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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@celebwell.com.

#1 Best Cardio Tip For People Over 40

Here is how to hit your goal heart rate.

Steve_Lutsk_dadbodsteve1

Do you want to maximize your cardiovascular fitness when you are over 40? There is one thing you should be doing, claims an expert. Steve Lutsk (@dadbodsteve) is a fitness trainer and influencer who has transformed his body over the years. He regularly shares simple but effective tips on how to maximize your workouts. In a new video, he reveals a game-changing tactic for getting into a great cardio workout. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, also weighs in.


He Subtracts His Age From 180

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Steve’s tip comes in the form of an equation. “Best tip I ever got for cardio was to take 180 and subtract my age,” he says. “I'm 41, so for me that's 139 and that's going to be my approximate heart rate to get to zone two cardio,” he says.

RELATED: 7 Foods That Make Hot Flashes Worse During Menopause

You Should Aim to Stay Within the Range

Runner using heart rate monitor training running, smartwatch checking performance or GPS. Man athlete looking at stopwatch. Healthy runner on running trail. Wearable technology for tracking activity.Shutterstock

“So if my heart rate stays between 129 and 139, that's gonna help me build up my aerobic base. That's an essential goal If you're an endurance athlete, a fighter, or just trying to build cardiovascular strength,” he says.

When You Can Cover More Distance at the Same Rate, You Are Improving

Runner with heart rate monitor sports smart watch. Man running looking at his pulse outside in nature on road with smartwatch.Shutterstock

“You'll know you're improving when you're able to cover more distance in the same amount of time at the same heart rate,” he says. He recommends starting off with a 20-minute session or two per week. “Try to build up to about 75 minutes per week,” he says.

Heart Rate Measures Calories You Are Burning, Which Leads to Weight Loss

Calories Nutrition Food Exercise ConceptShutterstock

In general, the higher your heart rate, the more calories you burn, explains Collingwood. “The more calories you burn, the more weight you lose. However, you don’t want to do super high-intensity exercise every day because it is quite difficult, can lead to injury, and lead to burnout,” she says. “Varying your workouts with some lower intensity zone 2 cardio is an excellent way to do less intense exercise while some days doing the higher intensity workouts.” Zone 2 cardio is also more the “fat-burning zone,” where your body is able to utilize fat for energy while you are exercising.

RELATED: The 9 Habits that Accelerate Aging

Here Is What It Means If Your Heart Rate Is Under

Young Caucasian men using Smart Watch measuring heart rate during walk. Runner fixing time at sports smart watch. Young athletic man using fitness tracker or smart watch before run training outdoors.Shutterstock

The best way to measure is with a heart rate monitor chest strap, or you can also use smartwatches like Garmin, Apple Watch, and Whoop, explains Collingwood. “If your heart rate is under, then you are not burning as much, and you are not getting all of the cardiovascular and pulmonary benefits of the exercise,’ she explains.

RELATED: I'm a Nutritionist, and These are the Best Banana Recipes For Weight Loss

Here Is What It Means If Your Heart Rate Is Over

tara_collingwood7Tara Collingwood

“If it is over, you are increasing your fitness level by pushing your VO2 Max and burning more calories, but you can’t sustain it for as long and can risk injury if you do too much too soon while untrained or not recovering in between tough workouts,” she says.

💪🔥Body Booster: If you aren’t sure what your heart rate should be while exercising, subtract your age from 180.

@dadbodsteve

Do cardio like this. Take 180 and subtract your age to find your approximate target heart rate for zone 2. Work up to point where you’re doing this for 75 minutes a week, divided over several sessions. You’ll improve your aerobic capacity which is key for endurance sports, and you’ll make your heart healthier which is essential for longevity. #fitness #cardio #exercise #dadbod

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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 maximize your cardiovascular fitness when you are over 40? There is one thing you should be doing, claims an expert. Steve Lutsk (@dadbodsteve) is a fitness trainer and influencer who has transformed his body over the years. He regularly shares simple but effective tips on how to maximize your workouts. In a new video, he reveals a game-changing tactic for getting into a great cardio workout. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, also weighs in.


He Subtracts His Age From 180

Gray pencil, calculator and opened account bookShutterstock

Steve’s tip comes in the form of an equation. “Best tip I ever got for cardio was to take 180 and subtract my age,” he says. “I'm 41, so for me that's 139 and that's going to be my approximate heart rate to get to zone two cardio,” he says.

RELATED: 7 Foods That Make Hot Flashes Worse During Menopause

You Should Aim to Stay Within the Range

Runner using heart rate monitor training running, smartwatch checking performance or GPS. Man athlete looking at stopwatch. Healthy runner on running trail. Wearable technology for tracking activity.Shutterstock

“So if my heart rate stays between 129 and 139, that's gonna help me build up my aerobic base. That's an essential goal If you're an endurance athlete, a fighter, or just trying to build cardiovascular strength,” he says.

