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

Top 5 Tips for Losing Weight the Healthy Way, According to a Weight Loss Expert

Losing weight the healthy way will help you keep it off.

Leah Groth
By Leah GrothJun 15, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
Happy fit woman looking at reflection in mirror and pulling fitness pants waist showing result of dieting and slimming, motivated after workout training at home.
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Leah Groth
By Leah GrothJun 15, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

If you starve yourself and exercise around the clock, you can lose weight super fast. However, aside from being unhealthy, rapid weight loss isn’t sustainable. The best way to lose weight is the healthiest way, making good dietary and exercise choices. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, offers five tips on how to lose weight in the healthiest way possible.

1. Eat Regular Meals

Pizza time. Young beautiful couple in kitchen. Family of two preparing food. Couple making delicious pizza. Man grating cheese. Nice loft interior with light bulbsShutterstock

First, forget trendy diets and eat regular meals. “Don’t skip meals, even breakfast,” says Collingwood. “Eventually your body will tell you it needs the calories you skipped and cravings and inability to control portions can happen easily.”

Related: You Don’t Need the Gym to Get Flat Abs, Just Avoid These Foods

2. Lift Weights

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

When it comes to the best exercises for weight loss, weight training should be a high priority. “When we lose weight we lose a proportion of muscle along with the fat,” says Collingwood. “Muscle burns calories on our body and is a major determinant of our metabolism. If you can do some resistance training (body weight, dumbbells, machines, bands, etc) at least twice a week that will help you maintain and maybe even build muscle to help you lose weight and keep it off in the future.”

3. Portion Control

Donating on Thanksgiving day, food bank. Charity holiday dinner. Baked turkey with vegetablesShutterstock

Portion control is also important. “A lot of times it’s not the ‘what’ you are eating but it is the ‘how much’ you are eating,” says Collingwood. “Even ‘healthy’ foods can be high in calories or add up in calories and cause you to go over your calorie budget.”

4. Be Accountable

young man using his cell phone while his chihuahua dog rests on his lapShutterstock

Accountability is key, says Collingwood. “Whether it is weighing yourself each day, keeping track of your intake on an app, or checking in with a friend or professional, staying on top of your progress (or lack of) can help you see what is working and what might need to be adjusted along the way,” she says.

Related: 3 Proven Workouts for Enhanced Bust Firmness

5. Sleep

Young woman waking up in the morning in the bed in the bedroomShutterstock

Getting enough sleep is also important for weight loss. “We eat more when we are sleep deprived because of cravings and our body’s lack of regulation for the hunger and fullness hormones that are released,” says Collingwood. “Make sure you are not just getting the quantity but the quality of sleep you need.”

💪🔥Body Booster: While it may be tempting to lose weight fast by seriously restricting food and exercising a lot, you are more likely to keep the way off if you approach weight loss in a healthier and more sustainable manner.

sustainable weight loss

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Nutrition & Diet

Top 5 Tips for Losing Weight the Healthy Way, According to a Weight Loss Expert

Happy fit woman looking at reflection in mirror and pulling fitness pants waist showing result of dieting and slimming, motivated after workout training at home.
Shutterstock
Leah Groth
By Leah GrothJun 15, 2024
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:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

If you starve yourself and exercise around the clock, you can lose weight super fast. However, aside from being unhealthy, rapid weight loss isn’t sustainable. The best way to lose weight is the healthiest way, making good dietary and exercise choices. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, offers five tips on how to lose weight in the healthiest way possible.

1. Eat Regular Meals

Pizza time. Young beautiful couple in kitchen. Family of two preparing food. Couple making delicious pizza. Man grating cheese. Nice loft interior with light bulbsShutterstock

First, forget trendy diets and eat regular meals. “Don’t skip meals, even breakfast,” says Collingwood. “Eventually your body will tell you it needs the calories you skipped and cravings and inability to control portions can happen easily.”

Related: You Don’t Need the Gym to Get Flat Abs, Just Avoid These Foods

2. Lift Weights

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

When it comes to the best exercises for weight loss, weight training should be a high priority. “When we lose weight we lose a proportion of muscle along with the fat,” says Collingwood. “Muscle burns calories on our body and is a major determinant of our metabolism. If you can do some resistance training (body weight, dumbbells, machines, bands, etc) at least twice a week that will help you maintain and maybe even build muscle to help you lose weight and keep it off in the future.”

3. Portion Control

Donating on Thanksgiving day, food bank. Charity holiday dinner. Baked turkey with vegetablesShutterstock

Portion control is also important. “A lot of times it’s not the ‘what’ you are eating but it is the ‘how much’ you are eating,” says Collingwood. “Even ‘healthy’ foods can be high in calories or add up in calories and cause you to go over your calorie budget.”

