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I Lost 20 Pounds Without Starving Myself

Haley Thomas shares her weight loss journey with Body Network.

Leah Groth
By Leah GrothApr 12, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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thehaleyrthomas/Instagram
Leah Groth
By Leah GrothApr 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

If you have hit a weight plateau, you aren’t alone. Many people struggle at some point in their weight loss journey to continue dropping weight. However, sometimes all you need to do is shift your approach. Haley Thomas (@thehaleyrthomas), who lives in Arnold, Missouri, is a Certified Surgical Tech First assistant and lost 15 pounds on her own after welcoming her first child. However, she hit a crossroads and couldn’t seem to lose any additional weight – until she discovered a new way to eat and exercise.

She Struggled to Start Over

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Haley tells Body Network that she “had to start from square one” at 6 weeks postpartum after a C-section. “It was hard and I felt like I had never worked out before although I worked out my entire pregnancy,” she confesses. “Getting back into the gym while balancing a newborn and breastfeeding, hardly any sleep, and recovering from a c-section seemed impossible. I kept showing up no matter how hard it was. I also kept tracking my food. Eventually I was able to get into the swing of things and it became easier and easier. Some days were hard especially after being up with my son multiple times throughout the night, but I had a newfound motivation as a mom. To be the healthiest and best version of myself for my son.”

RELATED: 3 Things Keeping You From Losing Extra Belly Fat

Her Weight Plateaued

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Haley, 31, who is 5’3”, plateaued at 150 pounds. “I had lost about 15 pounds by myself but plateaued and needed a little support,” she says. She went onto lose 20 pounds using the Working Against Gravity program. “I now fluctuate around 130-134 just depending on the time of the month.”

She Does Crossfit, High Intensity Workouts

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For her workouts, Haley relies on a Crossfit style of training, “usually with high intensity,” she tells us. “My favorite exercises are pull ups, dumbbell snatches, double unders, muscle ups, and lunges. I love higher skilled movements that get the heart rate up.”

She Used to Try to Eat Under 1200 Calories Per Day

Nutritional label with focus on calories.Shutterstock

She also shifted her approach to diet. She once believed that 1200 calories or less a day was the only way to lose weight. “I have tried every ‘diet’ under the sun. Intermittent fasting, keto, carb cycling, low carb, low calorie… everything,” she says. “I have found through trial and error that although these diets will result in some weight loss at first they are typically not sustainable. I am a firm believer in balance and working with a nutrition coach helped me find the balance that has given me such great results.”

She Now Counts Macros

“I have a prescribed set of macros that were given to me by Alex Oskian, my nutrition coach at Working Against Gravity,” she continued. “My diet typically consists of whole foods like eggs, protein shakes, protein bars, lean meats, rice, rice cakes, fruit and then a few ‘fun’ filler foods like Greek yogurt ice cream bars at the end of the day to reach my macro goals.” She hasn’t eliminated any food from her diet, but she eats certain calorie dense foods in moderation. “I can track pizza, cookies, ice cream or have these foods on holidays and vacations,” she says. “Balance is key! I use protein powder and creatine on a regular basis.”

She Is Proud of Her Muscle Definition

Haley_Thomas_thehaleyrthomas2thehaleyrthomas/Instagram

She believes that her biggest body achievement is the muscle definition she has achieved. “My #1 tip would be to be consistent. Not every day will be perfect and it doesn’t need to be. Life is busy. Moms are busy. Just do the best you can and the good habits will shine through,” she said. One way to measure progress is by taking photos. “The scale is a good tool but can also be deceiving. Especially when you have different goals such as gaining muscle and fueling yourself instead of just losing weight,” she explains.

Her Advice: Ease Into It

Haley_Thomas_thehaleyrthomas5thehaleyrthomas/Instagram

Her advice for anyone starting their journey? “Don’t go all in if you’ve never had an active healthy lifestyle before,” Haley advises. “You don’t need to start by going to the gym 6 days a week and tracking macros every day if you don’t even know what macros are. Make small changes at first then work up to those things. Maybe start by working out 3 days a week and tracking just protein or reaching a calorie goal. You don’t want to overwhelm yourself to the point where results seem too difficult to reach. The point of it all is to create a healthy lifestyle so be realistic with yourself!”

