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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.

#1 Habit That Ruined My Hormonal Health, According to Nutritionist

Uncover doctors' past mistakes for your health gain.

Dr_Hazel_Wallace_thefoodmedic1

Dr Hazel Wallace BSc MSc MBBCh (@thefoodmedic) is a doctor, nutritionist, and social media influencer who has amassed over 682,000 Instagram followers. She regularly shares the tips and tricks that have helped her take control of her health.


In one viral video, she discusses hormonal health and confessed that she made several mistakes in the past. “Let’s talk about the morning routine I did for years that, looking back, was pretty terrible for my hormone health,” she says in the Instagram video.

She Sacrificed Sleep

First, she neglected rest. “Without fail, I'd wake up early to work out before my ward rounds, even if it meant sacrificing sleep,” she says. Why is sleep important? 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.

She Failed to Nourish Her Body

Brewing coffeeShutterstock

She also failed to nourish her body. “And more often than not, quite a lot of it, I would feel myself only on black coffee because back then fasted training was all the rave,” she continues.

Related: 3 Tips That Helped Me Lose Body Fat

She Stressed Her Body with High Intensity Workouts

Two woman lifting kettle bell in cross fit gymShutterstock

“And if my body wasn't stressed enough as it was, the workout was always high intensity, a bootcamp or CrossFit session, I'd gotten into the cycle of believing that the workout didn't really count unless it left me on the floor afterwards, or I burned X amount of calories while I know better,” she maintains.

These Habits Damaged Her Health

Dr_Hazel_Wallace_thefoodmedic2thefoodmedic/Instagram

“Now, the reality is a lot of these habits are so normalized in the name of wellness and help. Ironically, for me, that led to the opposite. Irregular periods, constant fatigue, irritability, and often falling ill,” she reveals.

She Now Prioritizes Sleep, Eats Nourishing Food, and Engages in Restorative Exercise

Young female sleeping peacefully in her bedroom at night. Relaxing at nighttime. Copy spaceShutterstock

“True health to me now is prioritizing sleep, nourishing food, healthy hormones, and training that I enjoy and that serves my body rather than pushing it to its limits,” she says, “So before picking up a healthy habit you saw online somewhere, ask yourself this, what is true health to me? And does this actually align to that?”

Find “What Your Body Feels Best With”

Dr_Hazel_Wallace_thefoodmedic4thefoodmedic/Instagram

In the caption, she rehashed the “habits that I now know deteriorated my hormonal health.”

  • Consistently sacrificing sleep for more time training
  • Training fasted and often not having my first meal until lunchtime.
  • Doing the above and then choosing a high-intensity workout

“I’m not saying these alone are inherently bad for you - it’s about finding what your body feels best with. I still do high intensity exercise but not every day and never fasted. I sometimes get up early to train but I also sometimes lay in when I need to,” she says.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Find “What Your Body Feels Best With”

tara_collingwood6dietdivatara/Instagram

“This is extremely common for many people,” says The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Putting so much pressure on themselves to be ‘perfect’ with their exercise and diet routines that they actually become unbalanced, injured, sick, and unhappy.”

She notes that recovery is just as important as pushing ourselves. “Sleep, stretching, foam rolling, meditation, nutritious foods, massage….all great ways to incorporate recovery that our bodies need, especially as we age!” she says.

💪🔥Body Booster: Instead of seriously restricting yourself, rigorously working out, and sacrificing sleep, try nurturing your body with restorative exercise, healthy food, and rest.

More For You

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.

Dr Hazel Wallace BSc MSc MBBCh (@thefoodmedic) is a doctor, nutritionist, and social media influencer who has amassed over 682,000 Instagram followers. She regularly shares the tips and tricks that have helped her take control of her health.


In one viral video, she discusses hormonal health and confessed that she made several mistakes in the past. “Let’s talk about the morning routine I did for years that, looking back, was pretty terrible for my hormone health,” she says in the Instagram video.

She Sacrificed Sleep

First, she neglected rest. “Without fail, I'd wake up early to work out before my ward rounds, even if it meant sacrificing sleep,” she says. Why is sleep important? 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.

She Failed to Nourish Her Body

Brewing coffeeShutterstock

She also failed to nourish her body. “And more often than not, quite a lot of it, I would feel myself only on black coffee because back then fasted training was all the rave,” she continues.