When You Can Cover More Distance at the Same Rate, You Are Improving

Runner with heart rate monitor sports smart watch. Man running looking at his pulse outside in nature on road with smartwatch.Shutterstock

“You'll know you're improving when you're able to cover more distance in the same amount of time at the same heart rate,” he says. He recommends starting off with a 20-minute session or two per week. “Try to build up to about 75 minutes per week,” he says.

Heart Rate Measures Calories You Are Burning, Which Leads to Weight Loss

Calories Nutrition Food Exercise ConceptShutterstock

In general, the higher your heart rate, the more calories you burn, explains Collingwood. “The more calories you burn, the more weight you lose. However, you don’t want to do super high-intensity exercise every day because it is quite difficult, can lead to injury, and lead to burnout,” she says. “Varying your workouts with some lower intensity zone 2 cardio is an excellent way to do less intense exercise while some days doing the higher intensity workouts.” Zone 2 cardio is also more the “fat-burning zone,” where your body is able to utilize fat for energy while you are exercising.

RELATED: The 9 Habits that Accelerate Aging

Here Is What It Means If Your Heart Rate Is Under

Young Caucasian men using Smart Watch measuring heart rate during walk. Runner fixing time at sports smart watch. Young athletic man using fitness tracker or smart watch before run training outdoors.Shutterstock

The best way to measure is with a heart rate monitor chest strap, or you can also use smartwatches like Garmin, Apple Watch, and Whoop, explains Collingwood. “If your heart rate is under, then you are not burning as much, and you are not getting all of the cardiovascular and pulmonary benefits of the exercise,’ she explains.

RELATED: I'm a Nutritionist, and These are the Best Banana Recipes For Weight Loss

Here Is What It Means If Your Heart Rate Is Over

tara_collingwood7Tara Collingwood

“If it is over, you are increasing your fitness level by pushing your VO2 Max and burning more calories, but you can’t sustain it for as long and can risk injury if you do too much too soon while untrained or not recovering in between tough workouts,” she says.

💪🔥Body Booster: If you aren’t sure what your heart rate should be while exercising, subtract your age from 180.

@dadbodsteve

Do cardio like this. Take 180 and subtract your age to find your approximate target heart rate for zone 2. Work up to point where you’re doing this for 75 minutes a week, divided over several sessions. You’ll improve your aerobic capacity which is key for endurance sports, and you’ll make your heart healthier which is essential for longevity. #fitness #cardio #exercise #dadbod

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.

Autumn Calabrese is showing off her fit-after-40 figure – and flashing her abs in workout clothes. In a recent social media post the fitness expert shows off her amazing body in a sports bra and leggings and reveals a few tips on how to stay fit in your forties. “Forget about age, it’s all about strength and determination! Lifting heavy weights at 40+ is my secret to staying fit and feeling fierce. Join me on this amazing journey!” she wrote in the caption. How does the 43-year-old keep herself in such great shape? Here are her top tips on how to get and stay “fit over 40.”


1. Lift “Heavy Weights”

In her Instagram post, Autumn shares a “full body routine” you can do with a bench and some heavy weights.” Heavier weights, lower reps (10-12) is best for building muscle & keeping us strong ladies. We lose muscle mass & bone density as we age lifting heavy is one way to prevent that,” she explains, demonstrating the set. She recommends doing three sets and 10 to 12 reps of each exercise, which includes step-ups, squats, and bench presses, all with free weights. Why is lifting weights as you age so important? According to NIA’s Baltimore Longitudinal Study of Aging (BLSA), muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. “After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men,” says the NIH.

Related: 5 Ways to Look Better in Bed

2. Do Less Cardio

Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.Shutterstock

“Ladies I know staying fit over 40 isn’t as easy as it used to be for a lot of us. But it’s not impossible. It does require some tweaks to how we go about it. Here’s the hard truth, you’re gonna have to be more diligent, more consistent & more deliberate,” she says in another post. “It used to be that as long as I was working out regularly and eating pretty healthy I could stay lean, keep my muscle definition, have all the energy & mental clarity and feel good. At 43 that’s not the case anymore. I have to choose my workouts more carefully. I can’t do as much high intensity, high impact although I do need a little of it. I need more weight training, mobility training & I definitely need my rest days.”

3. Eat Lots of Plants

smiling, smile,happy,,Eating,Salad,,food, lunch,diet,forkShutterstock

As for diet, “I focus on my gut & hormone health,” she explains, adding that she incorporates lots of plants. “At least 30 different plants a week (veggies mostly, some fruit and whole grains),” she reveals. “I’m very diligent about keeping added sugar to a minimum, same with alcohol.”