Related: This Is Exactly How to Lose Body Fat This Year

Final Tip: Find Workouts You Like

Haley_Thomas_thehaleyrthomas3thehaleyrthomas/Instagram

Her final tip? “Find an exercise you actually like to do,” she suggests. “Maybe that’s a group HIIT class, spin class, maybe even running. I love Crossfit and I may not feel like going on certain days, but I tell myself that if I just show up I’ll be happy I did. I’ve never shown up and regretted it even if it wasn’t my best workout.”

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Nutrition & Diet

She Lost 20 Lbs by Making These Simple Shifts

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Coach Reveals Exact Plan to Drop 25 Pounds by Spring Break
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Leah Groth
By Leah GrothMar 09, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Do you want to lose weight without starving yourself or obsessing over calories? Christine Stines helps people “break free from the diet cycle, tackle stubborn pounds, & finally see the results you've been craving - without the burnout or overwhelm,” according to her Instagram bio. In a new post, she reveals simple ways she dropped weight. “From 150 to 130 pounds, these are the weird, simple shifts that helped me lose 20 pounds without starving or tracking every bite of food,” she writes.

These Shifts Helped Her Drop 3 Pant Sizes

“If you’ve been feeling overwhelmed or frustrated in your weight loss journey, I get it. This is your love note to remind you- It’s pretty common. There’s an overwhelming amount of information out there that it can be hard to know what to focus on. Let me share some simple shifts that helped me lose 20 pounds and 3 pant sizes—without starving or tracking every bite of food,” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

I Ate More

The first thing she did was eat more. “I stopped eating as little as possible and focused on what I ate instead. Turns out, eating the right foods made all the difference for fat burn,” she writes.

I Added More Fiber and Protein to My First Meal

She also increased her protein and fiber intake and “boosted” her first meal. “30g of protein + 7-8g of fiber. This combo helped with satiety, hormone balance, muscle preservation, and metabolism,” she says.

She Got Sunshine in the Morning

She also “got morning sunshine,” she writes. “It’s not just for vitamin D! ☀️ Morning sun helps regulate hormones and sets your circadian rhythm to support metabolism and better sleep,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Walked After Meals

She also started getting her steps in. “Walked after meals,” is another habit she mentions. “Even a quick 2-minute walk can lower blood sugar and improve fat loss,” she says.

She Prioritized Sleep

She also prioritized sleep. “I used to stay up till midnight working—until I learned that bad sleep can make you insulin resistant. Now, sleep is non-negotiable,” she writes.

She Started Taking Supplements

She added two “key” supplements. “These helped me stabilize blood sugar, reduce cravings, and burn fat for fuel—game changers!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 100 Pounds in a Year and I Didn't Give up a Single Thing That I Like

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Alek Korab
By Alek KorabSep 17, 2024
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Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Losing weight doesn't have to mean giving up everything you love. Just ask Ana, who goes by @thecertifiedhypegirl on TikTok. She's a weight loss coach who shed almost 100 pounds in a year without sacrificing her favorite foods or lifestyle. Now, she's sharing her secrets with the world.

Ana's journey wasn't about crash diets or extreme workouts. Instead, she found simple, doable ways to change her habits and relationship with food. Her approach is all about making small changes that add up to big results over time.

"I finally lost all the weight because I stuck with something. I found something that I could do that made sense in my life," Ana says in one of her videos. So, are you ready to transform your body and life without giving up the things you love? Let's dive into Ana's weight loss secrets and learn how you can put them into action today.

I Drank a Ton of Water

Young woman jogger resting drinking waterShutterstock

"The first thing I want you to do is drink a … ton of water," Ana says in the video. "Now, I'm not just talking a glass. I'm talking a lot of water, like so much water that you're peeing all day long. Use your bathroom in the morning, get on the scale, and see how much you weigh. Drink half of that in ounces of water. A lot of water."