Related: 3 Tips That Helped Me Lose Body Fat

She Stressed Her Body with High Intensity Workouts

Two woman lifting kettle bell in cross fit gymShutterstock

“And if my body wasn't stressed enough as it was, the workout was always high intensity, a bootcamp or CrossFit session, I'd gotten into the cycle of believing that the workout didn't really count unless it left me on the floor afterwards, or I burned X amount of calories while I know better,” she maintains.

These Habits Damaged Her Health

Dr_Hazel_Wallace_thefoodmedic2thefoodmedic/Instagram

“Now, the reality is a lot of these habits are so normalized in the name of wellness and help. Ironically, for me, that led to the opposite. Irregular periods, constant fatigue, irritability, and often falling ill,” she reveals.

She Now Prioritizes Sleep, Eats Nourishing Food, and Engages in Restorative Exercise

Young female sleeping peacefully in her bedroom at night. Relaxing at nighttime. Copy spaceShutterstock

“True health to me now is prioritizing sleep, nourishing food, healthy hormones, and training that I enjoy and that serves my body rather than pushing it to its limits,” she says, “So before picking up a healthy habit you saw online somewhere, ask yourself this, what is true health to me? And does this actually align to that?”

Find “What Your Body Feels Best With”

Dr_Hazel_Wallace_thefoodmedic4thefoodmedic/Instagram

In the caption, she rehashed the “habits that I now know deteriorated my hormonal health.”

  • Consistently sacrificing sleep for more time training
  • Training fasted and often not having my first meal until lunchtime.
  • Doing the above and then choosing a high-intensity workout

“I’m not saying these alone are inherently bad for you - it’s about finding what your body feels best with. I still do high intensity exercise but not every day and never fasted. I sometimes get up early to train but I also sometimes lay in when I need to,” she says.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Find “What Your Body Feels Best With”

tara_collingwood6dietdivatara/Instagram

“This is extremely common for many people,” says The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Putting so much pressure on themselves to be ‘perfect’ with their exercise and diet routines that they actually become unbalanced, injured, sick, and unhappy.”

She notes that recovery is just as important as pushing ourselves. “Sleep, stretching, foam rolling, meditation, nutritious foods, massage….all great ways to incorporate recovery that our bodies need, especially as we age!” she says.

💪🔥Body Booster: Instead of seriously restricting yourself, rigorously working out, and sacrificing sleep, try nurturing your body with restorative exercise, healthy food, and rest.

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 fighting an unexplained weight gain after 40? You're not alone. According to renowned women's health expertDr. Mindy Pelz, speaking with Marie Forleo (#1 New York Timesbestselling author of Everything is Figureoutable), many women are making critical hormone mistakes that sabotage their metabolism. "Women as a whole, we are massively dysregulated right now. Our metabolic system is dysregulated. Our nervous system is dysregulated. Our hormones are dysregulated," explains Dr. Pelz.


"When my patients say, 'I went to sleep, and I woke up, and I felt like I was 20 pounds heavier,' I believe them. Because it can be a fairly rapid change if they're not doing something about it," says Dr. Monica Christmas, menopause program director at the University of Chicago Medicine.

Here are the biggest hormone mistakes women over 40 are making and how to fix them.

Mistake 1: Still Counting Calories After 40

"We're done with calories. It tells us nothing about our health. It doesn't give us any vision of good hormonal health. It is an old, outdated theory that needs to go away," Dr. Pelz says in the video. Instead of counting calories, she emphasizes blood sugar management: "Blood sugar absolutely tells you how quickly you're going to age, if you're going to store fat, if you're going to balance hormones."

Mistake 2: Not Adapting Your Diet to Age-Related Changes

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

"When people come to me and say, 'I've always eaten this way, and I've never gained weight,' I say to them that it doesn't matter what you always did. That doesn't fly anymore," says Dr. Christmas. She emphasizes that after 40, you must be "meticulous about what you put into your body and be diligent about the way you move your body."

RELATED: Trainer Shares 15-Minute Workout That Melts Belly Fat at Home

Mistake 3: Ignoring Hidden Obesogens in Your Food

"All fat is excess. It's not undisciplined. It's not you're a bad person, it's not your genetics," explains Dr. Pelz. She reveals a shocking truth about food chemicals: "There are chemicals that are put in our food that are literally known obesogens... it tells your stem cell... to make fat cells." Your body stores these toxins in fat cells to protect vital organs.

