinkled with a dash of lime juice.

41.Sugar snap peas: 42 calories

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Crunchy, naturally sweet, and full of vitamin C, sugar snap peas make the perfect guilt-free snack. Eat them raw or toss them into stir-fries for extra texture.

40.Grapefruit: 42 calories

Juicy grapefruit pieces with fresh mint in a bowl, close up​GrapefruitShutterstock

Loaded with vitamin C and hydration-boosting properties, grapefruit is known for supporting metabolism. Eat half a grapefruit in the morning for a refreshing start to the day.

39.Carrots: 41 calories

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A top source of beta-carotene, carrots support eye health and provide natural sweetness. Munch on them raw with hummus or roast them for a delicious side.

38.Miso soup: 40 calories

Healthy Japanese Tofu Miso Soup with Green Onions

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Fermented miso paste gives this soup gut-friendly probiotics while keeping calories low. Sip on it as a light starter to curb hunger before meals.

37.Honeydew melon: 36 calories

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High in water and vitamin C, honeydew is a refreshing way to stay hydrated. Enjoy chilled cubes as a snack or blend it into a smoothie for a cooling treat.

36.Kale: 35 calories

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This leafy green is packed with vitamins A, C, and K, plus antioxidants for overall health. Add it to salads, blend it into smoothies, or bake it into crispy kale chips.

35.Pumpkin puree: 35 calories

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Low in calories but high in fiber and beta-carotene, pumpkin puree is great for digestion and eye health. Stir it into oatmeal, yogurt, or soups for a seasonal boost.

34.Broccoli: 34 calories

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A nutrient-dense veggie, broccoli is rich in fiber, vitamin C, and antioxidants. Steam it, roast it, or toss it into stir-fries for a satisfying crunch.

33.Cantaloupe: 34 calories

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This juicy melon delivers vitamins A and C while keeping you hydrated. Eat it as a snack or add it to a fruit salad for natural sweetness.

32.Okra: 33 calories

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A unique veggie with gut-friendly fiber, okra supports digestion and heart health. Sauté it, add it to soups, or try it roasted for a crispy treat.

31.Strawberries: 32 calories

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Low in calories but high in vitamin C and antioxidants, strawberries are a deliciously healthy treat. Slice them over oatmeal, yogurt, or eat them on their own for a naturally sweet snack.

30.Green Beans: 31 calories

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A fiber-rich veggie packed with vitamins C and K, green beans support digestion and bone health. Enjoy them steamed, sautéed, or roasted for a low-calorie side dish.

29.Leeks: 31 calories

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Mildly sweet and loaded with prebiotics, leeks support gut health and digestion. Use them in soups, stir-fries, or roasted with a drizzle of olive oil.

28.Watermelon: 30 calories

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With over 90% water content, watermelon keeps you hydrated while delivering a dose of vitamin C. Enjoy fresh slices on hot days or blend it into a refreshing drink.

27.Red Peppers: 27-30 calories

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Red bell peppers are high in vitamin C and antioxidants, supporting skin and immune health. Eat them raw with hummus, roast them for a smoky flavor, or add to stir-fries.

26.Turnips: 28 calories

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A low-calorie root vegetable rich in fiber and vitamin C, turnips help digestion and immunity. Roast them like potatoes, mash them, or slice them into soups.

25.Banana Peppers: 27 calories

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Mildly spicy and tangy, banana peppers are loaded with vitamin C and add a zesty kick to meals. Use them in salads, sandwiches, or as a crunchy snack.

24.Eggplant: 25 calories

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Full of fiber and antioxidants, eggplant is a heart-healthy, versatile veggie. Grill it, roast it, or use it in low-calorie pasta dishes for extra texture.

23.Cabbage (Green): 25 calories

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A crunchy, fiber-packed vegetable that supports digestion and heart health. Shred it for slaws, stir-fry it, or add it to soups for a nutrient boost.

22.Cauliflower: 25 calories

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A low-calorie alternative to starchy carbs, cauliflower is high in fiber and vitamin C. Roast it, mash it like potatoes, or blend into a creamy soup.

21.Cauliflower Rice: 25 calories

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A great low-carb swap for regular rice, cauliflower rice is packed with fiber and nutrients. Sauté it with garlic and herbs for a light, flavorful side dish.

20.Arugula: 25 calories

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This peppery green is rich in antioxidants and vitamin K, supporting bone and heart health. Toss it into salads, add it to sandwiches, or mix it into pasta dishes.

19.Salsa (fresh): 25 calories

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Made from fresh tomatoes, onions, and peppers, salsa is low in calories but big on flavor. Spoon it over grilled chicken, eggs, or salads for a tangy kick.

18.Water Chestnuts: 24 calories

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These crunchy, water-filled veggies are low in calories and high in antioxidants. Add them to stir-fries, salads, or soups for extra texture.