I Ate What I Love (But Mostly Veggies)

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What are you waiting for?!!!   Get your butt into my bio, click the link, and sign up to get the Black Friday deal of the century!    The last weight loss program you’re ever going to need to buy!     I developed my Weight Loss Mindset Makeover program to help you enjoy the process of losing weight while LOVING your body at every stage!     I’m giving a HUGE discount this Friday and some awesome freebies to help you get started!!!     And if my before and after doesn’t convince you, just wait and see when I do it all over again after Baby #2 arrives in June!     Don’t wait though: this deal will not be available then!!!!     Come join The Certified Hype Crew and build the life of your dreams in the body you’ve always wanted!!!     Who wants to be a Hype Girl?!?! 👇🏻👇🏻👇🏻 Drop a 🎉🎉🎉 if you want this for YOU!    #weightloss #howtoloseweight #weightlosstips #weightlosstipsandtricks #motivation #weightlossmotivation #inspiration #weightlossinspo #weightlosscommunity #postpartumweightloss #healthyweightloss #naturalweightloss #postpartum #postpartumbody #postpartumjourney #csectionrecovery #csection #motherhood #mindset #weightlossmindset #nutrition #weightlosscoach #weightlossmentor

Ana emphasizes the importance of eating foods you enjoy but with a focus on vegetables. "You need to eat a lot of foods of what you love that are essentially really low in calories," she says. "Get out that recipe book, get onto Google, and do whatever you need to do to find recipes for vegetables that you love. The more vegetables, the more water, the more weight loss."

I Tracked What I Ate

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

"Along with the water and along with the vegetables, you need to track what is going into your body so that your mind can be aware of what your body is consuming," Ana advises. "Start writing that … down because it's not enough to say, oh, well, I'll remember what I had. No, you won't."

I Weighed Myself Daily

Female standing on the weight scale in the white bathroom floor with green curtain in backgroundShutterstock

"You're going to wanna weigh yourself every single morning," Ana says. "You wanna see what happened yesterday? You want to see if it worked or if it didn't. And make tweaks as the days go on."

I Built Small, Sustainable Habits

In another video, Ana emphasizes the importance of consistency and building small habits. "I finally lost all the weight because I stuck with something. I found something that I could do that made sense in my life," she says. "You have to choose one thing every single week that you're gonna commit to and do it over and over and over again."

I Focused on Nutrition, Not Just Exercise

"Working out should be extra. It is what accelerates the process, but it's not what actually gets you the results," Ana explains. "It's really in your food. What I would suggest is start small with your food, start by tweaking things in the kitchen so that you can enjoy the foods that you're eating, but also see the results that you want."

RELATED: I Lost 30 Pounds While Eating These High-Protein Foods

I Got Creative with Low-Carb Meals

Green and red peppersShutterstock

Ana shares one of her favorite low-carb lunch recipes in a video. "I'm currently on a mission to get rid of some baby weight. I'm also looking for the best recipes to have for lunch that don't involve making a sandwich with bread, but rather with bell peppers," she says.

I Drank Water Before Meals

Glasses,Of,Water,On,A,Wooden,Table.,Selective,Focus.,ShallowShutterstock

"Before every single meal I want you to have a glass of water, 16 ounces before every single meal," Ana advises. "The reason why is because water will actually fill you up and have you eating less essentially when you're having your meals."

I Stopped Eating 4 Hours Before Bed

Ana recommends, "Stop eating at least four hours before you go to sleep. If you go to bed at 10 pm, you wanna be finished your meal at 6. This is one of the biggest reasons I see such a drop because I actually love my body, have time to digest before I go to sleep and chill for the night."

RELATED:Top 10-Minute Exercises That Will Tone Your Sagging Arms

I Gave Myself Time

"You need to give yourself a year," Ana says. "I know that sounds like a long time, but you need to give yourself time, right? Like it took you all this time to put on this weight, it is not going to disappear overnight."

I Started My Day with Water

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

"Every single morning when I woke up, I had 32 ounces of water," Ana shares. "I worked up to it. I didn't just all of a sudden started drinking 32 ounces of water. I worked up to it."

I Changed My Mindset About Weekends

"When I started to change my brain around what the weekend meant for me and just looked at it as an extension to my week, that's what really helped," Ana explains. "I stopped thinking about Friday as the day where I was good all week and then just enjoy whatever I wanted on the weekend."