Mistake 4: Misunderstanding Female Hormones After 40

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of waterShutterstock

"Men are run by one hormone, testosterone. Women are run by three hormones – estrogen, progesterone, and testosterone. And we work off a 30-day cycle," explains Dr. Pelz. "Our three hormones all want a different lifestyle. They all react to toxins differently. They just are a little more sophisticated." This complexity increases after 40, when hormone levels begin to fluctuate more dramatically.

Mistake 5: Relying on Hormone Therapy Alone

Sleepless mature woman suffering from insomnia close up, lying in bed, older female covering eyes with hands, trying to sleep, nightmares or depression, feeling headache or migraineShutterstock

Dr. Christmas warns that hormone therapy isn't a weight-loss solution: "Hormone therapy (HT) will not help you lose weight, nor is it indicated for weight loss. It may actually contribute to a little bloating in the midsection for some patients."

RELATED:5 Signs Your Body May Be Lacking Vitamin D, Say Experts

Mistake 6: Fasting Incorrectly After 40

Mature woman with fresh tomatoes in kitchen, closeup.Shutterstock

"Mistake number one is they fast too long... what ends up happening is all of a sudden we got a bunch of complaints like people's hair, they're losing their hair. Or if you fast too much, you actually metabolically can get stuck and your body starts to hold on to weight," warns Dr. Pelz. She emphasizes that women should never fast the week before their period, explaining that "progesterone is like, 'girl, give me a cookie, give me some chocolate. Sit your ass down, and then I'll give you a menstrual cycle.'"

Mistake 7: Eating at the Wrong Times

"When melatonin goes high, you actually become more insulin resistant," explains Dr. Pelz. This means eating late at night can lead to increased fat storage, especially after 40. She recommends waiting an hour after waking before eating breakfast, as "cortisol was meant to make you move" and can affect insulin sensitivity in the morning.

Mistake 8: Following an Unbalanced Exercise Routine

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radioShutterstock

"You can't exercise your way out of a bad diet and you can't eat your way out of no exercise. It's got to be a combination of both. Especially in midlife and beyond," emphasizes Dr. Christmas. She recommends 150 minutes of moderate-intensity physical activity and two days of muscle strengthening per week for women over 40.

RELATED:Fitness Influencer Shares His Bodybuilding Secrets and Flexes His Biceps

The Solution: A Complete Hormone Reset After 40

Happy mature mother and adult daughter woman in aprons eating homemade sandwiches at table, having breakfast, lunch while cooking in kitchen together, laughing, talking, enjoying culinaryShutterstock

The solution combines several key strategies:

  1. Choose nature's carbs: "A good carb is one that the earth provided us, and a bad carb is most likely one that humans made for us," Dr. Pelz explains.
  2. Feed your gut microbiome: "There are bacteria, good bacteria in your gut that sends your brain signals that says, 'feed me,'" says Dr. Pelz.
  3. Follow a Mediterranean diet: Dr. Christmas recommends this approach as it "has been shown to lower the risk of cardiovascular disease, metabolic syndrome, osteoporosis, dementia and certain cancers."
  4. Support natural detox: "When we're shedding every month, we're actually detoxing," Dr. Pelz reveals, noting the importance of maintaining healthy cycles as long as possible.

RELATED:6 Ways to Boost Your Fitness with Bananas, Says Nutritionist

The Last Word

The bottom line? While hormonal changes after 40 are inevitable, weight gain doesn't have to be. By avoiding these common mistakes and implementing targeted strategies for diet and exercise, you can maintain your health and vitality through every hormonal transition. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 with fat loss? Coach Melissa, founder of Fit Mission Nutrition, specializes in helping women over 35 “lose a pant size in 6 weeks.” In a recent Instagram video, she shares the most common things you might be doing wrong that are keeping you from losing weight. “If you’re eating ‘healthy’ but your body won’t seem to drop the fat you want, these are the most common mistakes I see,” she writes, launching into the seven biggest fat loss mistakes that people make.


Eating Too Much

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

Eating too much is the first mistake. “This one seems obvious, but it’s what I see most looking at new clients' food logs. Foods you think are healthy, you can still overeat, like mindless snacking on pecans, which can really add calories. Also, things like sauces & dressing are most underestimated. I’ve seen a 1000-calorie salad on a client’s log,” she writes in her post.

Drinking Calories

Frozen Blended Vanilla Milkshake with Ice Cream and SprinklesShutterstock

Next is drinking your calories. “Your morning latte, energy drinks, alcohol & even ‘healthy’ meal replacement shakes are on this list. Most are high in sugars & extra calories. Also, the very act of chewing & digesting solid food burns more calories than drinking & helps your brain register that you have taken in calories, so you don’t want more soon after,” she says.