4. Be Accountable

young man using his cell phone while his chihuahua dog rests on his lapShutterstock

Accountability is key, says Collingwood. “Whether it is weighing yourself each day, keeping track of your intake on an app, or checking in with a friend or professional, staying on top of your progress (or lack of) can help you see what is working and what might need to be adjusted along the way,” she says.

Related: 3 Proven Workouts for Enhanced Bust Firmness

5. Sleep

Young woman waking up in the morning in the bed in the bedroomShutterstock

Getting enough sleep is also important for weight loss. “We eat more when we are sleep deprived because of cravings and our body’s lack of regulation for the hunger and fullness hormones that are released,” says Collingwood. “Make sure you are not just getting the quantity but the quality of sleep you need.”

💪🔥Body Booster: While it may be tempting to lose weight fast by seriously restricting food and exercising a lot, you are more likely to keep the way off if you approach weight loss in a healthier and more sustainable manner.

Nutrition & Diet

5 Surprising Things About Losing Weight

Dr. Emily MD activemindedphysician
Copyright activemindedphysician/Instagram
Leah Groth
By Leah GrothJan 29, 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.

Are you struggling to lose weight? Dr. Emily, MD, is a Board-certified Family Physician and social media influencer who shares advice with her followers about how to lose weight healthfully and sustainably. In a new post, she reveals the most surprising things she tells her clients about weight loss. “I’m a primary care doctor and these are 5 things I tell my patients trying to lose weight that might surprise you,” she writes. “I promise the list doesn’t include ‘eat less, move more.’”

Make Sure You Are Losing Weight for the Right Reason

First, she recommends understanding why you are losing weight. “Make sure you’re losing weight for your HEALTH,” she writes. Your ‘why’ matters- for both starting and maintaining a weight loss journey. I don’t cater to the voices telling people to lose weight to look a certain way.”

Lift Weights

Next, you need to be lifting weights. “Strength train at least 2-3 times a week,” she writes. “People drastically underestimate the importance of resistance training. The more lean muscle mass you have, the higher your metabolism, meaning the more calories you burn just by living.”

Science Supports This

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Manage Your Stress

It’s also essential to manage your stress. “High stress levels increase our cortisol, which leads to us holding on to fat, especially around our midsection. Go to therapy, have joyful hobbies, meditate, practice yoga, have meaningful social connections (I’ve had patients only start to see significant progress in their weight loss when they quit a job they hate),” she writes.

How Meditation Works

Other benefits of getting your zen on? “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  • Increasing imagination and creativity
  • Increasing patience and tolerance
  • Lowering resting heart rate
  • Lowering resting blood pressure
  • Improving sleep quality.

Eliminate Alcohol

Next, stop drinking your calories. “Eliminate alcohol,” she says. “Aside from being a literal carcinogen, alcohol is just empty calories that can increase our risk for unhealthy fat gain around our midsection. It also disrupts our sleep, which is really important for that stress management.”

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

Focus Adding to Your Diet, Not Taking Away

The last piece of advice? “Focus on adding MORE in your diet, not less,” she says. “Very restrictive diets are recipes for disaster (no pun intended) when it comes to sustainable weight loss. Instead of calorie counting or eliminating entire food groups, focus on MORE protein, MORE fiber and MORE fruits/veggies.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

10 Weight Loss Rules That Work

Courtney Rushing rushingtothekitchen
Copyright rushingtothekitchen/Instagram
Leah Groth
By Leah GrothFeb 22, 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 on a weight loss journey but not getting the desired results? One expert has some tips that are helping her lose weight now. Courtney Rushing is a nutritionist with a master's degree in clinical nutrition. In a new post, she reveals what she is currently doing to accelerate her weight loss. “I’m halfway through my mindful deficit and here are some non-negotiable habits (shocker- these are the same habits I have at maintenance),” she writes in the post. “Here are some key things that have helped me see results.”

Fat Loss Is About Creating a Sustainable Calorie Deficit

“Fat loss is NOT about starving yourself, doing endless cardio, or cutting out your favorite foods,” she writes. “Fat loss IS about creating a sustainable calorie deficit while prioritizing muscle retention, recovery, and overall well-being.”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prep for Success

Courtney recommends setting yourself up for success with healthy habits. “Grocery shopping & meal prep to stay prepared,” she says. This includes “making healthy sweet treats instead of ignoring cravings” and grocery shopping at the beginning of each week “with a plan so I’m always prepared,” she says.