I Managed Late-Night Cravings

Young woman looking into the fridge, feeling hungry at nightShutterstock

To combat late-night snacking, Ana developed a strategy. "Every time I would sit down at night, I would have my water next to me," she says. "When that craving started to creep in, I would tell myself: if you really want it, you can have it tomorrow."

RELATED:10 High-Protein Hacks That Melt Fat Fast Without Feeling Hungry

I Replaced Scrolling with Productive Habits

"Anytime I caught myself scrolling on my phone, I would stop and go do something that would contribute to my goal," Ana shares. "I went from 235 pounds to 147 pounds, and each action brought me closer and closer to my goal." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Dropped 80 Pounds Eating Whatever I Wanted, Thanks to This Intermittent Fasting Secret

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Leah Groth
By Leah GrothSep 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Do you want to lose weight? Try intermittent fasting, and recommend one weight loss warrior. Kayla Cox is a weight loss influencer and founder of Six Miles to Supper, instructing her followers “how to lose weight sustainably and keep it off for good,” she writes in her bio. In a recent viral video, she explains how fasting was instrumental in her weight loss journey.

Kayla Discovered Intermittent Fasting in 2014 and Initially Lost 20 Pounds

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Kayla struggled with her weight for most of her life, finally deciding to make a change in 2014 when she didn’t recognize herself in Facebook photos. She had her aha moment and decided to try intermittent fasting. She lost 20 pounds, “doing a very inconsistent form of intermittent fasting, meaning that I would do intermittent fasting for a while, and then I would quit because the results weren't fast enough.” She eventually suffered an injury and had to switch from weight lifting to walking. “By the end of the year, I had started regaining some of that weight back, and so I had a net loss of about 15 pounds that year,” she says in the video.

RELATED:I Got in the Best Shape of My Life at 50 With Just 5 Simple Habits

She Later Decided to Be More Consistent About It

“In January of 2016, I decided to focus on being consistent with a very simple plan. I committed to practicing intermittent fasting six days a week, walking six miles a day, and taking a day off from fasting, what I called my cheat day on Sunday,” she says.

She Worked Her Way Up to a 16-8 Fasting Window and Then OMAD

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

She slowly worked her way up to about a 16-8 fasting window, “and I kept pushing that out gradually until I eventually got to OMAD,” she says. This translates to “just one meal a day.”

She Does Dirty Fasting

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

“Unbeknownst to me, at the time, I was practicing what's known as dirty fasting,” she continues. “I was allowing myself coffee with half and half in it whenever I wanted it during the fasting window.”

RELATED:I Dropped 14 Pounds in 30 Days Using This Weird Fasting Trick

She Has No Eating Rules

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“One rule I had consistently during my eating window during the entire time was to eat whatever I wanted. I had no rules about what kind of foods I had to eat. I was not low carb, and I was not even high in protein. I just ate whatever food my family was eating. I would eat dessert, chocolate, I would drink wine whenever I wanted it, and my consistency paid off,” she says.

She Ended Up Losing 80 Pounds

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

By the end of that year, she weighed 158 pounds for a total loss of 65 pounds. She maintained the weight for a year and then decided to lose more weight. “Over the course of the next year, I got down to 142 pounds, which is a total of 80 pounds from my highest confirmed weight of 222 pounds. Once I got down to 142, I found that I had found the diminishing point of returns for me for weight loss. I didn't really feel any difference between 158 and 142, so I decided to maintain in about a 10-pound range, which is what I've done since October of 2018,” she says.

RELATED:Over 50? Here’s How to Burn 3 Pounds of Fat Weekly and Keep It Off

Intermittent Fasting Makes Weight Loss Easier

Happy woman measuring waist with tape in kitchen.Shutterstock

“What I love about intermittent fasting is that it helps make the process of eating the right amount of food so that you can lose weight and maintain it a lot easier,” she says.

It Also Simplifies It

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

“It also taught me the simplicity of weight loss. It's really not about what foods you're eating. It's about how much you're eating,” she continues.