RELATED: Woman Reveals 3 Simple Ways She Built Her Dream Body in 30 Days

Not Eating Enough Protein

A grilled rib-eye beef steak seasoned with rosemary and accompanied by red wine, all set against a black background. The steak, perched on a fork,is garnished with rosemary and sprinkled with sea SaltShutterstock

Not eating enough protein is another major mistake. “Protein over all else makes you feel full at meals, digesting it actually burns calories, it increases your metabolism & leads to overall decreased calorie consumption,” she writes.

Not Managing Stress

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.Shutterstock

Another common mistake? Melissa reveals that she is not managing stress. ”Constant stress makes your body produce a hormone, cortisol. This hormone increases the storage of body fat if it’s not controlled,” she says.

Lack of Sleep and Rest

Woman stretching in bed after waking up, back view. Woman sitting near the big white window while stretching on bed after waking up with sunrise at morning, back view.Shutterstock

Lack of sleep and rest can be keeping you from burning fat, she claims. “Just like above, lack of sleep & rest raise cortisol levels & cause insulin sensitivity to decrease. This means that your body is more likely to store fat & not get the recovery it needs to burn fat,” Melissa says.

Lack of Water

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

Are you hydrating enough? Lack of water could be making you hold onto fat. “Your body requires water for all of its metabolic processes & functions. Lack of water slows metabolism, hinders its ability to get rid of waste, and you will think you are hungry when really…you’re thirsty,” she writes.

Too Much Cardio

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.Shutterstock

You might think that all the cardio you are doing is helping you burn fat. However, according to Melissa, it could be the opposite. “Daily high-intensity cardio causes overproduction of cortisol, inflammation & fatigue. Which goes back to the not enough rest/recovery above!” she writes.

RELATED:8 Ways to Stop Hormones From Making You Store Fat

Bottom Line? Educate Yourself About the Science of Fat Loss

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

“All of this used to be me! I thought I was doing everything right to lose fat, but it turns out I was making many mistakes above,” she says. “When you know the science behind fat loss, you can start putting your energy into what does matter & stop wasting time on what doesn’t.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
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 give up processed sugar but aren’t sure how? Annie Murray is a fitness trainer and social media influencer whose mission is “empowering mid-lifers to get strong, build healthy habits, and be the best version of themselves,” she writes in her Instagram bio. “In February 2021, at age 51 and in menopause, I gave up processed sugar and refined carbohydrates,” she writes in the post. “Now aged 54 and post-menopause, I am still living a sugar-free life. She then goes on to reveal the things that helped her achieve this.


Processed Sugar Increases Inflammation, She Says

She starts by explaining the reasons why she decided to give up processed sugar. “I had read that consuming too much of these food types can lead to inflammation in the body, which may increase the risk of developing chronic diseases,” she writes in her post.

It Also Impacts Blood Sugar, Which Affects Mood and Energy Levels

“Also, for women during menopause, declining estrogen levels can reduce insulin sensitivity. This can lead to higher blood sugar levels, cravings for sugary foods, and weight gain, particularly around the abdomen. Fluctuations in blood sugar can also affect mood and energy levels, causing irritability or fatigue,” she says.

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

After Two Weeks, She Felt Better

“After two weeks of removing cakes, biscuits, sweets, and any food containing processed sugar from my diet, the withdrawal symptoms, like headaches, disappeared. I felt less bloated, had more energy, and improved my sleep. My blood sugar levels felt stable, and the cravings for sugary snacks disappeared,” she says.

Read All Food Labels

Her first piece of advice is to read all food labels. “To avoid processed sugar, I had to learn to read food labels. Sugar is usually added to food to enhance the taste and extend the shelf-life of products. These empty calories contain almost no beneficial nutrients such as vitamins, minerals, fiber, protein, or healthy fats. Sugar has over 56 different names, such as maltodextrin, palm sugar, high fructose corn syrup, and dextrose,” she writes.

Eat a Nutrient-Rich Whole Food Diet

Second, eat a nutrient-rich whole-food diet. “I replaced refined carbs and processed sugar with a nutrient-rich diet that includes lots of protein, complex carbs, healthy fats, and fiber from fruits and veggies. I cook everything from scratch to know what goes into my food,” she says.

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Eat Protein at Every Meal

Third, eat protein at every meal. “I aim to consume at least 100g of protein daily. A high-protein diet helps manage my blood sugar levels and keeps me fuller longer. My main protein sources include lean meats, cottage cheese, Greek yogurt, quinoa, legumes, nuts, and seeds,” she says.