4. Do Pilates

Pilates,Exercises,Reformer,Bed,workout,fitness,gym,exerciseShutterstock

She also started doing reformer and Cadillac Pilates combined with Chisel,” she says. “And I love throwing in compound movements like this one to work my whole body & being my heart rate up.” Why should you consider adding Pilates to your routine? The Mayo Clinic explains that there are lots of benefits to the workout, 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, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

Related: 13 Diet Tips That Help Firm Up Your Butt

5. Have a Blood Stabilizing Breakfast

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In another TikTok she offered some more tips for losing weight over 40. “Tip number one, you want a blood sugar stabilizing breakfast. So eating a high carb breakfast is not going to be ideal if you're trying to lose weight and you are over 40. So think protein, veggies, and healthy fat for breakfast,” she says.

6. Eat Three Meals a Day

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Another tip shared in the TikTok is to “stop the grazing throughout the day,” she says. “Having breakfast, lunch, and dinner and spacing 'em out three to four hours apart at least, is going to help again, stabilize your blood sugar and stop those insulin spikes.”

Related: I Lost 70 Pounds After Stop Doing These 7 Things

7. Prioritize Sleep

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Finally, “prioritize your sleep,” she stays. “We got to stop believing that no sleep and running on caffeine is what is going to be good for us. When we sleep is when we rest, we digest and we repair our bodies so that we have the energy that we need for the rest of the day.” The Sleep Foundation agrees that getting enough sleep offers a variety of health benefits. It can be a mood booster, promote heart health, help regulate blood sugar, improve mental function, restore your immune system, help relieve stress, and aid in weight loss.

💪🔥Body Booster: As you age, strength training becomes more important because you start to lose muscle strength in your early to mid forties. Weight lifting can help prevent this from happening.

Liz Hilliard
Copyright Liz Hilliard
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.

Getting older doesn't mean slowing down—but it does mean getting smarter about how we move our bodies. Fitness experts Liz Hilliard, creator of Hilliard Studio Method, and Ellen Thompson, a Certified Personal Trainer at Blink Fitness, have dedicated their careers to helping people maintain strength and mobility at every age. Their battle-tested recommendations could be exactly what you need to stay fit, energetic, and injury-free as you navigate your 50s and beyond.

Strength Training Is Non-Negotiable

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Copyright Liz Hilliard

"Strength training is my number 1 recommendation for anyone 50 or older. We begin to lose muscle mass around age 30, which can lead to a whole host of problems from increased body fat and weight gain to sarcopenia or osteoporosis," says Hilliard. "But by incorporating strength training like we do at my studio, we not only build muscle and strength as we age but also improve our bone density and maintain a healthy weight. No matter how old you are, who doesn't want a smokin' hot sculpted body, youthful mobility for everyday tasks, and joint strength that helps to keep us injury-free!"

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

The Perfect Push-Up for Any Fitness Level

Copyright Liz Hilliard

"My favorite strength training exercise that can be done anywhere, equipment-free is a push-up that can be achieved with legs straight or knees on the floor," explains Hilliard. "Never done a push-up? Begin by leaning against a wall at an angle with your hands slightly wider than your chest. Bend your elbows, taking your chest to elbow level to protect your shoulders while simultaneously strengthening them. Engage your core. A pushup is simply a moving plank that engages your core muscles and strengthens your upper body and back as well."

The Ultimate Full-Body Move

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Copyright Liz Hilliard

"HSM Pushup: From plank position, walk hands wider than shoulders, elbows gently turned out. Lift one leg in the air, bend the knee and crunch it in toward the chest, extend the leg back out straight," Hilliard describes. "While keeping the leg in the air, lower the body by bending the elbows until the chest is in line with the elbows and then straighten the arms to return to the start. One rep is a leg crunch and extension plus a pushup bend and press. Complete 8-10 each leg. To modify, put the floating toe down on the pushup or lower the supporting leg, knee to the mat."

"This is my all-time favorite push-up!" she adds. "You will literally work every muscle in your body in the most efficient, core-centric way to sculpt your body. If you could only choose one Hilliard Studio Method exercise, this is the one! The results will astound you!"

Keep Moving Your Body

Liz_Hilliard11Copyright Liz Hilliard

"The number one thing someone over 50 can do is 'move your body'," advises Ellen Thompson, Area Personal Training manager who oversees 19 high-volume gyms in New York. "Everyone has different interests, sports, pilates, strength training, walking, as long as you stay active and combine it with stretching, drinking water, get 7 hours of sleep, You will stay fit, healthy, have more energy and look younger. Staying fit doesn't have to be complicated, just find what works for you!"