Balanced Macros

She also recommends keeping macros balanced. “Prioritizing protein & fiber for balanced meals,” she says. “Ensured all meals are balanced with protein, carbs, fat, fiber.”

Hydration

Hydration is also key. “Ensured adequate water intake daily along with electrolyte support,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Strength Training

She also lifts weights. “Strength training 5x a week to preserve muscle,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walking

Get your steps in. “Adding in more daily movement (NEAT matters!) ” she says. One way she does this is by adding in more walks. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Rest and Recovery

“Prioritizing rest, recovery, and stress management should also be a priority. “Breathwork, prayer, and practicing gratitude” are three habits she recommends.

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

Sleep

Make sure to get enough sleep. “7 to 9 hours of sleep per night,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Stay Consistente

Make sure to stick to your healthy habits. “Staying consistent (not perfect!) over time,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Make Them Your Lifestyle

Focus on making these habits your lifestyle. “Fat loss doesn’t have to feel miserable and it’s MUCH easier when you have spent time at maintenance turning these habits into your lifestyle already,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Top 5 Habits to Jump-Start Weight Loss

Alice Young alicelyoung
Copyright alicelyoung/Instagram
Leah Groth
By Leah GrothFeb 25, 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 trying to get started on a weight loss plan? One expert has some suggestions on how to start. Alice Young, MSc, a Coach and Psychologist “who’s helped 100s of women rewire their minds so they can lose weight for life,” she writes in her Instagram bio. “Here are 5 things I would do if I was trying to lose weight & get healthy for the first time,” she writes. “Plus learn to actually keep it for the rest of my life. (And these might surprise you🤫) I’ve done my fair share of fat loss phases over the years, and through the most successful ones I have always implemented these 5 things.”

Delete My Fitness Pal

“Calorie counting is outdated, inaccurate, and let’s face it, a huge time and energy drain,” she writes. “Instead I’d follow the Food Freedom Framework we use within ALY to coach our women on unrestrictive weight loss (comment CALORIES and I’ll pop over a guide on how the structure works).”

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

Weigh Yourself Daily

She also recommends weighing yourself daily. “Not only is this a much more accurate way to measure your scale weight as you’re taking a weekly average and not just seeing random numbers across the month,” she writes. “BUT exposure can actually help you to fix your dodgy relationship with the scales.”

Eat Whatever You Want

Alice maintains that she allows herself to eat whatever she wants. “I’d take a ‘no foods of limits’ approach,” she says. “Rather than saying ‘I’m not allowed that’ or ‘I shouldn’t have that’ which makes you feel deprived. I’d switch the narrative to, ‘I can eat ANYTHING I want, I’m just choosing not to right now as I’m putting my health first today.” This makes you feel empowered and in control.”

Don’t Do Exercises You Hate

Another one of the things she will do? “Ditch the exercise I hate that I’m only doing to try and lose weight,” she writes. “There is no one best exercise for weight loss, so there’s no point forcing yourself to do HIIT or the cross trainer if you hate it. Choose a form of exercise that you enjoy is this is what you’ll actually keep up.”

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

Start Working with a Coach

“Start working with a coach ASAP,” she recommends. “When I decide I want something/want to achieve a goal… I want it like yesterday. I’m as impatient as they come, so whenever someone is getting frustrated that their results are ‘slow’... trust me, I get it. If you’re as impatient as me when it comes to achieving your goals, a coach is a non-negotiable… they will get you to where you want to be 100x quicker.”

You Don’t Have to Take Extreme Measures

Her bottom line? You don’t have to go to extremes to lose weight. “No crazy shake diets, ice baths, 2 hour cardio sessions at 5am every morning,” she writes. “Just doing what works for YOU.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Ways to Lose Weight Quickly and Permanently

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Leah Groth
By Leah GrothJun 23, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Jared McDonald (@themetabolismreboot) is a health expert and influencer who specializes in helping women over 45 lose 20 to 35 pounds in just 6 weeks, via his unique method. In a viral video he reveals his top 4 recommendations for losing weight permanently and quickly. The Body Network asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his tactics.

You Can Lose Weight Fast and Keep It Off, He Says

@themetabolismreboot

4 things to lose weight quickly and permanently #menopause #metabolism #metabolismbooster #weightloss

He starts off by claiming that “the idea that you can't lose weight fast and keep it off permanently is completely false. Most of the clients we work with on average lose 20 to 45 pounds in six weeks, and we teach them how to eat treats and snacks and travel and go out to eat and not count calories and all that kind of stuff,” he says, adding that “they can actually keep their weight off. They just eat real food. So it's very sustainable.”