17.Radicchio: 23 calories

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A slightly bitter leafy vegetable, radicchio is full of fiber and antioxidants that aid digestion. Grill it, toss it into salads, or pair it with balsamic for a delicious contrast.

16.Spinach: 23 calories

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Packed with iron, fiber, and vitamins A and C, spinach supports overall health. Add it to smoothies, salads, or omelets for a nutrient boost.

15.Spinach (cooked): 23 calories

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Cooking spinach enhances its iron absorption while keeping it low in calories. Sauté it with garlic, toss it into soups, or mix it into pasta dishes for a nutritious touch.

14.Mushrooms: 22 calories

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Low in calories but high in flavor, mushrooms provide important minerals like selenium and potassium. Sauté them, toss them into soups, or use them as a meat substitute in burgers and stir-fries.

13.Asparagus: 20 calories

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A natural diuretic, asparagus helps reduce bloating while delivering vitamins A, C, and K. Roast it with olive oil, steam it, or chop it into salads for a fresh crunch.

12.Bell Peppers: 20 calories

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Loaded with vitamin C and antioxidants, bell peppers support immune health while adding natural sweetness to meals. Enjoy them raw, roasted, or stuffed with lean protein for a satisfying dish.

11.Sauerkraut: 19 calories

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Fermented and full of probiotics, sauerkraut supports gut health and digestion. Add it to sandwiches, salads, or eat it as a tangy side dish.

10.Tomato: 18 calories

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Rich in lycopene, an antioxidant linked to heart health, tomatoes are both nutritious and hydrating. Eat them fresh in salads, blend them into sauces, or snack on cherry tomatoes.

9.Zucchini: 17 calories

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A versatile, fiber-rich veggie that’s great for digestion, zucchini is perfect for low-carb meals. Spiralize it into zoodles, roast it, or add it to stir-fries.

8.Celery: 16 calories

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Mostly water but packed with fiber, celery keeps you hydrated and full. Dip it in hummus, add it to soups, or enjoy it as a crunchy snack.

7.Radish: 16 calories

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A peppery, crunchy veggie with detoxifying properties, radishes support digestion and hydration. Slice them into salads, eat them raw, or pickle them for extra flavor.

6.Kimchi: 15 calories

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This spicy, fermented Korean dish is packed with probiotics that promote gut health. Enjoy it as a side dish, mix it into stir-fries, or top off your favorite grain bowl.

5.Broth (chicken or vegetable): 15 calories

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A low-calorie way to add flavor, broth is rich in minerals and helps with hydration. Use it as a base for soups, stews, or sip it warm as a light, savory snack.

4.Lettuce (Iceberg): 14 calories

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Crisp and refreshing, iceberg lettuce is mostly water but still provides fiber and hydration. Use it as a base for salads, in wraps, or as a crunchy burger topping.

3.Cucumber: 12 calories

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With high water content and a refreshing crunch, cucumbers help with hydration and digestion. Slice them into salads, infuse them in water, or snack on them plain.

2.Dill Pickles: 12 calories

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Tangy and satisfying, dill pickles add a crunchy, salty kick without many calories. Enjoy them as a snack, chop them into salads, or add them to sandwiches.

1.Sugar-free Jello: 11 calories

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free

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A light, guilt-free dessert, sugar-free Jello satisfies your sweet tooth with almost no calories. Enjoy it on its own or mix it with fruit for extra flavor and texture. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Kristie Ennis drkristieennis
Copyright drkristieennis/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.

Looking for a more effective way to strengthen your core and pelvic floor? Dr. Christy Ennis, DPT, has developed a comprehensive approach that goes beyond traditional Kegel exercises. "We're gonna get deep in there to help work that six pack a little bit and to support our back all without doing kegels," says Dr. Ennis, explaining how these carefully selected movements can help build foundational strength while protecting your spine.

Set Your Foundation Right

Start by finding your optimal position. "Before we get started with the exercises, we wanna make sure we've got our center set," Dr. Ennis explains in her post. Lie on your back, either on the floor or in bed, and gently rock your pelvis until you find a comfortable position. Draw your belly button toward your spine while maintaining natural breathing.

Begin With Controlled Marches

Middle age beautiful sportwoman smiling happy. Lying down on mat practicing yoga doing bridge pose at gymShutterstock

The sequence starts with gentle marching movements. "I'm raising just a little bit while still keeping those ab muscles engaged and not tilting that pelvis from side to side," Dr. Ennis demonstrates. This controlled movement helps activate your deep core muscles while maintaining pelvic stability.

Progress to Gentle Crunches

Crunches, High Intensity Interval Training or HIITShutterstock

With hands behind your head or crossed over your chest, perform small, controlled crunches. "I am not lifting up super duper high," Dr. Ennis emphasizes. "I'm trying to help protect that spine a little. And I'm really thinking about leading with those lower abs as I go."

