Skip to content
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@celebwell.com.

How I Lost 30 Pounds in 90 Days on the Mediterranean Diet

Here is exactly how George Prieto lost 10 pounds per month with the eating style.

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.

george-prieto-3
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.

George Prieto (@georgeandcris) is a social media influencer and weight loss warrior who lost a whopping 30 pounds in 90 days with the help of the Mediterranean diet. George, wh, along with his wife and co-creator Crissa, tried out the diet, claims he was inspired by a movie star. “Today, I'm gonna share the story of how I went from this to this in just 90 days. The story of how a Zach Efron Netflix binge helped me lose 30 pounds in just three months,” he says.


George explains that he “was the heaviest I've ever been since the day that we got married” and had gained 40 pounds. “I was overweight; I was eating like absolute garbage every night,” he confesses. “I was having like a half dozen of my favorite chocolate chip cookies” or a half gallon of his favorite chocolate ice cream every night. “I wasn't eating well,” he says.

It Negatively Impacted His Energy and Self-Esteem

Close up portrait of an attractive man with eyeglasses. Poor young guy has eyesight problems. He is rubbing his nose and eyes because of wearinessShutterstock

This had an impact on his overall health. “My energy levels were super low. I was feeling really sluggish. I didn't feel good in my clothes. Every time we were doing water activities, I would hide my body as much as possible. I just was not feeling good. It was time for a change,” he says.

He Wasn’t Interested in Fad Diets

Ripe grapefruit half on grey concrete plate from a high angle view close upShutterstock

“ I wasn't interested in going and finding the newest fad diet. I wanted something that could actually transform my life, something that was sustainable,” he continues. “Something that allowed me to enjoy life and enjoy good food, but also kept me within some parameters, so I wasn't eating cookies and ice cream every night.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

He Was Inspired By Zac Efron’s Show, Down to Earth

Zac Efron attends 2024 National Board of Review Awards Gala at Cipriani 42nd Street in New York on January 11, 2024Shutterstock

“Then enter Mr. Chisel, the Chin, Buffy Biceps, Mr. High School musical himself, Zac Efron,” he reveals. After binge-watching his Netflix show, Down to Earth, in which Zac and his friend Darren travel the world looking for healthy, sustainable ways to live, he was inspired. “Zac and Darren head to this European island called Sardinia, and they head to Sardinia because it boasts one of the highest life expectancy rates in the world, which is absolutely crazy. And what's even crazier is what they find when they get there,” he says.

In Sardinia, a Place with One of the Highest Life Expectancies, the People Eat a Healthy, Balanced Diet

Cost of Sardinia: Peninsula of Punta Molentis. View of beautiful beach at Punta Molentis, Villasimius, Sardinia, Italy. Beautiful bay with sandy beach at Punta Molentis, Sardinia island, Italy.Shutterstock

“They don't find people who are on some fad diet, which is all about protein, protein, protein. But the people of Sardinia get to experience some of the yummiest foods. They have pasta. They have bread, they have whole grains, they have tons of veggies and fruit and olive oils and nuts,” he says.

He Learned You Can Have Bread, Beans, and Rice on the Diet

Delicious boiled rice with meat and beans on white backgroundShutterstock

“I'm watching this episode, and I'm like, ‘I think I can do that. I think I can have a diet that allows me to enjoy such great foods.’” Because he is Cuban, he explained that he needs bread, beans, and rice. “And you can have all of that on this diet. You just have to have the healthier versions of those things and the right portion,” he points out.

RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How

The Diet Is Focused on Unprocessed Foods

Greek salad with beautiful sea view in Santorini island, Greece. National greek cuisine concept. Travel and vacationShutterstock

He then offers a “brief summary” of what the Mediterranean diet is all about. “This really focuses highly on vegetable intake and your whole grains, and like nuts, seeds, just like natural food from the earth, it is based on whole non-processed, fresh foods,” he says.

Half of Your Plate Should Be Produce

Salmon Salad with spinach, cherry tomatoes, corn salad, baby spinach, fresh mint and basil. Home made food. Concept for a tasty and healthy meal. Dark stone background. Top view. Close up.Shutterstock

“Doing our research, we found this diagram that shows you what your plate every day is supposed to look like,” he says. “Basically, you divide your plate in half, and half of your plate is supposed to be your greens, potatoes, tomatoes, vegetables, and salads. So every night we'll do a salad and some type of roasted vegetable, whether it's broccoli, asparagus.”

RELATED: 15 Tips on How to Use Fiber for Weight Loss

One Quarter Should Be Carbs

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

A quarter of your plate should be your carbs, he continues. “So your whole grains, we'll do a whole grain rice, whole grain pasta, or your legumes, beans, potatoes, tomatoes, lentils, quinoa, any whole grain or legume,” he says.

One Quarter Should Be Protein

selection food sources of protein. healthy diet eating concept. close upShutterstock

“And then the other quarter of your plate is the protein for your protein. They want you to first eat seafood, and this is not to say that you have to have this all the time,” he says.

He Tries to Stick to the Diagram

Nutritional label with focus on calories.Shutterstock

“This is just what it's supposed to be. Most of the time, with the Mediterranean diet, you don't have to follow an exact regimen. You can kind of make it your own and just find out what works best for you. And we really focus on this diagram as much as possible every day. And that's how I've lost 30 pounds in three months just doing this,” he maintains.

“I don't count calories on this diet. I eat until I feel satiated. And because you're eating more fresh whole foods, you actually get full quicker,” he adds.

One of His Favorite Meals? Avocado Toast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

“So what we're gonna do now is show you guys some photos of some of our favorite Mediterranean diet meals. This is one of our yummy meals,” he says about an avocado toast “with basil, tomato mozzarella, some um, olive oil, balsamic glaze.”

He Also Loves Chipotle Style Bowls

Healthy lunch. Shrimp Burrito Bowl with brown rice, spinach, radish, black beans, tomato and broccoli.Shutterstock

“Another meal is just a simple bowl like you would do at Chipotle or something, but healthy. So this is whole grain rice with black beans, roasted broccoli, and sauteed shrimp,” he continues.