It Starts with Stress

Hands of a woman playing with nails in stressShutterstock

“Now you have to realize that stress is the problem,” says McDonald. “Stress causes your body to store fat, right in your midsection.” He said that the “common approach to weight loss” of eating less and exercising more, “actually then stresses the body out more because your brain doesn't know how to differentiate between eating less and a famine and exercising, running from a tiger. And so we think we're doing something good, but it ends up stressing the body out. So we have to do things a little bit differently.”

Related: I Lost 19 Pounds in 15 Days with the Help of Salt

1. Stop Focusing on Weight Loss

Close up overweight woman measuring her hip with tape measure.Shutterstock

“First thing to do is stop focusing on weight loss,” says McDonald. Instead, “you have to actually focus on getting healthy,” because “the things that you do to lose weight typically stress the body out more. But the things you do to get healthy will actually promote health and will allow you to lose the weight.” Collingwood “loves” this idea. “Focus on positive ‘I want to get healthier’ instead of just focusing on the number on the scale. It will reduce stress and pressure and have a positive vibe. Focus on behaviors and the scale will eventually follow,” she says.

2. Eat Real Food

Bowl Buddha. Buckwheat, pumpkin, chicken fillet, avocado, carrots. On a black background. Top view. Free space for your text.Shutterstock

Number two, “eat real food,” says McDonald, explaining that “fake food shakes and prepackaged meals” aren’t the solution. “Most of the time they actually cause more stress, they bring more toxins in,” he continues. “They actually make it worse. And so when we talk about stress, we have to talk about toxins and inflammation and blood sugars and cortisol and fake foods don't actually solve that. Also, they're not sustainable. You can't eat them forever and you can't feed your kids those things. So your first focus needs to be on nutrition through real food.” Collingwood agrees that “food first” is always good advice. “Eat as clean as possible but also be realistic about lifestyle and how much time you have for food prep. Don’t beat yourself up if you need to rely on some convenience foods that are still nutritious and healthy,” she says.

3. Stop Exercising for Weight Loss

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

His third suggestion is “you need to stop exercising for weight loss.” He explains that exercise is not bad, but if you are overweight or are over 40 and are hormonally changing, and try to exercise to lose weight, “it's only going to cause more stress on the body.” While “you might feel better, you might like it, you might get stronger, you might have a mental release and that's all good things, but that belly fat is going to stick around. Your number one focus shouldn't be on exercise to lose weight, it should be on nutrition and getting healthy. That's the key.” Keep exercising, but don’t have the focus be on weight loss, agrees Collingwood. “I do believe in moving your body and that we are more sedentary now as a population than we have ever been. Moving and exercise is key, but take the pressure off from weight loss to just moving to feel better and improve mood, loosen stiff joints, build muscle, etc.”

Related: How to Lose Weight Fast for a Special Occasion, According to an Expert

4. Drink Water

Woman drinking water in summer sunlightShutterstock

“Number four is that you do need to drink water,” says McDonald, explaining that “one of the first steps in metabolizing fat cells is called hydrolysis. So you need water to actually burn fat. And most of us are chronically dehydrated.” He adds that drinking water alone might not be enough. “You have to actually replenish with electrolytes and minerals as well. So make sure you're getting a good balance of electrolytes with your water.” Collingwood agrees. “Water helps with digestion, temporary fullness, and really all body processes!”

💪🔥Body Booster: Stress isn’t just bad for your mental health, it can result in weight gain. A healthy diet and workout routine can help keep your hormones balanced and stress levels low.

Nutrition & Diet

Coach Reveals Top Tips to Lose Weight Over 50

Michaela Bentley Fitness
Trainer, 58, Lost 15 Pounds and Blasted Belly Fat with These 4 Habits
Copyright michaelabentley_fitness/Instagram
Leah Groth
By Leah GrothFeb 25, 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 over 50 and struggling to lose weight? You might need to face some “hard truths” and make some changes to your routine, according to an expert. Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age! She maintains that she has a better grasp of diet and exercise than she did in her forties. In a recent post, she reveals the truth about losing weight after menopause. “At 59 here are my top tips to losing weight after 50,” she says, admitting they are “probably not what you think.”

There Are No Quick Fixes

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

It’s Going to Be Hard

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

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Will Have to Make Lifestyle Changes

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

Consistency Over Perfection

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

She Also Started Strength Training

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

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

She Also Started Moving “A Lot More”

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

Food Journaling and Tracking

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

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

Seeing a Doctor

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

Fitness & Workouts

Hate HIIT? Expert Endorses 10-Min Cardio

Dr. Shannon Ritchey dr.shannon.dpt
5 Strength Training Mistakes That Sabotage Your Weight Loss
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothFeb 25, 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.