You Don’t Have to Exercise A Lot Either

Young woman walks alone on a road outdoorShutterstock

“I also learned that working out really hard isn't necessary for weight loss. I had the best results when I was just walking six miles a day and taking that weekly cheat day also taught me that you don't have to be perfect on the weight loss journey in order to have good results,” she points out.

RELATED:I Transformed My Body with These 9 High Protein Meals

Intermittent Fasting Changed Her Life

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“Losing 80 pounds changed my life. I got comfortable in my own skin. All of my relationships with God, with food, with my family, with my husband improved, and it gave me the confidence to do things like write books,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 20 Lbs After Ditching 6 Bad Habits

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Leah Groth
By Leah GrothJan 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 eating less and exercising more and still can’t seem to lose weight? Lacey Iskra is a health coach who specializes in “root cause healing,” helping “women get to the root cause of their symptoms, lose fat & increase their energy,” she explains in her Instagram bio. In a recent video, she reveals some of the habits she had to give up in order to health her gut and lose weight. “6 crappy habits I had to quit to heal my hormones and lose 20 pounds of fat,” she writes in the video.

She Had to Shift Her Perspective From Eating Less and Working Out More

“I also had to give up a massive belief…A belief I had carried for most of my life,” she continues. “That in order to look and feel how I wanted I just had to eat less and move more. The belief was not working for me and also not serving me. Because I did that. I skipped meals, ate salads multiple times a day and refused to eat anything that wasn’t labelled low calorie.

She Wasn’t Losing Weight and Was “Puffy” and “Exhausted”

“And by following and listening this belief i dug my body into a deep hole,” she says. “Where nothing was working and I felt so stuck. I couldn’t possible eat any less or move any more and yet I was still bloated, puffy, overweight and exhausted.”

She Finally Admitted That the Habits Were Hurting Her

“Once I admitted that my daily habits were hurting me more then serving me I promised myself to start making changes and these were the first habits I kicked to the curb!!” she says, going onto to reveal the list.

Here Are the Bad Habits She Quit

  • Drinking coffee on an empty stomach
  • Working out 7 days a week and never taking rest days
  • Doom scrolling on my phone before bed
  • Rushing through everything absolutely as fast as possible
  • Undereating and skipping meals
  • Running multiple times per week.

She Also Recommends Modifying Current Habits

In another post, she reveals how modifying her daily habits and adding to them was also a game changer. “I still relax on the couch every night … now I just wear a castor oil pack,” she writes. “I still drink a litre of water every morning …now It just has two nettle teabags in it.”

She Also Tweaked Her Diet and Workouts

“I still hit 8000-10,000 steps per day….now I just do it outside instead of in. I still eat 4 meals a day ….now I just make sure its mainly whole foods. I still eat breakfast….now I just make it double the size lol,” she continued. The bottom line? Making small changes to you habits can result in a big, positive impact. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Her Best Body at 51: 3 Must-Have Habits

Alicia Erickson - The Midlife Maven aliciae
I Got Into the Best Shape of My Life at 50 by Following These 6 “Basics”
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Leah Suzanne
By Leah SuzanneApr 05, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you looking for some inspiration to get in shape? Alicia Erikson, aka The Midlife Maven, is a social media influencer and fitness expert who designs programs specifically for people who want to shape up after 50. In a recent post, the 51-year-old unveils the dramatic transformation that occurred between the ages of 48 and 51. “Evolution of a mind and body transformation,” she writes, revealing the three key habits that helped her achieve it.

Her Old Habits Weren’t Working as She Entered Perimenopause

“As an active woman my entire life, I was coming into perimenopause and it was doing me DIRTY!!! What had worked before was NOT working anymore and I knew it was time to switch it up. And I KNEW this was going to become my lifestyle. This was a long game! What you want to achieve will take longer than you expect. So get ready to be patient and learn!” she writes.

RELATED:20 Superfoods for People Over 50

This Trifecta Helped Her Lose Weight

One thing was fundamental in her transformation: Changing her thought process. “Your mindset is everything! You want to change but if you have deeply rooted limiting beliefs, you will burn out fast,” she says. She reveals that a “trifecta” approach was instrumental in her journey.