She Also Ditched Drinking

In another post, she discusses one more sugar she gave up: Alcohol. “It just wasn’t working for me anymore. Due to the hormonal changes I was experiencing, I felt my body was no longer able to process it in the same way,” she says. “For a menopausal woman, alcohol can have a negative effect on building muscle, and this is because of the following.”

RELATED: This Fitness Coach Walked 60 Minutes Every Day for a Month: The Results Shocked Him

Alcohol Decreases Muscle Protein Synthesis

First, drinking leads to decreased muscle protein synthesis, she maintains. “Alcohol reduces muscle protein synthesis, which is already affected by the natural decline in estrogen during menopause,” she writes.

Alcohol Lowers Hormone Levels

It also leads to lowered hormone levels. “Menopause lowers estrogen and testosterone levels, essential for muscle maintenance. Alcohol reduces testosterone and increases cortisol, promoting muscle breakdown,” says Annie.

Alcohol Impairs Recovery

It also impairs recovery. “Alcohol can disrupt sleep, which is crucial for muscle recovery. Poor sleep is common during menopause and can be worsened by alcohol, leading to slower muscle repair,” she says.

RELATED: 5 Best Bodyweight Exercises To Lose Your Belly Overhang in 30 Days

Alcohol Reduces Nutrient Absorption

Finally, it can lead to reduced nutrient absorption. “The body prioritizes the metabolism of alcohol over the processing of proteins and carbohydrates, potentially hindering recovery and muscle building,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Do you want to lose weight but are stuck with bad habits from your childhood? Jordyn Raye is a weight loss coach and influencer who regularly shares tips and tricks on how to burn fat and drop pounds in a healthy and sustainable way. In a new Instagram post, she gets real about some of the unhealthy habits she learned when she was younger that caused her to gain unnecessary weight and reveals the shifts she eventually made to lose it. “Why don’t they teach us nutrition in school? But seriously… if we knew about these habits causing us to gain weight in adulthood, it would be a lot easier to break them,” she says in the post.


Bad Habit 1: Eating Convenient But Processed Foods

Sometimes, the most convenient food is the unhealthiest. “Eating pop tarts & cereal for breakfast- there is nothing good about starting your day off with straight sugar. This just leads to even more cravings & blood sugar crashes throughout the day,” she says in her post.

RELATED: 14 Fast Weight Loss Tips You Can Start Today That Jillian Michaels Swears By

Bad Habit 2: Cleaning Your Plate

Mother doesn’t always know best, according to Raye. If you were trained to “clean your plate” as a child, it might be causing you to hold onto weight. “Belonging to the ‘clean plate club’ so you don’t waste food — now you feel guilty for NOT finishing a 1000+ calorie meal when you go out to eat” is her second bad habit.

Bad Habit 3: Dessert After Dinner

If you lived in a house where having a sweet treat after a meal was the norm, it could be impacting your weight as an adult. “Always having dessert after dinner- this always led me to crave ice cream every single night,” she says.

Bad Habit 4: Using Food as an Emotional Outlet

“Using food as an emotional outlet” is another habit she names. “Had a good gymnastics meet? Let’s get a McDonald’s frappe. Had a bad day at work? Let’s go get ice cream” is not how you should be functioning.

RELATED:I Lost 22 Pounds in 3 Months and Feel Amazing With These 17 Hacks

Shift 1: Focus on Starting the Day with Protein

She goes on to reveal “the shifts” she made that helped her lose 20 pounds and keep it off for good. “I start my day off with 20-30g of protein to avoid excess cravings throughout the day,” she says. Research has found that consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. You can benchmark your progress with this useful Lean Body Mass Calculator.

Shift 2: Stop Eating Once You're Satisfied

She also shifted her mental mindset about meals. “I eat until I am satisfied, even if there is food left on the plate. Got very in tune with my hunger cues,” she writes.

Shift 3: Eat Small Sweet Treats Throughout the Day

Instead of indulging in a big dessert, she spreads her sweet treats throughout the day. “I’ll eat a small portion of sweets throughout the day instead of having 500 calories worth of ice cream right before bed,” she writes.