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

Bodyweight Squats for Better Balance

Liz HilliardCopyright Liz Hilliard

"Bodyweight Squats or Chair Squats build leg strength, specifically in the quads, hamstrings, and glutes," says Thompson. "This strength helps support everyday movements like standing, sitting, and climbing stairs. The muscles activated with squats are stabilizing muscles, which help improve balance. This ultimately decreases the risks of falls."

Modified Push-Ups That Protect Your Joints

Liz_Hilliard3I Got My Best Body After 50 and Here’s How You Can, Too

Copyright Liz Hilliard

Thompson recommends: "Incline Push-Ups or Wall Push-Ups strengthen upper body and core while being joint-friendly. Traditional push-ups can be tough on the wrists, shoulders, and elbows, so doing an incline or wall push-ups reduces the load. They still work your chest, shoulders, and triceps! This helps support everyday movements like pushing, lifting, and carrying."

Bird-Dogs for a Stronger Core

Liz_Hilliard19I’m 70 but Look 40 Thanks to These 7 At-Home ExercisesCopyright Liz Hilliard

"Bird-Dogs are great for core stability, as they engage the transverse abdominis and obliques," Thompson explains. "These muscles provide stability for the spine and can help reduce back pain. Bird-dogs also challenge your balance, which improves your overall stability and coordination."

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

Step-Ups for Real-World Strength

Liz Hilliard

Copyright Liz Hilliard

"Step-Ups (using a low stair or bench) strengthen the quads, glutes, hamstrings, and calves," notes Thompson. "These muscles are essential for everyday movements like climbing stairs, getting up out of a chair, and walking uphill. This is also a low-impact exercise that supports joint health, without putting stress on them."

Deadlifts: The Ultimate Functional Exercise

Liz Hilliard

Copyright Liz Hilliard

Thompson concludes: "Deadlifts (use barbell, kettlebell or dumbbell) are a great functional exercise that engages multiple muscle groups, including the legs, glutes, back, core, and grip strength. Deadlifts mimic everyday activities like lifting groceries or picking things up." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Gary Walker from Live Anabolic is an expert in the field of fitness and weight loss, and has great advice for men over 50 who want to get rid of stubborn fat that won’t shift. Some of his advice is diet-related, and some are workout-related, but Walker has solid, practical advice to get men over 50 healthy and in the best shape of their lives. Here’s what he has to say about fat-blasting tricks and tips that actually work.


Cut Out Sugar

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Walker suggests removing sugar from your diet, calling it “totally worthless” nutrition-wise. “More than 50 percent of added sugar comes from sweetened beverages we consume – soda, energy/sports drinks, juices, and sweetened tea or coffees, to name a few,” Linda Folken, MS, RDN, CSOWM, CDN, tells Mather Hospital. “Just by switching out sweetened beverages for their non-calorie counterparts, you may be able to cut your added sugar intake by more than half.”

Carb Cycling

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Walker recommends carb cycling to boost metabolism, where you eat just 50 grams of carbs on days you don’t work out. This means you have to track everything you eat so you know what carbs are in your food. On a moderate carb day, he recommends half a gram of carbs for each pound of body weight. On a high-carb day, which should be a workout day, you get 2 grams of carbs for each pound of body weight. “What we’re doing is we’re tricking our body,” he says.

Improve Your Nutrition

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Walker makes the point that you can’t just wing it with your diet to lose that final stubborn 10 pounds. “The bottom line is, to lose that last 10 pounds, what got you to this point won’t get you to where you want to be,” he says. “You need to dot your I’s and cross your T’s. Pay close attention to extra calories you can cut. It could be something as simple as salad dressing or how much peanut butter you spread onto a sandwich. Try to be as precise as possible, knowing how many calories you’re consuming, and then cut where you can.”

Replace Some Carbs With Protein

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Walker makes the point that protein can help boost your metabolism, so try replacing some carbs with quality protein. “Not all of your carbs. But some of them. Protein is harder for your body to digest, plus it stimulates muscle protein synthesis, both of which will increase your resting metabolic rate and help you to burn more calories.”

Increase Your Exercise

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Making even small changes to your exercise routine can yield results, Walker says. “Even if you’re adding just one more exercise per workout… or one more day of working out per week… burning those extra calories will help you to hit your goal over time.”

High Intensity Cardio

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Walker recommends high-intensity cardio sessions. “HIIT and other high-intensity exercise programs help you burn a lot of calories in a short amount of time,” according to UC Davis Health. “Research has also shown that you keep burning calories for hours after your workout is finished. These workouts typically cause you to burn more fat and build muscle. Studies have also shown that high-intensity workouts may help lower blood pressure and heart rate.”

Resistance Training

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Walker suggests adding resistance training to your workout regimen. “Your body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose over time,” says the Mayo Clinic. “Strength training can help you preserve and enhance your muscle mass at any age.”