Lifting Weights

Lifting weights is the first part of the trifecta. “Start with 3 days a week and slowly increase IF you want to. I recommend 3-5 days per week and you should be able to have a great lift in one hour if you are laser focused!” she says. “Follow a progressive overload lifting program. This is not hopping around from random workout to random workout. This is not circuit training or bootcamp with small dumbbells. You need a PLAN and to PROGRESS that plan over time!”

Walking

The second piece of the puzzle is walking. “From a generation of women thinking we need to be passed out in a pool of sweat on the floor - I get it. WALKING is one of the MOST effective fat burners!! Start where you’re at (even if it’s 4k steps per day) and slowly work on increasing your steps each week. I’m currently at 10-12k per day. If you need to break it up into chunks during your day that’s great!” she writes.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Counting Macros

The last part of the trifecta? Macros. “Understanding that you need appropriate amounts of Protein, Carbohydrates, Fats to sculpt a physique. A slight deficit to lose fat and a slight surplus to put on muscle. You can also eat in maintenance if you want to maintain your bodyweight and build muscle while burning fat,” she writes.

Make Yourself a Priority

“Make working on yourself a priority. We need to stop overanalyzing and start IMPLEMENTING! Most people are NOt doing the simple things day after day and this is why they don’t have results. Consistency and repetition in the kitchen and gym are KEY!” she concludes. “SUPER simple. Not easy. SIMPLE!” And if you enjoyed this article, don’t miss How White Lotus Star Michelle Monaghan Looks Flawless and Flat-Abbed at 49.

Fitness & Workouts

How Carrie Coon Got Her White Lotus Body at 44

LOS ANGELES - NOV 04: Carrie Coon arrives for the ÔFord v FerrariÕ Screening on November 04, 2019 in Hollywood, CA
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Leah Suzanne
By Leah SuzanneApr 04, 2025
Leah Suzanne
Freelance Writer/Editor
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Carrie Coon, 44, has been heating up the screen this season on The White Lotus as Laurie, a divorced New Yorker vacationing at the Thailand resort with her trio of forty-something friend group, including Leslie Bibb and Michelle Monaghan. In the latest episode, the star grabbed attention in her raciest scene yet, leading millions of Americans to wonder: How does she stay so fit? Body Network rounded up the star’s top health and wellness habits that keep her looking super fit in her forties.

Strength Training

Coon relies on strength training to keep her body strong and fit. In July 2024, she shared her strength training workout on Instagram.

1) Squat x12 (jump squat if no updo/giant hat)

2) Chest dips x8 if you have two chairs)

3) Elevated push-ups on couch x12

4) Step-ups on couch x10 each leg

5) Reverse push-up position alternating leg raises x12 each leg

6) Single-leg deadlift to reverse lunch x10 each leg

She Brings Workout Equipment with Her When She Travels

“I’m a very good packer,” Coon told Harper’s Bazaar. “I experience a lot of shame if I have a heavy suitcase. I find myself telling the person checking my bag, ‘I’m so sorry. I have some weights in there because there isn’t a gym at this hotel….’ And my husband’s like, ‘Nobody cares!’ But I have to tell everyone why it’s heavy.”

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She Embraces Her Age

LOS ANGELES - FEB 10: Carrie Coon at the White Lotus Season 3 Premiere at Paramount Studios on February 10, 2025 in Los Angeles, CAHow Carrie Coon Got Her White Lotus Body at 44Shutterstock

Years before playing a 40-something in The White Lotus and shortly before turning 40 herself, Coon had a lengthy conversation with The Hollywood Reporter about sexualization and how Hollywood shapes societal standards. “And we know what it values in women; it’s youth and beauty, not experience. So I’m always looking for scripts that tell stories that resemble the women in my life that I know who are full and complex human beings, and who are their most deeply interesting after 40,” she says. “There is a phenomenon where women become invisible after a certain age, and it’s a shame because, like I said, the women I know become fierce and interesting after 40. I can’t wait to turn 40. I turn 40 in January, and 30 was such a huge paradigm shift for me in terms of my identity, my ability to say no, my ability to know who I was and what I wanted, and also to start asking for it. And so, I’m really looking forward to it, and I wish that women weren’t made so afraid of aging because it made an industry a lot of money.