RELATED: 10 Daily Routines That Helped Me Shed 80 Pounds After 50

Shift 4: Outlet Emotions Via Things Other Than Food

Instead of eating her feelings, she has found other ways to process them. “I outlet my emotions towards things other than food- a walk outside, sitting in sunlight, talking to a friend, etc,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Rick Bhullar rickbhullarfitness
Copyright rickbhullarfitness/Instagram
Evidence-Based

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

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

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

Struggling to find time for exercise between work and family commitments? You're not alone. As someone who's helped thousands transform their bodies from home, I've seen this challenge repeatedly. That's where Rick Bhullar's expertise comes in. With over 650K YouTube subscribers following his low-impact walking workouts, Rick has revolutionized how people approach fitness at home. His signature walking with weights method helps you burn fat while keeping your joints completely safe. Here's his proven 10-minute workout that combines walking with strength training for maximum results.

Getting Started With the Right Weight

"For today's workout, I'm using a couple of 2kg dumbbells, but you can use whatever you want," Rick shares in his post, making the workout accessible for all fitness levels. He emphasizes proper form from the start: "What I like to have on my dumbbells, I take my thumbs over the top here... Let's get these arms active, let's get that calorie burn going."

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

Making Every Step Count

Maximizing calorie burn requires proper movement tracking. "If you do want your step tracker to track your steps, it's important to keep movement in these arms," Rick explains. "Step trackers track movement and if we're here [with static arms], they ain't going to track anything."

Core Activation for Better Results

The workout integrates core engagement throughout each movement. "Think about squeezing down and squeezing your abs. It's not a snap movement, it's a squeeze," Rick instructs. This deliberate engagement helps activate more muscle groups during the walking movements.

Time-Efficient Fat Burning

"We're doing each movement for 30 seconds," Rick notes, explaining why this workout is so effective in just 10 minutes. "This is a perfect workout to add in between your other workouts," he adds, making it ideal for busy schedules.

Maximizing Muscle Engagement

Small adjustments make a significant difference in fat burning. "These little nuances when you're working out will make a huge difference," Rick emphasizes. He demonstrates how extending arms further from the body during movements increases core activation and calorie burn.

RELATED:3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Building Endurance and Strength

The workout naturally progresses to challenge your muscles. "You might feel your grip start to get a little bit weaker as this workout goes on... That's normal," Rick explains, adding that "The best way to build them up is to work through that grip strength."

Dynamic Movement Combinations

"Using these dumbbells in these dynamic movements improves our balance, stability, strength... and to get the heart rate up," Rick explains. This combination of cardio and strength training maximizes the fat-burning potential of each movement.

Proper Form for Maximum Results

Throughout the session, Rick emphasizes maintaining correct posture: "Keep your back nice and straight, head in alignment." This attention to form ensures you're targeting the right muscle groups while protecting your joints.

RELATED: How Long Your Walking Workout Should Be To Shrink Belly Fat

The Complete Weight Loss Package

Rick stresses the importance of a holistic approach: "If you do want to tone up, you're going to lose a bit of weight. Make sure your nutrition is aligned with these workouts." This combination of proper nutrition and consistent exercise is key to achieving lasting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Emily Ogan livefitwithem
Copyright livefitwithem/Instagram
Evidence-Based

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

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

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

Do you want to lose weight and experience a significant glow-up by Spring Break? It’s doable, according to an expert. Emily Ogan is an Advanced Macro and Hormone Specialist who helps “busy women find balance + results,” she writes in her Instagram bio. In a recent post, she reveals how to transform yourself in just two months by incorporating a few healthy habits. “For the next 8 weeks, become addicted to these habits, and you’ll be unrecognizable by spring break,” she writes. “Commit to 6 weeks of implementing these changes, and you won’t believe the results you’ll be seeing and feeling by mid-March.”

Wake Up Earlier

Her first recommendation is to wake up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

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Hydrate

Next, prioritize hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Next, make sure to add steps to your day. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” she says.

Amp Up Your Protein Intake

Another crucial nutritional change you should make is increasing protein. “Aim for 100g a day, around 30-40g/meal, and you’re golden,” she says.

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

Lift Weights

Lifting weights is essential in terms of exercise. “Strength training with a plan is the ultimate way to burn fat. Keep it simple: 3 times a week, focus on foundational compound movements like squats, rows, deadlifts, and presses. With just 30 min sessions you’ll feel stronger, leaner, and more confident,” she writes.

Do HIIT Workouts

She also recommends doing HIIT (high-intensity interval training) workouts. “Strategic 20-30 min sessions of short, quick, intense bursts help tap into fat stores for energy and keep your metabolism revved all day long,” she explains. 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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Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.