Walking Every Day

Mature Couple On Autumn Walk With LabradorShutterstock

Walker recommends walking every day to help blast fat. “Several studies have found that walking reduces arthritis-related pain and that walking five to six miles a week can even prevent arthritis from forming in the first place,” says Harvard Health. “Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.”

Improve your Sleep

Senior man smiling while asleep in the morning, pleased pensioner lying in bedShutterstock

Walker emphasizes how crucial sleep is for weight loss. “When you don’t get good sleep, your body holds onto fat,” he says. “It’s your body’s survival mechanism. So if you aren’t sleeping well, you can try things like creating a consistent sleep schedule, keeping your room cool, and turning off screens at least a couple hours before bed.”

RELATED: 7 Tips for Losing Weight After Age 50

Eat At a Calorie Deficit

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Walker recommends eating at a calorie deficit to encourage fat burning. “That means you eat less calories than you burn… and that’s when your body starts to burn fat, including belly fat,” he says. “There are a lot of ways to do this. Simple is best, in my opinion. Simply keep track of what you eat in a food journal and pay attention to the scale. Measure your progress. You want most of that weight loss to be from fat, not muscle. So you’ll want to consume a lot of protein - because protein helps you maintain muscle.”

Adjust the Deficit

Calorie,Counting,On,A,Paper,With,Calculator.,Diet,And,WeightShutterstock

Walker says to adjust your calories after a month. “As you lose more weight, your metabolism will begin to decrease, so you lose less fat per day,” he says. “This isn’t a bad thing. It’s just how the body works. This just means the caloric deficit you used to get past stage 1 to stage 2 likely won’t get you from stage 2 to stage 3. This is when you’ll want to not just record what you eat and what you weigh.”

Count Calories Once a Week

Nutritional label with focus on calories.Shutterstock

As you get closer to your fat-burning goals, Walker suggests tracking calories once a week and cleaning up your diet. “But you’ll also start measuring the ratios of protein, carb, and fat for your meals,” he says. “You’ll eat more high volume foods… which is less sweets and junk, and more foods that aren’t processed, are lower calorie, but keep you fuller for longer. At this point, you’ll want to cut out empty calories, which means cutting out alcohol and candy and things like that.”

Sprinting Exercises

Fitness woman runner running on seaside bridgeShutterstock

Walker recommends sprinting exercises to blast belly fat. “Sprinting is great for our hormones and increases our testosterone,” he says. “That means that your body is going to use fat for energy. The great thing about sprinting is that your body doesn’t stop burning calories and fat once you stop running.”

Mountain Climbers

Muscular Athletic Fit Man in T-shirt and Shorts Energetically Starts Doing Mountain Climber Exercises at Home in His Spacious and Bright Apartment with Modern Interior.Shutterstock

Walker also recommends doing mountain climbers to burn fat. “Mountain climbers are great cardio, but they also engage your core and really work your midsection,” he says. “Mountain climbers also trigger that afterburn effect, which is huge for how to lose belly fat. These are great get rid-of-belly fat exercises, so make sure to do this in your weekly workouts. Doing high-intensity interval training is fantastic for building muscle, burning fat, and improving your cardiovascular system.”

Bicycle Cross Crunches

A fit man lays on a yoga mat outside at an outdoor gym and performs bicycle crunches to strengthen his core. He is dressed in fitness attire for a workout.Shutterstock

Walker says this is his favorite ab and core workout. “This exercise really does work all the muscles in our core, which is helpful and one of the best get rid of belly fat exercises,” he says. “This exercise is also great because it doesn’t put a lot of stress on your neck or back. It is a great all around exercise that burns a lot of calories, and it is way better than planks because planks is a static exercise.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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.

Do you want to burn fat in the simplest and most efficient way possible? Dr. Anthony Balduzzi, NMD, founder of the Fit Mother Project, has a mission: To “help women over 40 achieve greater health and wellness, live longer, happier lives, and lead and inspire their families.” In one of his viral videos, he discusses the best fat-burning exercises. “They say you can't outexercise a bad diet! However, there are some exercises that burn fat better than others by boosting your metabolism,” he writes in the caption of the YouTube video. He also reveals “four action steps to create a simple plan to start losing body fat.”


There Are 3 Weighted Exercises, 3 Bodyweight Exercises, and 2 Types of Cardio Workouts

In the caption, he adds that his roundup of the best fat-burning exercises includes three exercises with weights, three bodyweight exercises, and two types of cardio workouts. “All of these exercises engage your lower body and core at the same time,” he says.

He starts out the video by explaining that “the best exercise to burn fat is a healthy diet.” Why? “You can't outexercise a bad diet. And if you're out there and you're looking to lose weight and improve your body composition, nutrition is the key,” he says.

He gives an example. “If you were to go to McDonald's and you got a medium fry and a small drink that's around 650 calories, and you could down that in two minutes,” he says. “To burn off 650 calories, you'd have to do an hour of hard running, like legit sprinting for an hour.”