And Whole Grain Pasta with Shrimp

Whole wheat fusilli pasta with shrimps and vegetables in a skillet on a dark slate, stone, concrete or metal background.Top view.Shutterstock

His favorite meal? “Whole grain pasta, whole grain linguine with sauteed shrimp, roasted veggies, some feta cheese, olive oil,” he says.

He Has a Cheat Meal Weekly

Hot,Homemade,Pepperoni,Pizza,Ready,To,EatShutterstock

“So let's make something clear, though. Every week, we do have a cheat meal. We are not perfect on this diet. There are things that we could do much, much better. But at the end of the day, what matters most is we feel healthier,” he concludes.

The Mediterranean Diet Has Been Ranked the Top Overall Diet for 7 Years

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

For the seventh year in a row, the Mediterranean diet was ranked the best overall diet, per the 2024 ratings that U.S. News & World Report. It receives top honors in several categories, including easiest diet to follow, best family-friendly diet, best diet for healthy eating and best diet for diabetes, bone and joint and heart-healthy eating.

It Is “Easy to Follow for Long Periods of Time”

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

"One of the most important aspects of the Mediterranean diet in regards to weight loss is that it is easy to follow for long periods of time,” Elena Paravantes-Hargitt, a registered dietitian nutritionist specializing in the Mediterranean diet and author of "The Mediterranean Diet Cookbook for Beginners,” told the publication.

Traditionally, It Is 40 Percent Carbs, 40 Percent Fat, and 20 Percent Protein

Top down view of a Greek salad bowl with separate bowls of the ingredients.Shutterstock

The diet is “a traditional Mediterranean diet is 40% carbohydrates, 40% fat and about 20% protein,” she adds. “This combination has been shown to not only be ideal for long-term weight loss but is associated with lower mortality rates. As the diet is rich in vegetables, beans and olive oil, it provides good satiety.”

RELATED: I Lost 30 Pounds Without Working Out, and This Is How

Studies Have Found That a Low-Carb Mediterranean Diet Is Best for Weight Loss

Weight,Scale,scales,loss,diet,health,feetShutterstock

And if you want to lose weight fast, the most efficient way to do so is combining the Mediterranean eating style with a low-carb diet. One study divided a group of 194 overweight individuals with Type 2 diabetes into three diet groups for one year, all of which exercised. The group on the low-carb Mediterranean diet lost 22 pounds, while the group on the traditional Mediterranean diet lost 16 pounds.

💪🔥Body Booster: Fill half your plate with vegetables at every meal. Include a salad and a roasted vegetable like broccoli or asparagus. This helps you eat more nutrient-rich foods and manage your portions.

More For You

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.

George Prieto (@georgeandcris) is a social media influencer and weight loss warrior who lost a whopping 30 pounds in 90 days with the help of the Mediterranean diet. George, wh, along with his wife and co-creator Crissa, tried out the diet, claims he was inspired by a movie star. “Today, I'm gonna share the story of how I went from this to this in just 90 days. The story of how a Zach Efron Netflix binge helped me lose 30 pounds in just three months,” he says.


George explains that he “was the heaviest I've ever been since the day that we got married” and had gained 40 pounds. “I was overweight; I was eating like absolute garbage every night,” he confesses. “I was having like a half dozen of my favorite chocolate chip cookies” or a half gallon of his favorite chocolate ice cream every night. “I wasn't eating well,” he says.

It Negatively Impacted His Energy and Self-Esteem

Close up portrait of an attractive man with eyeglasses. Poor young guy has eyesight problems. He is rubbing his nose and eyes because of wearinessShutterstock

This had an impact on his overall health. “My energy levels were super low. I was feeling really sluggish. I didn't feel good in my clothes. Every time we were doing water activities, I would hide my body as much as possible. I just was not feeling good. It was time for a change,” he says.

He Wasn’t Interested in Fad Diets

Ripe grapefruit half on grey concrete plate from a high angle view close upShutterstock

“ I wasn't interested in going and finding the newest fad diet. I wanted something that could actually transform my life, something that was sustainable,” he continues. “Something that allowed me to enjoy life and enjoy good food, but also kept me within some parameters, so I wasn't eating cookies and ice cream every night.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

He Was Inspired By Zac Efron’s Show, Down to Earth

Zac Efron attends 2024 National Board of Review Awards Gala at Cipriani 42nd Street in New York on January 11, 2024Shutterstock

“Then enter Mr. Chisel, the Chin, Buffy Biceps, Mr. High School musical himself, Zac Efron,” he reveals. After binge-watching his Netflix show, Down to Earth, in which Zac and his friend Darren travel the world looking for healthy, sustainable ways to live, he was inspired. “Zac and Darren head to this European island called Sardinia, and they head to Sardinia because it boasts one of the highest life expectancy rates in the world, which is absolutely crazy. And what's even crazier is what they find when they get there,” he says.

In Sardinia, a Place with One of the Highest Life Expectancies, the People Eat a Healthy, Balanced Diet

Cost of Sardinia: Peninsula of Punta Molentis. View of beautiful beach at Punta Molentis, Villasimius, Sardinia, Italy. Beautiful bay with sandy beach at Punta Molentis, Sardinia island, Italy.Shutterstock

“They don't find people who are on some fad diet, which is all about protein, protein, protein. But the people of Sardinia get to experience some of the yummiest foods. They have pasta. They have bread, they have whole grains, they have tons of veggies and fruit and olive oils and nuts,” he says.

He Learned You Can Have Bread, Beans, and Rice on the Diet

Delicious boiled rice with meat and beans on white backgroundShutterstock

“I'm watching this episode, and I'm like, ‘I think I can do that. I think I can have a diet that allows me to enjoy such great foods.’” Because he is Cuban, he explained that he needs bread, beans, and rice. “And you can have all of that on this diet. You just have to have the healthier versions of those things and the right portion,” he points out.

RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How

The Diet Is Focused on Unprocessed Foods

Greek salad with beautiful sea view in Santorini island, Greece. National greek cuisine concept. Travel and vacationShutterstock

He then offers a “brief summary” of what the Mediterranean diet is all about. “This really focuses highly on vegetable intake and your whole grains, and like nuts, seeds, just like natural food from the earth, it is based on whole non-processed, fresh foods,” he says.