She Is in “Recovery”

LOS ANGELES - FEB 22: Tracy Letts, Carrie Coon at the 2025 Film Independent Spirit Awards at Beach on February 22, 2025 in Santa Monica, CA

Shutterstock

During the Feb. 24 episode of the WTF with Marc Maron podcast Coon revealed that she and her husband, Tracy Letts, are ideeply rooted in the recovery world. “Tracy and I are both, you know, we're both in recovery,” Coon said. “We both have done a lot of like AA, Al-Anon therapy. We have a lot of that language in our house.”

She Reads

Coon is a reader and regularly shares photos of books she is devouring. “Finished. #Books!” she captioned one of them. One Harvard study published in Social Science & Medicine found that people who read books regularly had a 20% lower risk of dying over the next 12 years than those who weren't readers or who read periodicals. Why is Pilates a good workout? According to the Mayo Clinic, the workout has many benefits, as it “strengthens the body's inner core while increasing its flexibility, resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, stress, and back pain relief, enhanced athletic performance, and heightened mind-body awareness.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Pilates

LOS ANGELES - NOV 02: Carrie Coon arrives for the LACMA Art and Film Gala 2019 on November 02, 2019 in Los Angeles, CA​She Is in “Recovery”Shutterstock

Coon kept in shape while filming Fargo with regularly Pilates sessions."Thank you @klaassendiana Melissa, Andrea and all the fabulous ladies of #CalgaryPilates for keeping me fit & aligned during #FARGO. Pilates for life!” she captioned an Instagram post. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Best Dumbbell Exercises for Women Over 50

Rae Bright Live Yourself Young
Copyright Live Yourself Young/YouTube
Christopher Roback
By Christopher RobackApr 04, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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Finding the right workout routine after 50 can feel overwhelming, especially when most fitness content seems targeted at younger audiences. Rae Bright (@LiveYourselfYoung) understands this struggle firsthand. As a 50-something fitness enthusiast passionate about helping women live healthier lives, Rae has developed a series of workouts specifically designed for women over 50. Her approach focuses on quality over quantity, making strength training accessible to women of all fitness levels. Follow along with this simple dumbbell routine that will help you build strength, improve balance, and feel your best at any age.

1. Start With Quality Over Quantity

"It's better to do five reps with good form than 12 reps and you're losing your form," says Rae in her post. When beginning weight training after 50, focusing on proper technique is crucial. Rae recommends aiming for 12 reps with each exercise, but emphasizes that you should put the weights down and finish your set using just your bodyweight if you can't maintain good form. Consistency is key to getting stronger, and slowing down your movements can make exercises more challenging without increasing weight.

2. Choose The Right Weights

For this workout, you'll need two sets of dumbbells - one lighter and one heavier. "If you've never lifted weights before, use the three pounds for your lightest weights and the three kilos for your heavier weights," Rae advises. She demonstrates using 3kg (6.6lbs) for her lighter weights and 5kg (11lbs) for her heavier weights. Even with lighter weights, you can get an effective workout with strict form, which becomes especially important as we age.

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3. Listen To Your Body

One of the most important aspects of exercising after 50 is tuning into your body's needs. "As we get older especially, we need to listen to our bodies," Rae explains. Rather than using predetermined rest periods, she encourages taking breaks based on how you feel. If you need more time to recover between exercises, simply pause the workout and resume when you're ready. Using a mirror during your workout can also help you check your form as you train.

4. Master The Goblet Squat

"The goblet squat is brilliant for beginners because placing the weight at your chest is the best way to start adding weight when progressing from a bodyweight squat," says Rae. To perform this exercise, take one of your heavier weights and position your feet slightly wider than shoulder width with toes pointed slightly outward. Hold the dumbbell with both hands on one end, keep your chest up and maintain a tight core. As you squat, think about sitting into your glutes to avoid overarching your back, and keep your feet grounded for a strong foundation.