1. Kettlebell or Dumbbell Swings

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The first key exercises to burn fat are kettlebell or dumbbell swings. “This is an exercise that you've probably seen before, but you may not be incorporating it to its full extent. What you're effectively doing is taking a kettlebell or a dumbbell with a wide stance and you're swinging the kettlebell through your legs, contracting your glutes, keeping your core very tight,” he says. She recommends doing 100 kettlebell swings by either getting “a very heavy kettlebell” and doing 10 sets of 10, resting for one to two minutes in between, or “you can get a light kettlebell and do higher rep work, like do five sets of 20.”

Why Kettlebell Swings Are Great

A bodybuilder in shape is swinging kettlebell while standing in a gym.Shutterstock

“The reason this exercise is so good for fat burning and boosting your metabolism is it pretty much involves your entire body, your core, your chest, your shoulders, all the big muscles of your legs,” he says. “If you were to do a 30-minute kettlebell workout, you'd burn around 600 calories.” More realistically, if you did a 10 to 15-minute workout, you would burn 200 to 250 calories. But more importantly, “it's about the metabolic boost that you get after the fact. And this is why kettlebell swings are so effective: they give you an amazing metabolic boost. 'cause you're not just doing cardio; you're activating your muscles and making metabolic changes,” he says.

2. Loaded Squats

One woman doing goblet squat exercise in a gym with a dumbbellShutterstock

Loaded squats are second on the list. “These could be barbell squats, traditional side holding dumbbell squats, or goblet squats where you hold a dumbbell or a kettlebell to your chest,” he says. “Specifically for fat loss, what I recommend with all these kinds of squats is you do higher rep squats. I'm talking about sets of about 15, maybe even up to 30 reps. So, just like the swings, I suggest that you try to get 100 reps in a workout. This could be a traditional 10 sets of 10 on a barbell squat, or you can get the dumbbell squats and do five sets of 20 or the goblet squats.” If you're doing full body training, “try to do 50 to 100 reps of the squats and then work your other major muscle groups. This will have a huge effect on your metabolism and eventually your muscle growth, which is key for fat loss.”

Why Loaded Squats Are Great

Female athlete doing squats holding a medicine ball standing on a rooftop. Woman doing workout using medicine ball with an agility ladder by her side on rooftop.Shutterstock

“Just like the kettlebell swings, the reason this is so effective for fat loss is you're evolving your core and the massive muscles in your legs,” Balduzzi maintains. “And when you're involving these nice muscles of your legs, you are burning a lot of calories.” You are also getting the metabolic boost after the workout, “and you're stimulating muscle growth,” he says. “When you have more muscle growth, your metabolism goes up at rest. So you're burning more calories every single day.”

3. Walking Lunges

Fitness man doing lunges leg exercise lunge exercising legs. Male fitness model doing alternating bodyweight Lunge workout training glutes, hamstrings and quadriceps.Shutterstock

Walking lunges are next on his list. “You're gonna hold dumbbells or kettlebells at your side, and you're basically gonna set a one-minute timer and just do walking lunges where you're stepping forward, really focusing on your core, a nice upright posture, loading your glutes and springing forward,” he explains. “If you do a traditional leg day style split, you can include these as a finisher, a really good way to top things off. You don't need to use a lot of weight, although you can also get pretty heavy with these and make it a very phenomenal strength training exercise if your goal is to build more muscle and more strength,” he adds, recommending doing them for a full minute, resting for one, and then doing another set. “If you wanna be an absolute beast, work up to around three to five sets of this. You're absolutely gonna feel the burn.”

Why Walking Lunges Are Great

Fitness woman doing lunges exercises.Shutterstock

“The key that makes this a great fat-burning exercise is if you're doing this for one minute, you're gonna find it's tremendous cardio. Your grip is being taxed, your core is being taxed, you're starting to huff and puff, and this is gonna give you a phenomenal metabolic boost. And yes, you're burning a lot of calories, but again, you're also getting this afterburn effect where your metabolism is accelerated 'cause you're actually doing strength training,” he says. “What I love is this combines endurance and the cardio aspect with strength training.”

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4. Burpees

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Next up, “weight exercises that require no equipment whatsoever but are still phenomenal for fat burning,” he says, starting with burpees. He explains that burpees are a combo of a squat, pushup, and jump “in this nice continuous flow.” He recommends doing lots of reps reps. “If you're very out of shape and you're just starting out, then maybe try to do 10 to 15 burpees in a row. As you get more fit, the burpees can grow with you. Try to do up to 30 reps in a row, and for a whole workout, I dare you to try to do a hundred burpees. This is phenomenal. For example, if you only had 10 minutes to work out, doing as many burpees as you can do in 10 minutes would be an absolute killer workout for fat loss. And, of course, you can do this with a little bit of rest. Do a set, catch your breath, do a set, catch your breath.” Also, “the more explosive you are in that jump up, activating those fast twitch fibers to the legs is gonna make it even more effective. And on the way down, make sure you catch yourself with nice braced legs, so you're not slamming on your knees,” he says. “Make it a very fluid motion, and don't cheat that pushup. Catch yourself, really come down, press back up.”