Combine Core Movements

Young sporty woman practicing, doing crisscross exercise, bicycle crunches pose, working out, wearing sportswear, black pants and top, indoor full length, white sport studioShutterstock

Merge the crunch with knee lifts for increased engagement. Dr. Ennis notes, "Upper body and my legs are moving, but that core, that center is really trying to stay nice and stabilized." This combination helps integrate multiple muscle groups while maintaining core stability.

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

Target Side Core Muscles

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.

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The oblique reach exercise adds rotational stability. Keep your gaze upward while reaching across your body, maintaining proper form throughout. "It's really important to make sure that you are focusing in on that form and how you're moving," Dr. Ennis advises.

Master the Single Leg Extension

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid airShutterstock

This movement challenges core stability while protecting your back. Dr. Ennis recommends starting slowly: "If you are just starting out and new to exercise or back after an injury, make sure you listen to your body. I would start out with two to three non-consecutive days."

Practice the Struggling Turtle

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This modified dead bug exercise coordinates opposite arm and leg movements. "Dead bugs don't move," Dr. Ennis jokes, explaining why she renamed this effective core stabilization exercise. The focus remains on maintaining central stability while moving limbs.

Bridge for Multiple Benefits

Side view of young woman doing gymnastics the half bridge pose in fitness studio or home practices yoga warming up exercises for spine, backbend, strengthening back and shoulders muscles.Shutterstock

"Research has actually shown that even without trying to activate those pelvic floor muscles or those Kegel muscles, the bridge does a great job of helping to strengthen those muscles," Dr. Ennis shares. This exercise also helps with prolapse and hip mobility.

Flow Through Cat-Cow

Calm of Athlete Attractive Asian woman relaxing in yoga Cat Cow Pose on the pool above the Mountain peak in front of beautiful nature views,comfortable and relax in vacationsShutterstock

On hands and knees, move through spinal flexion and extension. This yoga-inspired movement not only helps the pelvic floor but also engages the core through its full range of motion. "We're getting some nice movement through the pelvis, which helps that pelvic floor too," explains Dr. Ennis.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Challenge Yourself With Hover Work

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The final exercise involves hovering your knees while in a quadruped position. "The abs have to work really hard here," Dr. Ennis notes. This advanced movement integrates all the previous work while challenging your core stability.


Remember: These exercises are designed to work together as a complete system for core and pelvic floor strength. As Dr. Ennis emphasizes throughout, proper form and gradual progression are key to achieving optimal results. Start with 2-3 non-consecutive days per week and build up as your strength improves. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Allie Janszen alliejanszen
Copyright alliejanszen/Instagram

Are all the conventional weight loss habits and tips not working for you? Try some unique methods one expert recommends. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a new social media post, she reveals some of the unconventional things that helped her achieve her weight loss goals. “10 weird things I do that actually work and helped me lose 80 pounds of fat & inflammation,” she writes.

Infrared Saunas

The first thing that helps her is taking infrared saunas. She does this three times a week “to help with detox, inflammation, & brain health.

Increased Her Step Count

Next, she increased her step count to at least 8-10k steps/day. “Usually end up between 10-14,000 steps per day with help from my walking pad,” she writes.

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

Red Light Therapy

She also started doing red light therapy sessions. She says it helps to “decrease inflammation” works as a “pain reliever,” and “improves cell function.”

Lymphatic Massage and Dry Brushing

Her fourth healthy habit is lymphatics like massage and dry brushing.

“Every day before getting in the shower to help promote lymph fluid movement for enhanced detoxification,”

Supplementation

Supplementation is also key, she says. She takes supplements like creatine, collagen, and salt and electrolytes in her morning water bottle. These “help build muscle” are “great for joint health,” and aid in “cellular hydration and hormone balance.”

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Progressive Overload Training

When it comes to her workouts she does progressive overload weight training. She aims for three to five times a week, “just depending how my body feels that week.”

Stress Reduction Techniques

Next, she practices “stress reduction techniques” like legs up the wall “to regulate my nervous system & balance cortisol levels post-workout.

Vagal Toning Techniques

A unique practice she does? Vagal toning techniques like cold rolling, she says. It also helps with “nervous system regulation, which helps balance cortisol levels.”

Sleep

“Better sleep strategies,” like getting weight to 10 hours of sleep per night, have also been a game-changer. A few of the things she does? She sprays magnesium spray on her feet before bed and avoids screens one hour before going to sleep.

Getting Outside

Her final tip? “Get outside daily — especially with the morning sun and walk after meals,” she writes. She tries to get out within two hours of sunrise “to help synch my circadian rhythm. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.