Do you dread cardio workouts, especially high-intensity interval training? One expert claims to have discovered a new workout method as effective as HIIT. Podcaster Liz Moody recently interviewed Dr. Shannon Ritchey, PT, DPT on her podcast, who turned her onto a game-changing workout. “Excuse me. Why did no one tell me that studies show I can get a more effective cardio workout in just 10 minutes?” she writes, revealing the clutch cardio workout that has been a game-changer in her routine. Here is what you need to know about REHIT.

She Was Never a Cardio Person

Moody maintains that she isn’t a cardio person. “I’ve always hated cardio, until I had @dr.shannon.dpt on the @lizmoody podcast — and she told me I could get all of the same results in under 10 minutes. Here’s the deal,” she writes.

There Is Science Backing REHIT Workouts

“Researchers have discovered something called REHIT workouts, which studies found actually resulted in 2x the level of improvement in cardiorespiratory fitness relative to moderate intensity continuous training (going for a run, basically) group,” she says.

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

What Is REHIT?

She goes on to explain what it is. “A 3 min light warm up, like walking, then 30 seconds of all out exertion (like a full on sprint) followed by 3 minutes of recovery, another 30 second period of all out exertion, and then another recovery period, totaling in 10 minutes. That’s it!” she says.

How Does It Work

Then, she explains the mechanism of action. “REHIT (Reduced Exertion High-Intensity Training) increases the body’s demand for ATP, the main energy currency. Since most ATP is produced by mitochondria, this intense activity signals your body to adapt by producing more mitochondria for future energy needs. REHIT triggers key enzymes and pathways involved in mitochondrial biogenesis, such as PGC-1α, optimizing mitochondrial function.”

You Get the Same Results in Short, Intense Bursts

“The short, intense bursts of REHIT are enough to fully activate these pathways, meaning you don’t need longer sessions to see increased efficiency,” she continues. “Shorter, high-intensity efforts can achieve the same results.”

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

She Does 2 of These Sessions Per Week

“Now, I’m doing 2 REHIT sessions a week (benefits didn’t increase at 3 or 4 sessions, according to research), mixed with the weight training routine that Dr. Shannon shared on the podcast episode,” she says. “It’s such a good one and will help you get your healthiest body this year, without spending a second longer than you need to!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Things to Lose Belly Fat Faster

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I'm a Coach and These 10 Fruits Will Help You Burn Body Fat
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Leah Groth
By Leah GrothFeb 25, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to blast belly fat? It might be time to infuse some new habits into your routine. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle, eating foods they love. In a new post, he reveals the habits that helped him blast belly fat more quickly. “These 10 things were crucial and really helped my progress with losing belly fat,” he writes in the post.

Cutting Out Alcohol

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Putting down the bottle and cutting out alcohol was instrumental in Dillon’s fat loss – and not just because of the calories in booze. “This was a game-changer. Reducing alcohol intake helped my body recover and shed fat faster,” he writes.

Stick to a Plan

His next healthy habit was sticking to a plan. “I stayed committed, even when it got tough. Pushing through the hardest part—those first two weeks—made all the difference,” he writes.

Prioritizing Sleep

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Prioritizing sleep was also key. “Getting 7-8 hours a night helped my body recover and kept my metabolism running smoothly,” he says. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walking

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“Walking instead of doing intense cardio” was also surprisingly helpful. “I kept it simple by walking regularly. It was easy on my body and helped burn fat consistently,” he says. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Patience and Consistency

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Habit five is “staying patient and consistent,” he says. “Results take time, and consistency was key. I stayed focused even when progress seemed slow.”

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

Following the 80/20 Rule

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Dillon makes sure to eat healthy most of the time, focusing on an 80/20 approach. “I didn’t deprive myself. I made sure 80% of my meals were healthy, and allowed myself flexibility in the remaining 20%,” he says.

Decreasing Inflammation

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He also prioritized decreasing inflammation, especially regarding nutrition. “I focused on eating anti-inflammatory foods that helped reduce bloating and belly fat,” he writes.

He Found a Plan

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There should be no winging it, Dillon says. “I found a plan that worked – Instead of feeling lost, having a structured plan to follow kept me on track,” he writes.

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

Hydration

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He also prioritized hydration by drinking more water. “Staying hydrated helped with digestion and energy, which fueled my workouts,” he says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Food Tracking

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

His last belly fat-blasting habit? “Tracking my food,” he writes. “Keeping track of what I ate made me more mindful and helped me stay on top of my goals.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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