Why Burpees Are Great

Why are burpees so great? “You're getting your cardiovascular system pumping, you're activating all these muscles in your body and it's pretty much hitting all the major muscle groups. It's a phenomenal exercise,” he says.

5. Dynamic Plank Variations

Slim fitness young woman Athlete girl doing plank exercise outside. Concept training workout crossfit gymnastics cross fit.Shutterstock

The second body weight fat-burning exercises are dynamic plank variations. “You get on the ground either with your arms down like this on elbows or up on all fours. You're contracting and drawing in your core. And ideally, if you know what you're doing, squeeze your glutes in your legs to create whole-body tension. Phenomenal exercise for core strength. But there are things we can do to get the planks to be a little more active. And specifically, that I absolutely love are mountain climbers, where you're in that really brace plank position, and then you're moving your legs like pistons back and forward, and you're basically getting hip flex and core movement all in one while you're increasing your cardiovascular capacity,” he explains. “So imagine if you're in this good plank position, you hold that for about 30 seconds, and then you do about 30 seconds of mountain climbers trying to count as many reps as you can. And then you go back to something like shoulder taps where you're in that plank, and you're taking one arm up and tapping the shoulders, and you did a little bit of a plank circuit.”

Why Dynamic Plank Variations Are Great

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“So plank mountain climbers, shoulder taps, you are gonna be absolutely torched, and it's a phenomenal workout for your core and your upper body as you're bracing and your coordination, which makes it such a fun and engaging exercise,” he explains. “And with this, maybe you set a timer, maybe you set a one- or two-minute timer, and you go a little bit on the hold, then the mountain climbers, then the shoulder taps for about 10 reps. Absolutely killer. I mean, a standalone could be a phenomenal little high-intensity cardio workout with no weights.

So that's why I absolutely love this.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

6. Jumping Rope

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“The final body weight fat exercise that I absolutely love is jumping rope. Yes, classic skipping. A lot of us did it as kids, and then we forget how good it is,” he reveals. “What I recommend you try to do is get to the point where you're coordinated enough to get around a hundred skips in a row. When you get good at this, and you're very fluid, you're gonna find you get a nice burn in your shoulders and in your legs. And the cool thing about this is, again, you can incorporate it into any kind of exercise you do.” It makes a “phenomenal dynamic warmup before a lifting workout, whether you're doing upper body or lower body, you're getting some shoulder rotation, some knee work, and some core work,” he says.

“So do five to 10 minutes of skipping or as a finish to your workout, work on this. One key tip with skipping, in particular, is to try to breathe through your nose. Get really good at breathing through your nose, which actually increases oxygenation and nitric oxide production. It'll just help you feel so much better and improve your cardiovascular fitness while improving your metabolism.”

Why Jumping Rope Is Great

Portrait of fit young woman with jump rope in a park. Fitness female doing skipping workout outdoors on a sunny day.Shutterstock

“The reason it's so good is the same reason a lot of these other great exercises are good. It activates many of your muscle groups while giving you a cardiovascular effect. So, while you're jumping rope and you're bouncing, your calves are certainly activated. Your core is certainly activated, but so are your shoulders. You're doing a lot of this shoulder rotation, and you're creating more tension, and ideally, you're breathing through your nose,” he says.

Cardio Is Also Important for Fat Loss

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Next up, he discusses the best forms of cardio specifically for fat loss, explaining the importance of time efficiency. “It combines the best strength training exercises we've talked about and cardio into one. And I call that metabolic resistance training. The idea that we're doing swings into squats, into shoulder presses, into rows, and we're doing it in a circuit fashion,” he says. “What's good about that again is strength plus cardio. It's very time efficient, but there's also a benefit to doing straight-up cardio.”

7. Low-Intensity Steady State Cardio

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The first kind of cardio you need to know about is low-intensity steady-state cardio or LISS. “This is like jogging, riding a bike at a steady pace, going on a hike that's relatively flat. You're basically just outside elevating your heart rate and keeping it at a pretty constant pace. You're not going like balls to the wall crazy. You're just kind of doing it,” he says.