5. Learn The Dumbbell RDL

The Dumbbell Romanian Deadlift (RDL) teaches the hip hinge pattern we need for everyday lifting. "This is perfect for beginners," Rae notes. Using your heavier weights, take a shoulder-width stance with slightly bent knees. Maintain a stable core and neutral spine as you hinge your hips back, keeping your glutes relaxed. You'll feel your glutes lengthening as you lower the weights. Squeeze your glutes to bring yourself back up. Rae emphasizes keeping your head looking down to maintain proper alignment.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

6. Strengthen Your Calves

Calf strength is important for balance and mobility. "I think about pushing the heel forwards rather than just going up onto the toes," Rae shares when describing proper calf raise technique. For this exercise, grab your lighter weights and hold them at your sides. Stand tall with feet about shoulder width apart and engage your core. Push evenly through your entire foot as you rise up, focusing on squeezing your calves at the top. If balance is challenging, set the weights down and hold onto something stable until you're ready to progress.

7. Activate Your Glutes

Glute bridges are excellent for targeting your posterior chain. "If I have my feet too close to my body, I feel it more in my quads," Rae explains, suggesting you position your feet slightly further from your body for better glute activation. Lie on your back with knees bent and place a heavier dumbbell on your hip bones. Drive through your heels while pushing your knees outward to raise your hips as high as possible without arching your lower back. Squeeze your glutes at the top and pause before lowering back down.

8. Build Core Strength

"The forearm plank is a great core strengthening exercise," says Rae. Position your elbows slightly under your shoulders with hands apart and thumbs pointing upward. Press from your shoulders, pushing your shoulder blades away from your spine while pressing your elbows into the ground. Squeeze your glutes and pull your abs upward. Aim to hold for 30 seconds, but Rae reminds us that maintaining good form for a shorter time is better than letting your form break down during a longer hold.

9. Progress Your Push-Ups

Incline push-ups on a bench help build upper body strength by targeting your chest, shoulders, and triceps. "Think of a push-up as a moving plank," Rae advises. Place your hands on the edge of a bench slightly wider than your shoulders and get into your push-up position. Keep your body straight as you lower down until your chest touches the bench, then press back up. Rae suggests bracing your core and squeezing your glutes and quads throughout the movement to maintain proper form.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

10. Define Your Shoulders

For lateral side raises, Rae recommends using your lightest dumbbells. "I think about pushing my arms away to the side, like you're pushing someone away," she explains. Keep your back straight and engage your core before lifting your arms out to parallel. Pause at the top and slowly lower back down, but don't let your arms come all the way down to maintain tension on your side deltoids. Maintain a soft bend in your elbows and lead with your elbows for 12 quality repetitions.

11. Tone Your Triceps

"With tricep kickbacks, it's important to stay still with your body," Rae points out. Using your lightest weights, bring your elbows up so your arms are parallel to the ground. Engage your core, breathe out during the kickback, and focus on squeezing the muscle as you fully extend your arm back. Pause slightly in the extended position before returning to start. Aim for 12 quality reps that target the backs of your arms effectively.

12. Build Bicep Strength

Standing bicep curls with a staggered stance help prevent using momentum to lift the weight. "Your elbows need to stay still, so imagine them pinned to your side," says Rae. Pull your shoulder blades back and position your feet in a split stance. Keep your elbows stationary while curling the weights up with a full range of motion, though Rae notes you don't need to curl all the way to your shoulders. Squeeze your biceps at the top and fully extend your arms down without letting the muscles fully relax.

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13. Strengthen Your Back

"If you bend over too far during rows, you may find you round your back, especially if you have poor hamstring flexibility," Rae cautions. For bent over dumbbell rows, take a weight in each hand with palms facing each other. Stand with feet hip-distance apart, slightly bend your knees, and hinge at the hips while maintaining a long spine. Roll your shoulder blades back and pull the weights up by squeezing your shoulder blades together with elbows driving back. Pause at the top, then lower back down with control.

14. Make Progress At Your Own Pace

"To progress from this workout, repeat it a couple of times a week with rest days in between," Rae suggests. As you get stronger, you can add extra sets or split the routine into separate upper and lower body workouts on alternating days. Rae emphasizes the importance of rest days between strength sessions and encourages finding a consistent routine that works for your schedule. The key is establishing a habit that you can maintain long-term for the best results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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