Half of Your Plate Should Be Produce

Salmon Salad with spinach, cherry tomatoes, corn salad, baby spinach, fresh mint and basil. Home made food. Concept for a tasty and healthy meal. Dark stone background. Top view. Close up.Shutterstock

“Doing our research, we found this diagram that shows you what your plate every day is supposed to look like,” he says. “Basically, you divide your plate in half, and half of your plate is supposed to be your greens, potatoes, tomatoes, vegetables, and salads. So every night we'll do a salad and some type of roasted vegetable, whether it's broccoli, asparagus.”

RELATED: 15 Tips on How to Use Fiber for Weight Loss

One Quarter Should Be Carbs

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

A quarter of your plate should be your carbs, he continues. “So your whole grains, we'll do a whole grain rice, whole grain pasta, or your legumes, beans, potatoes, tomatoes, lentils, quinoa, any whole grain or legume,” he says.

One Quarter Should Be Protein

selection food sources of protein. healthy diet eating concept. close upShutterstock

“And then the other quarter of your plate is the protein for your protein. They want you to first eat seafood, and this is not to say that you have to have this all the time,” he says.

He Tries to Stick to the Diagram

Nutritional label with focus on calories.Shutterstock

“This is just what it's supposed to be. Most of the time, with the Mediterranean diet, you don't have to follow an exact regimen. You can kind of make it your own and just find out what works best for you. And we really focus on this diagram as much as possible every day. And that's how I've lost 30 pounds in three months just doing this,” he maintains.

“I don't count calories on this diet. I eat until I feel satiated. And because you're eating more fresh whole foods, you actually get full quicker,” he adds.

One of His Favorite Meals? Avocado Toast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

“So what we're gonna do now is show you guys some photos of some of our favorite Mediterranean diet meals. This is one of our yummy meals,” he says about an avocado toast “with basil, tomato mozzarella, some um, olive oil, balsamic glaze.”

He Also Loves Chipotle Style Bowls

Healthy lunch. Shrimp Burrito Bowl with brown rice, spinach, radish, black beans, tomato and broccoli.Shutterstock

“Another meal is just a simple bowl like you would do at Chipotle or something, but healthy. So this is whole grain rice with black beans, roasted broccoli, and sauteed shrimp,” he continues.

And Whole Grain Pasta with Shrimp

Whole wheat fusilli pasta with shrimps and vegetables in a skillet on a dark slate, stone, concrete or metal background.Top view.Shutterstock

His favorite meal? “Whole grain pasta, whole grain linguine with sauteed shrimp, roasted veggies, some feta cheese, olive oil,” he says.

He Has a Cheat Meal Weekly

Hot,Homemade,Pepperoni,Pizza,Ready,To,EatShutterstock

“So let's make something clear, though. Every week, we do have a cheat meal. We are not perfect on this diet. There are things that we could do much, much better. But at the end of the day, what matters most is we feel healthier,” he concludes.

The Mediterranean Diet Has Been Ranked the Top Overall Diet for 7 Years

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

For the seventh year in a row, the Mediterranean diet was ranked the best overall diet, per the 2024 ratings that U.S. News & World Report. It receives top honors in several categories, including easiest diet to follow, best family-friendly diet, best diet for healthy eating and best diet for diabetes, bone and joint and heart-healthy eating.

It Is “Easy to Follow for Long Periods of Time”

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

"One of the most important aspects of the Mediterranean diet in regards to weight loss is that it is easy to follow for long periods of time,” Elena Paravantes-Hargitt, a registered dietitian nutritionist specializing in the Mediterranean diet and author of "The Mediterranean Diet Cookbook for Beginners,” told the publication.

Traditionally, It Is 40 Percent Carbs, 40 Percent Fat, and 20 Percent Protein

Top down view of a Greek salad bowl with separate bowls of the ingredients.Shutterstock

The diet is “a traditional Mediterranean diet is 40% carbohydrates, 40% fat and about 20% protein,” she adds. “This combination has been shown to not only be ideal for long-term weight loss but is associated with lower mortality rates. As the diet is rich in vegetables, beans and olive oil, it provides good satiety.”

RELATED: I Lost 30 Pounds Without Working Out, and This Is How

Studies Have Found That a Low-Carb Mediterranean Diet Is Best for Weight Loss

Weight,Scale,scales,loss,diet,health,feetShutterstock

And if you want to lose weight fast, the most efficient way to do so is combining the Mediterranean eating style with a low-carb diet. One study divided a group of 194 overweight individuals with Type 2 diabetes into three diet groups for one year, all of which exercised. The group on the low-carb Mediterranean diet lost 22 pounds, while the group on the traditional Mediterranean diet lost 16 pounds.

💪🔥Body Booster: Fill half your plate with vegetables at every meal. Include a salad and a roasted vegetable like broccoli or asparagus. This helps you eat more nutrient-rich foods and manage your portions.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These Popular Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan is a food and fitness expert who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1,829 calories and 147g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

@denisehamdan

What i eat in a day part 8!! Im currently maintaining and trying to stay lean, lmk if yall want a part 9❤️ more workout & recipe vids coming very soon!! Also you can find the Oxyshred and preworkout in my tiktok shop OR the link in my bio- use my code for $$$ off!! #whatieatinaday #wiead #everythingiatetoday #wieadweightloss #wieadrealistic #wieadhealthy #whatieatinadayrealistic #whatieatinadayhealthy #highproteinmeals #highproteinrecipes #highproteindiet #highproteinbreakfast #highproteinlunch #highproteinsnack #highproteinrecipe #highprotein #macros #goodmacros #myfitnesspal #myfitnessjourney #weightlosscheck #weightloss #howtoloseweight #30poundsoff #30poundsdown #20poundsdown #howtogetabs #glowup #howtogetlean #lean #howtolosebodyfat #bodyfatloss #healthy #healthandwellness #healthydiet #fyp #gymgirl #gymtok #ehplabs #ehplabsathlete #oxyshred #gym #gymmotivation

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

Chicken fillet in the process of cutting kitchen, cooking​Last WordShutterstock

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

Closeup of woman eating chocolate​Dark chocolateShutterstock

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwood dietdivataraI’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and FitCopyright dietdivatara/Instagram

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Final Word

Strawberry,Yogurt,With,Fresh,Strawberry,In,Heart-like,Formed,On,WoodenShutterstock

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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 44 pounds in three months? It may be as simple as incorporating some healthy habits into your lifestyle. Talia Fawaz is a social media influencer who boasts over 147,000 followers on Instagram, sharing about everything from her lifestyle to how she stays in shape. She recently posted a viral video about her weight loss, revealing how she lost an average of nearly 15 pounds per month. Here are ten changes she made to her lifestyle to lose weight.


I Focused on Changing My Diet

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

“First things first is food,” Talia says in the video. “I feel like food is actually super obvious.” She explains that if you don’t eat well and expect to lose weight, “it's not gonna happen.” She adds that she started losing weight by eating healthier.

It’s also “really important to know what you're eating, so I would definitely recommend eating at home and cutting out the outside food,” she says. “I wouldn't say cut it out completely, eat like once in a week, something you like from out, but most importantly is like eating at home because I feel like you really know what's in your food and I feel like, it's like a less likely chance that there are some ingredients there that you don't know that could be like stopping you from your weight loss goals.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

I Implemented Volume Eating

Green,Fresh,Vegetable,Broccoli.,Fresh,Green,BroccoliShutterstock

Another one of her tricks? “I did a lot of volume eating,” says Talia. “I ate a lot of broccoli,” she continued. “I had a lot of salads, I had a lot of spinach, I had a lot of lettuce, cauliflower, and so many vegetables that will actually keep me full for a long time.”

I Amped Up My Protein Intake

Grilled sea bass fillet with salad and potatoes on stone tableShutterstock

She also amped up protein, consuming it “with each and every dish of mine,” she says. “Sea bass fish, broccoli, and a salad would be like my lunch. Like that was a truly a daily thing, and I actually enjoyed it so much.” She recommends pairing a protein with “just volume, volume fruits if that makes sense.”

RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet

I Practiced Self-Discipline

Young sportive woman getting ready to start running workout - Athlete running outdoors at sunset - Attractive girl making sport to lose weight and stay fitShutterstock

“Commitment and self-discipline” are also key, she says. “A lot of people ask me, ‘How are you motivated?’” she says. “Like it's literally a war in your head.” But instead of saying that you will start tomorrow, you have to be unwilling to give up.

I Maintained a Positive Mindset

Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color backgroundShutterstock

You also need a “positive mindset” towards weight loss. This might involve not listening to your head, or if you do, and decide you want McDonald’s, get back on track the next day without beating yourself up.

I Had a Balanced Approach

Female leg is stepping on white scales at homeShutterstock

It’s also important to have “a balance,” says Talia. ”So it would be more like a lifestyle thing rather than a diet for a short period of time.” You can't have the mindset where you diet for a month and then eat whatever you want. “You have to make it like a lifestyle change.”

I Exercised

Attractive sports people are working out with dumbbells in gymShutterstock

She also started working out. “I did not have access to a gym like when I was trying to lose weight. So I would literally jog around my compound, jog around my area for about an hour or 30 minutes, and it was actually really fun. It wasn't like sprinting or jogging; it was usually like light jogging,” she revealed. She recommends 30 minutes of exercise a day to “slowly progress towards your goals.”

RELATED: 17 Ways Your Body Reacts When You Quit Ozempic

I Made It a Lifestyle Change

fitness, sport, people, exercising and lifestyle concept - happy man and woman doing jumping jack or star jump exercise outdoorsShutterstock

She emphasizes the importance of making it “more of a lifestyle change” and not being overly restrictive. “Just don't, don't restrict yourself and make it more of a lifestyle thing than a temporary thing because that's the only way it's gonna work.”

Finally, “Make this a fun journey,” she says. “You know, I feel like cooking is so therapeutic, so make it fun. If you want a cake, make it a healthy cake. If you want pizza, make it healthy pizza. All the recipes are all online.”

💪🔥Body Booster: Eat plenty of low-calorie, high-volume foods like broccoli, salads, spinach, lettuce, and cauliflower to feel full for longer. These vegetables are great for weight loss as they keep you satisfied without adding many calories to your diet.

FACT CHECKED BY Christopher Roback
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.

If you have a lot of weight to lose, it can seem hopeless and impossible. However, Samantha Costa, a 23-year-old influencer, lost a whopping 60 pounds in 3 months. In a viral YouTube video, she explains exactly how she did it, and a lot of it had to do with shifting her perspective and overall approach to weight loss.


Losing 60 Pounds in 6 Months with PCOS

Samantha_CostaSamantha Costa/YouTube

She starts with her backstory: In 2018 she was diagnosed with PCOS (polycystic ovary syndrome), which resulted in weight gain. “I fluctuate weight a lot and it also affects my periods. With that being said, because I was diagnosed with PCOS, I put on a lot of weight very fast, and it wasn't a type of weight that was healthy,” she said. Costa, who is five-foot-one, topped the scale at around 200 pounds. “Being in a place where I knew I wasn't healthy was really scaring me.” At the time she was able to drop 50 to 60 pounds in “five to six months” by going to Orangetherory and eating right. “I think I weighed around 196 pounds and I got down to around 135,” she specified.

Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert

The Power of Whole Grains

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

Her main dietary change at the time involved swapping out white carbs with whole grain and whole wheat. “I literally had grilled chicken, pasta, grated cheese, and tomato sauce every single day because that's what made me happy,” she said. After graduating from college in May 2022, “and I honestly was a very steady weight of around probably 129 pounds to 140 throughout all of my senior year of college,” she felt like she was at a healthy weight for herself around 135 pounds. She spent the summer lifeguarding. “I was having a really fun time, and honestly everything was going very well,” she continued.

A Stressful Job Ruined Her Health and Happiness

Samantha_Costa2Samantha Costa/YouTube

However, in August she started her “big job at a big four company” and it was “the downfall of everything,” she claims. “I'm not going to talk too much about it, but the stress of that job, which I am no longer working in, was very, very hard for me.” She stopped working out and spent most of her free time isolating. Over a period of about 7 months she probably gained 60 to 70 pounds, and was “very, very sad,” she says. “I wasn't happy with how I looked and I was having a hard time with it, but it was more that I knew I wasn't healthy and I knew I needed to get healthy because of this. I would always tell myself, ‘You know what? You did it once. You can definitely do it again.’”

From 10,000 Steps to 500

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

She couldn’t motivate herself to go to fitness studio again, “something that I used to love going to do,” she says. While she used to walk 10,000 steps a day, she “was lucky if I hit probably 500 steps a day because I was always at my computer, always doing something for work, and there was really just no time for me to do it.”

She Lost 10 Pounds in a Week and Kept Going

Woman,,Balance,Weight,Scale,health,scalesShutterstock

Every day she looked in the mirror and told herself “in three months from now, you will look so much better. You'll feel so much better, which is the most important, and you will want to do things because you started.” Eventually she started seeing progress, claiming that she lost 10 pounds in one week, which she knew was water weight. Within a few weeks she noticed a “little bit of a difference” and once she started to see that difference, “it was a lot easier to believe in myself and notice that there was real progress happening and that there was change happening, which allowed me to keep going within my journey.”

Related: 11 Shoulder-Sculpting Workouts for Impressive Definition

The Secrets to Her Success

Healthy,Eating,Food,Low,Carb,Keto,Ketogenic,Diet,Meal,Plan,salmon,avocado,egg, broccoliShutterstock

She revealed that she did keto, which is “very hard to sustain,” she admits. “It was very hard for me to eat a certain amount of carbs every single day, and it was very hard for me to cut out sugar. I'm someone who loves sugar, but I knew that in order to be in a healthy place again, and in order to get to my goal in the most efficient way, especially with summer coming up, I needed to do something that would really change and really allow my body to adapt.” She also emphasizes the importance of protein. “Eating carbs is something that obviously we all need. I am not saying don't eat carbs. Please eat your macros. Please eat carbs. Please allow yourself to have the energy that you need. I'm just saying what I did was I lowered the amount of carbs that I ate, but I was still eating enough to feel energized to be able to go to the gym and to give my body what it needs.”

She Increased Intake of Proteins and Exercised

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

Amping up your protein intake may help you lose weight. According to clinical trials, 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. She also went back to fitness studio four to five times a week, starting with gentle workouts and working her way up to more intense ones. She also recommends taking rest days.

Stay Motivated and Positive on Your Journey

Samantha_Costa5sam.costaa/Instagram

“In the beginning, you're probably going to feel like you can't do it and it's probably going to feel impossible, and if you are someone who doesn't feel like that, I give you so much credit because I've been there so many times and I felt like it was impossible every single time,” she adds. “The number one thing I want to tell you is to prove yourself wrong. Prove every single person that may have doubted you wrong. The only thing that matters is that you believe in yourself. The only thing that matters is that you have the mindset that will allow you to feel better, and every single time you question yourself, make one of those videos, take progress pictures, tell yourself that you are so much better than you were even one day ago, and if you are really having trouble starting, just try for one day.”

Related: Fitness Expert's $5 a Day Meal Plan for Fat Loss

💪🔥Body Booster: Increasing your protein intake and decreasing your carbohydrates is a scientifically backed tactic for weight loss. However, you still need a sufficient amount of carbs to stay energized.

Portrait of happy young housewife with greek salad.
Shutterstock
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.

All weight loss is based on the essential principle of burning off more calories than you take in—but of course, it’s not as simple as that when it comes to real life. Weight loss has to be sustainable over the long term, and losing 20 pounds in 90 days is absolutely doable on a diet such as the Mediterranean diet. “While it’s not necessarily the primary goal of the diet, losing weight is a positive side effect of the Mediterranean diet,” says Penn Medicine.


“Studies have shown that people who follow the diet have been able to lose weight and keep it off for more than a year. This diet may also be more effective at helping you lose weight than a low-fat diet — where you monitor your fat intake. And, it may be just as effective as commercial diets, where you follow a regimented (and often costly) program.” If you want to enjoy your food while still losing weight, here are the basics of the Mediterranean diet to help you lose weight and improve overall health.

Limit Refined Carbs and Sugar

Wooden box filled fresh vegetablesShutterstock

Replace refined carbohydrates and sugar with fruit, vegetables, and whole grains. “Foods high in refined carbs can cause your blood sugar to spike,” says the Cleveland Clinic. “Refined carbs also give you excess calories without much nutritional benefit. For example, such foods often have little or no fiber.”

Healthy Fats

Grilled sardineShutterstock

Healthy fats from oily fish and olive oil are a staple of the Mediterranean diet. “A crucial fact to know before starting the Mediterranean Diet is that not all olive oils are the same,” says the Cleveland Clinic. “The Mediterranean Diet calls for extra virgin olive oil (EVOO), specifically. That’s because it has a healthy fat ratio. This means EVOO contains more healthy fat (unsaturated) than unhealthy fat (saturated). Aside from its fat ratio, EVOO is healthy because it’s high in antioxidants.”

Eat More Plants

Butter,Lettuce,Salad,Green,Leaves,Over,Wooden,BackgroundShutterstock

“The foundation of the Mediterranean diet is plant foods,” says the Mayo Clinic. “That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.”

Eat Plenty of Fiber

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Fiber is part of the Mediterranean Diet and can help weight loss. “These nutrients help reduce inflammation throughout your body,” says the Cleveland Clinic. “Fiber also helps keep waste moving through your large intestine and helps maintain healthy blood sugar levels. Antioxidants protect you against cancer by warding off free radicals.”

RELATED:15 Walking Routines to Lose 30 Pounds in 90 Days

Enjoy Some Legumes

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

Eating more whole grains and legumes can also help with weight loss. “By emphasizing mostly plant-based foods such as fruits and vegetables, whole grains, and legumes, the Mediterranean diet can reduce the risk of a host of diseases, from cancer to diabetes,” according to University of Utah Health. “The anti-inflammatory benefits of these ingredients can also keep your immune system strong and prevent colds and other illnesses.”

More Seafood

Raw tiger white shrimp prawn on board with herbs. Dark background. Top view.Shutterstock

Low-mercury seafood is a staple of the Mediterranean diet and fantastic for weight loss. “Eat fish or shellfish 2 to 3 times a week,” says the Mayo Clinic. “One serving of fish is around 3 to 5 ounces for adults. That's about the size of a deck of cards. The U.S. Food and Drug Administration recommends smaller servings for children twice a week.”

Healthy Swaps

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

Healthy swaps make the diet easier to stick to. “Think of the Mediterranean diet as a lifestyle,” says the University of Utah Health. “It doesn't ban certain foods or restrict calories. It simply limits less healthy foods such as red meat and butter and encourages healthier options. Big on bread? Swap your white bread for whole wheat bread. Sprinkle salt on everything? Try some fresh herbs, vinegar, or lemon juice instead.”

Money Saved

Smiling woman reading label on food package while buying groceries from refrigerated section in supermarket.Shutterstock

You might save money on the Mediterranean diet (which can go towards your new weight-loss wardrobe!). "The Mediterranean eating pattern is not only delicious, it's relatively affordable and accessible since it promotes less meat and more inexpensive food like beans,” Kim Knipe, MBA, RD, LDN, tells Penn Medicine.

RELATED:15 Simple Exercises to Get You in Shape After 50 in Just 4 Weeks

Red Wine With Meals

Waiter pouring red wine in a glass.Shutterstock

Wine is a part of the Mediterranean diet, but usually with meals. “Red wine tends to be included more often than is white wine,” says the Mayo Clinic. “Some experts and dietary guidelines recommend that women limit themselves to one glass of wine a day, and for men, no more than two glasses a day.”

Overall Health

Greek salad with beautiful sea view in Santorini island, Greece. National greek cuisine concept. Travel and vacationShutterstock

Staying healthy is about much more than weight loss. “The Mediterranean diet has been linked to improved cognitive functioning and a lowered rate of cognitive decline,” according to University of Utah Health. “In other words, it can help your brain work better today and stay healthier tomorrow. It may also lower your risk of developing neurological conditions such as Alzheimer's disease and other dementias.”

Get Moving!

Happy couple having romantic walk on beach. Space for textShutterstock

Regular exercise is very important for weight loss, regardless of the diet you are on. “The Mediterranean diet is not just about food, but also about lifestyle. It encourages people to be more active, to enjoy food in the company of friends and/or family, and enjoy life,” Knipe says.

RELATED:14 Surprising Lifestyle Changes That Melt Away 1 Pound a Week

Enjoy the Process

Romantic sunset dinner on beach. Table honeymoon set for two with luxurious food, glasses of champagne drinks in restaurant with sea view and yachts on background. Summer vacation or wedding concept.Shutterstock

Following the Mediterranean diet should not feel like a difficult way to lose weight. “You're more likely to stick with a healthy diet when you enjoy what you're eating,” according to University of Utah Health. “The Mediterranean diet isn't just full of nutrients; it's full of flavor. From ripe fruits and vegetables to crunchy nuts, its main elements are sure to tempt the taste buds. Bonus: If you enjoy the occasional glass of wine, there's no reason to stop.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Angie Hot and Flashy HotandFlashy angiehotandflashy
Copyright HotandFlashy/YouTube/Shutterstock
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.

Staying fit and healthy becomes significantly more challenging after menopause, but that doesn't mean it's impossible. Angie from Hot and Flashy has been documenting her health journey since 2013, adjusting her routine annually to optimize her wellness at 62. "Years since menopause have made everything so much harder," Angie admits, but her carefully crafted routine proves that post-menopausal women can still maintain fitness and health. Discover the practical diet and exercise changes that helped Angie reduce sugar, increase protein, and maintain her health through her 60s.

Your Body Deserves Quality Fuel

Treating your body right becomes even more crucial as you age. "We only get one body, and it has to sustain us our entire life," Angie says in her recent post. She compares body maintenance to car care—you wouldn't expect your car to run properly with poor-quality gas and no maintenance, yet many expect their bodies to thrive without proper nutrition or exercise. Making even small lifestyle changes can significantly impact your long-term health, and it's never too late to start improving your habits.

Heart Health Comes First

Protecting your heart should be a top priority, especially for women. "Heart disease is the number one killer of women in the United States, killing more women annually than all cancers combined," Angie warns. With heart disease in her family history, she's been conscious of her cardiovascular health since her 20s. While she initially followed the standard American Heart Association recommendations to limit saturated fats and processed foods, she later discovered sugar's significant contribution to heart disease and made reducing it a key focus.

The Mediterranean Diet Connection

Finding a sustainable eating pattern that works for you is essential. "My diet most closely aligns with the Mediterranean diet," Angie shares. This approach emphasizes unsaturated fats and omega-3s from sources like fish, olive oil, nuts, legumes, seeds, and avocados. She limits saturated fats, fried foods, and ultra-processed items while dramatically cutting down on added sugars. This doesn't mean zero sugar—Angie still allows herself natural sugars from fruits while reducing her added sugar intake from 115 grams daily to just 10-15 grams.

Boosting Fiber For Multiple Benefits

Increasing fiber intake offers numerous health advantages beyond digestion. "Fiber can help lower your cholesterol, control blood sugar, fight visceral belly fat, and reduce gastrointestinal cancer risks," Angie explains. Though she wasn't tracking her fiber consumption before, she now carefully monitors her intake, aiming for 21-30 grams daily. This intentional approach helps support both her heart health and weight management goals while providing additional protective benefits.

Bone Health Becomes Critical After Menopause

Maintaining strong bones becomes increasingly important as you age, especially for post-menopausal women. "After menopause, women lose about two percent of bone every year," Angie reveals. Despite regularly lifting weights and believing she consumed adequate calcium and vitamin D, DEXA scans showed bone loss. This discovery prompted her to completely revamp her diet and exercise routine over the past two years, focusing specifically on building and preserving bone density through targeted nutrition and resistance training.

Protein: The Post-Menopausal Game Changer

Protein intake becomes even more crucial after menopause. "After menopause we process protein much less efficiently," Angie explains. Even while maintaining the same protein intake, your body can't utilize it as effectively, making increases necessary. Angie boosted her daily protein from about 60 grams to 90-120 grams, ensuring she gets 30-40 grams per meal. This strategic increase supports muscle maintenance, which directly contributes to bone health—a critical consideration for post-menopausal women.

Breakfast: Consistent And Protein-Packed

Creating a routine with predictable, nutritious meals simplifies healthy eating. "I'm a creature of habit," Angie admits, preferring to eat the same breakfast almost daily rather than constantly calculating nutritional content of different options. Her primary breakfast consists of low-glycemic cereal mixed with peanut butter granola, raw almonds, and seeds, providing 30 grams of protein, 8 grams of fiber, and only 9 grams of sugar. On days when her teeth are sensitive from Invisalign adjustments, she opts for unsweetened oatmeal with sugar-free peanut butter for similar nutritional benefits.

Lunch: Salmon Salad Protein Bomb

Midday meals should sustain your energy and contribute significantly to your nutritional goals. "My lunch is very labor-intensive, but I make most things one day a week or one day a month," Angie shares. Her typical lunch features a large salad topped with salmon salad, avocado, vegetables, and a sprinkle of nuts and seeds for extra protein and fiber. A side of toast with hummus rounds out this protein-rich meal. By using whole canned salmon with skin and bones (processed in a food processor), she increases calcium intake while homemade lemon tahini dressing eliminates added sugars, resulting in 38 grams of protein and 17.2 grams of fiber with zero sugar.

Dinner: Simple Protein And Fiber Focus

Evening meals can be straightforward while still nutritionally dense. "For dinner, there are really no major changes," Angie explains. She typically enjoys salmon with fiber-rich sides like farro or quinoa plus vegetables, providing about 35 grams of protein and 3.5 grams of fiber. Alternatively, she prepares a versatile ground turkey dish loaded with vegetables and beans, served over whole grains. By substituting traditional white rice or pasta with protein-rich options like farro, quinoa, or buckwheat (which offer 6 grams of protein per quarter-cup), she boosts the nutritional value of every meal.

Supplements That Support Your Goals

Targeted supplements can fill nutritional gaps, especially for bone health. "I wasn't taking enough calcium, enough vitamin D, and I wasn't taking any vitamin K2," Angie discovered. She now takes 1,500 mg of calcium daily (up from 500 mg), increased vitamin D (approaching 4,000 IUs rather than the standard 2,000 IUs), and added vitamin K2 to direct calcium to bones rather than arteries. Her supplement regimen also includes creatine, CoQ10, resveratrol, and phytoceramides to support various aspects of her health.

Exercise: Impact And Heavy Weights For Bone Strength

Challenging your body with appropriate exercise becomes increasingly important with age. "I completely retooled my workout routine," Angie shares, replacing her previous biking and light-to-medium weight routines with impact exercises, rebounding, and heavy load-bearing resistance training. After learning that lifting light weights wasn't sufficient for bone health, she gradually increased from 3-10 pound weights to 15-20 pounds, incorporating a weighted vest during resistance training. Despite needing knee braces for comfort, she maintains a 3-4 day weekly routine, adapting exercises to her body's needs while still challenging herself.

Balance Is Still Key To Sustainability

Creating a sustainable lifestyle means allowing flexibility while maintaining consistent healthy habits. "I tend to stick to my eating plan most of the time, and then when it's a holiday or special occasion, I can do whatever I want," Angie explains. She doesn't completely eliminate treats like wine but limits consumption to once during the week and once on weekends, with a maximum of two drinks. This balanced approach allows her to maintain her nutrition goals without feeling deprived, ensuring her healthy lifestyle remains sustainable long-term.

Results That Speak For Themselves

Consistency with nutrition and exercise delivers noticeable benefits. "I don't struggle with my gut, menopausal belly fat, or trying to keep weight off," Angie shares. Her daily intake totals approximately 110 grams of protein, 23-24 grams of fiber, and just 9 grams of sugar—a formula that keeps her satisfied, energized, and free from many common menopausal complaints. While her routine requires some meal preparation and planning, the results justify the effort, proving that intentional nutrition and appropriate exercise can significantly improve quality of life during the post-menopausal years. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Melissa Neill msmelissaneill MelissaNeill
Why Is That Important?
Copyright msmelissaneill/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.

Why strength training matters for women over 40

As we age, our bodies naturally lose muscle mass at a rate of about 1% per year after 40. "Muscle is the thing that's going to fire your metabolism, it's going to stoke your metabolism up," Melissa explains in her recent post. While we can't control depleting hormones, we can absolutely control how much muscle we maintain and build.

Strength training isn't just about looking good—it also increases serotonin and endorphins that reduce anxiety and stress, while improving bone density, which becomes increasingly important as we age. And contrary to popular belief, lifting weights won't make women bulky—it simply helps replace lost muscle and creates that toned, defined look many women desire.

The benefits of compound movements

All four exercises Melissa recommends are compound movements—exercises that work multiple muscle groups simultaneously. This approach is incredibly efficient for women over 40 who may not have hours to spend at the gym. "You don't have to be strength training for hours every day. You can get away with about 30 minutes," Melissa points out.

These exercises transform your body into what she calls a "fat-burning machine" by engaging large muscle groups together, maximizing your workout time and results. Each move can be modified for beginners and gradually progressed as you build strength.

Exercise 1: The Squat - The foundation of lower body strength

Confident young sportswoman outdoors at the seaside, doing squats​Your Weekly Fat-Burning Workout PlanShutterstock

The squat is an essential movement that works far more than just your legs. "The key benefits of a squat is it's going to work your whole body," says Melissa. While primarily targeting your glutes, hamstrings, calves, and quads, squats also engage your core and even parts of your upper body when holding weights.

Squats improve mobility, stability, and balance—all crucial aspects of fitness after 40. If you're new to squats, Melissa recommends starting without weights, focusing on form, and gradually adding dumbbells or barbells as you get stronger. Even her client Jenny, who initially couldn't squat due to bad knees, eventually progressed to squatting with weights.

How to perform the perfect squat

Strength in teamwork. Two young attractive female athletes exercise on the beach doing squats with a sunrise and ocean in the background. The focus is soft and dreamy.6 Fat-Burning and Muscle-Toning Bodyweight Combos From Trainer Grace AlbinShutterstock

To perform a basic squat, stand with feet hip-width apart, lower your body as if sitting in a chair, and try to keep your knees behind your toes. "Try to go, if you possibly can, really deep in," suggests Melissa. If you struggle with depth, try elevating your heels slightly, which can make it easier to lower deeper while maintaining good form.

As you progress, you can add dumbbells held at your sides or a single dumbbell held in front of your chest. For those with access to a gym, hack squats, barbell back squats, front squats, and sumo squats (with wide-set feet) are all excellent variations to add to your routine.

Exercise 2: The Deadlift - Powering your posterior chain

Muscular caucasian woman in a gym doing heavy weight exercises. Young woman doing weight lifting at health club.​Lift WeightShutterstock

The deadlift might look simple—just lifting weight from the ground—but it delivers powerful results for women over 40. "Despite the fact, like the squat, it seems like a lower body exercise, what you're doing is working your posterior chain," Melissa explains.

This means you're targeting your hamstrings, glutes, back, and even engaging shoulders and biceps as you pull with your upper body. While traditional deadlifts can be technical, Melissa recommends starting with Romanian deadlifts (RDLs), which are more accessible and safer for those with back concerns. Using dumbbells for this movement allows you to master the form before progressing to barbell variations.

How to perform a Romanian deadlift

Beautiful woman performs Romanian deadlift in gymShutterstock

To perform a Romanian deadlift with dumbbells, start with feet hip-width apart and hold dumbbells in front of your thighs. "I'm going to bend slightly forward, so it's very different from a squat. I'm still going to bend my knees and then I'm going to come all the way up," describes Melissa.

Focus on hinging at the hips while maintaining a slight bend in the knees, lowering the weights toward the floor while keeping your back flat. You should feel this primarily in your hamstrings and glutes. Remember to squeeze your glutes at the top of the movement but avoid overextending. Start with lighter weights to master form before gradually increasing the load.

Exercise 3: The Row - Building a strong, defined back

Athletic woman doing exercise with fitness elastic band on mat at home​4. Seated Rows with Resistance Band: Back Strength for PostureShutterstock

Rows are essential for developing upper body strength, particularly in the back—a large muscle group that helps burn significant calories when trained properly. "I learned to do this when I was 50 years old, so it's never too late to learn a skill," Melissa shares about mastering pull-ups, the ultimate rowing movement.

While pull-ups might seem intimidating, there are many variations of rowing exercises that can help build toward this goal. Rowing movements work not just your back muscles but also engage your core, shoulders, biceps, and triceps, making them incredibly efficient for women over 40 who want to maximize their workout results.

Row variations for every fitness level

Young woman training on row machine weight training equipment on sport gym.Shutterstock

If pull-ups seem out of reach, don't worry—there are plenty of ways to incorporate rowing movements into your routine. For home workouts, Melissa suggests dumbbell rows: "I'm going to bend over, hands by my side, I'm going to row up like that." Resistance bands anchored to a sturdy object like a staircase can simulate lat pulldowns. At the gym, assisted pull-up machines, cable rows, or specialized equipment like the Kaiser machine can help build the necessary strength. Start where you are, and gradually progress—remember that Melissa herself didn't master pull-ups until age 50, proving it's never too late to build upper body strength.

Exercise 4: The Push-up - Total body strengthening

Sphinx Push-Ups, Portrait shot of attractive middle aged woman doing plank exercises on yoga mat in the fitness studio.​6. Sphinx Push-UpsShutterstock

The push-up is a powerful bodyweight exercise that works nearly every muscle in your body. "You can think of it as a chest exercise, but actually you're going to work your shoulders, your back, your chest, your core, your quads, your hamstrings, even your glutes come in," Melissa explains. Many women on her program initially believe they can't do a full push-up, but quickly progress from modified versions to the full movement. Push-ups help with overall fitness, burn significant calories due to the number of muscles engaged, and build functional strength that translates to everyday activities.

Push-up modifications for all levels

Sporty woman doing press ups against a white wall outside.​ Mistake 1: Starting with Wall Push-upsShutterstock

If you're not ready for full military-style push-ups, Melissa offers several modifications to help you build strength: "If that's hard for you, you could try putting your hands out a bit wider." You can also perform push-ups from your knees, with hands elevated on a bench or sturdy surface, or even against a wall if you're just starting out. The key is to start where you are and gradually progress. Aim to do as many full push-ups as possible before switching to a modified version to complete your set. With consistent practice, you'll be surprised at how quickly your strength improves.

Combining the exercises for maximum results

To create an effective workout routine, Melissa suggests incorporating all four key exercises—squats, deadlifts, rows, and push-ups—into your training plan. You don't need to do all of them in a single session; instead, you might focus on two per workout, alternating throughout the week. "You're working all these muscle groups, so you're going to burn tons of fat," Melissa points out. These compound movements create the foundation of strength training that will help you regain lost muscle, boost your metabolism, and transform your body shape. Start with 2-3 sets of 8-12 repetitions for each exercise, adjusting the weight and intensity to match your fitness level.

Consistency is key to transformation

The transformations Melissa has witnessed in her clients didn't happen overnight—they were the result of consistent effort over time. "I would never have thought that I would be able to build actual muscle," says Jenny, one of Melissa's clients whose before-and-after photos demonstrate significant change. The beauty of these four key exercises is that they can be performed at home with minimal equipment, at a gym, or even modified to use just body weight when traveling. By committing to incorporating these movements into your routine 2-3 times per week, you'll gradually build the strength and muscle that helps combat age-related changes in metabolism and body composition. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

 Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/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.

Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.