“Now the benefit of low-intensity steady state cardio is it's phenomenal for your heart, and it also re-releases some of these natural endorphins into kinesis that makes us feel amazing like the runner's high is because you're on this low-intensity steady state and the body gets into great flow, good for cardiovascular and it has fat burning benefits, especially if you're in a particular zone in your heart rate where you're not going so high that your body can't burn fat. You can burn a lot of fat straight up while you're doing that exercise. Yet the goal, again, is not necessarily just to burn calories during exercise. It's a metabolic investment.”

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

8. HIIT

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The other form is high-intensity interval training or HIIT. “This is when you're intentionally doing burst activity where you're going really hard and fast and then have a period of lower activity or complete rest, and then you're bursting again and rest,” he explains. He “highly” recommends incorporating HIIT into your workout “because although you do like a 10-minute workout, you might get a metabolic boost for an entire day. So think about the return on your investment.” If you do HIIT workouts a few times a week, “spaced out maybe only 90 minutes of total exercise,” you “get a massive metabolic boost after training.”

Tip 1: Nutrition Is Key

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He also shares a few crucial tips for fat loss. “Number one, nutrition is key. You can't outexercise a bad diet. So anything you do to improve your nutrition is gonna create that calorie deficit that ultimately leads to more fat loss,” he points out. One tip is to “standardize your first meal of the day,” he says. “Focus on that first period and get a healthy meal really early. Some great ideas are low carb, breakfast involving eggs or some meats or stuff like that.” Another is to intermittent fast, “and just basically skip that first meal entirely. This works really well for a lot of people because you're creating a calorie deficit in the morning and during the morning time. Your body also has high levels of natural fat-burning hormones. Things like cortisol and epinephrine actually have a catabolic effect on fat tissue. So allow those things to ride in the morning and have water, green tea, or coffee; one suggestion is to dial in your nutrition.”

Tip 2: Do MRT Workouts

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Number two, do MRT workouts “like the strength circuits that we've talked about here,” he says. This includes things like swings into squats, mountain climbers, and burpees. “Do that one to three times per week or a straight high-intensity interval training session,” he says, noting that he slots them into his schedule. “Schedule these one to three times a week, put them on your calendar like meetings. So you know you have discrete periods of high-intensity exercise that are gonna give you a really good metabolic boost. So no matter what happens on the other days, whether you get a chance to take a walk or do some other low-intensity steady state or do a strength training workout, at least you're getting this, and you have an elevated metabolism throughout the week. So, one to three times is plenty. In fact, we've had some program members who work out three times a week and have lost over a hundred pounds, really not doing anything crazy. So you can lose a lot of weight and burn a lot of fat if you have the structure and discipline.”

Tip 3: Add in the Weight Training

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

His third tip is adding in weight training exercises. “Add in the swings, add in the squats, add in the lunges, and try many different variations,” he says. “I think that simple goal I gave you of trying to do 100 of these in every session could serve you really well. Experiment with the heavy versions of these as well as the light versions on your next workout. Do some swings. Set a target of 50 to 100. Try a couple of heavy sets and a couple of higher reps. And you're gonna get better with these in time, and they're gonna give you a great metabolic boost, and they can tack onto whatever workout program you're following.”

RELATED: Top 15 Weight Loss Myths Fact-Checked by Doctor

Tip 4: Do As Much LISS As You Enjoy

His final tip is to do as much LISS as you enjoy. For example, if you don’t enjoy running, find something else. “If you enjoy a particular kind of low-intensity, steady-state cardio, make it play for you. Make it fun. Hop on the bike if you like to bike, go hiking if you love to hike, and try to do this a couple of times per week,” he says. “I think it's a good goal to get around 120 minutes of just steady-state low-intensity cardio per week. That's what it says from the American Heart Association is positively associated with great heart health outcomes.”

He personally does a 30-minute walk in the morning. “Do not underestimate the power of walking. There's phenomenal research that shows that this decreases dramatically. Your risk for obesity and heart disease is, again, good for psychological and mood factors. So try to get a walk in every single day,” he explains.

Or, you can park your car farther away and walk, take a walk on your lunch break, or walk while talking on the phone. “Walking actually is burning fat at rest. And if you get good at walking and breathing through your nose, you're gonna have some amazing benefits to your nervous system. You're not gonna be nearly as stressed and wired in that ultimate state of being more relaxed, having better circulation and more activity is conducive to fat loss and overall well-being.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

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Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

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"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

Tea time. Beautiful blonde woman holding ceramic cup of tea or coffee enjoy closeup. Looking at window and drink tea. Good morning with tea. Selective focus. Pretty young girl relaxing. Happy concept., green tean, coffee​Green TeaShutterstock

"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

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The Protein Priority

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"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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 trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

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Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

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Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

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She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Low-Fat Cottage Cheese

Cottage cheese or fresh milk curd as background close up. Homemade cottage cheese texture.Shutterstock

Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Expert-Recommended

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

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.​StarbucksShutterstock

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

Wooden box filled fresh vegetables​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstock

Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat