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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.

How Many Calories You Should Really Eat After 50, According to a Doctor

The science-backed approach to sustainable weight loss after 50.

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.

dr-morgan-nolte
Dr. Morgan Nolte/YouTube
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.

Nearly three out of four adults struggle with being overweight or obese, and this challenge becomes even more difficult after age 50. Dr. Morgan Nolte, a board-certified clinical specialist in geriatric physical therapy and founder of Zivly, has seen firsthand how excess weight increases risk factors for conditions like type 2 diabetes, heart disease, and dementia. "Having excess weight is a risk factor for so many of the health conditions that I treated in geriatric physical therapy," notes Dr. Nolte. Understanding how many calories you should actually consume—and why the standard advice often fails—could be the key to finally achieving sustainable weight loss in your 50s and beyond.


Why Calorie Counting Alone Doesn't Work

Traditional calorie-restricted diets often lead to disappointing results, especially after 50. "Research shows that every time you do a diet, your metabolism slows down," Dr. Nolte explains in her post. This metabolic adaptation means when you return to normal eating, you'll likely gain back even more weight than before. The problem isn't just about willpower—it's about understanding how your body's metabolism and hormones change with age.

Your Hormones Change Everything After 50

Portrait of a happy attractive mature senior woman 50 years old at sunset

Shutterstock

Your body undergoes significant hormonal shifts after 50 that directly impact weight management. "As you age, you become more prone to something called insulin resistance," says Dr. Nolte. For women who have experienced menopause, decreased estrogen removes a natural protection against insulin resistance. "That's why a woman's body can change so much after menopause becoming softer, less muscular. And you're likely going to notice more belly fat," Dr. Nolte points out.

Understanding How Insulin Affects Your Weight

Portrait of mature couple relaxing in outdoor sofa

Shutterstock

Insulin fundamentally controls whether your body stores or burns fat. Dr. Nolte describes insulin as "your fat creation and storage hormone," explaining how chronically elevated levels lock your body in fat-storage mode. Simply reducing calories without addressing insulin resistance creates a perfect storm of hunger, cravings, and metabolic slowdown that ultimately leads to weight regain.

Why What You Eat Matters More Than How Much

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top view​Hopping “On and Off” the WagonShutterstock

The composition of your diet dramatically influences your hormonal response. "1500 calories from chicken and vegetables are processed completely differently and create a different hormonal cascade in your body and brain than 1500 calories from donuts and cookies," Dr. Nolte explains. Foods that trigger insulin spikes direct energy toward fat storage, while protein-rich options support muscle maintenance and steady energy levels.

Why Popular Diet Plans Often Fail After 50

Lafayette - Circa April 2017: Weight Watchers Meeting Location. Oprah Winfrey is a Weight Watchers Spokesperson and Stockholder IVShutterstock

Many established weight loss programs don't account for the physiological changes that occur after 50. "You might be following a popular plan like Weight Watchers or a plant-based diet, but these programs may not be addressing your insulin resistance," warns Dr. Nolte. She notes that many people unintentionally sabotage their efforts by "overeating carbs with all those zero point Weight Watchers foods like apples and bananas that spike blood sugar and insulin."

How Much Protein You Actually Need

Raw chicken breast on tray on white background, scales, weigh, weight, kitchen​Protein-Rich Foods to Include DailyShutterstock

Maintaining muscle mass becomes increasingly challenging after 50, making protein intake crucial. Dr. Nolte recommends "getting one gram of protein per pound of your ideal body weight every day." For instance, if your ideal weight is 130 pounds, aim for approximately 130 grams of protein daily. This approach ensures that weight loss comes primarily from fat rather than muscle tissue.

Calculate Your Maintenance Calories

Gray pencil, calculator and opened account bookShutterstock

Before creating a deficit, you need to establish your baseline calorie needs. "The easiest way to do this is by tracking your food intake for about a week without changing what you're eating or how much you're eating," suggests Dr. Nolte. For a simpler approach, non-exercising women can multiply their current weight by 10, exercising women by 12, and men by 13 (non-exercising) or 15 (exercising).

The Right Calorie Deficit For Sustainable Results

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

After determining your maintenance calories, create a moderate deficit for healthy, sustainable weight loss. "We recommend a mild to moderate deficit of 250 to 500 calories per day," Dr. Nolte advises. This approach supports steady weight loss without triggering the metabolic slowdown that follows severe restriction, helping you establish habits that last.

Focus On Low-Insulin Foods

Salmon baked. Salmon fish hot fillets in baking tray. Salmon fillets with lemon and seasoning cooked in a baking pan.

Shutterstock

The types of food you eat significantly impact your insulin levels and weight loss success. Dr. Nolte recommends focusing on "nutrient-dense, low inflammatory foods like lean proteins, vegetables, healthy fats, and low-carb options." These foods provide essential nutrients while minimizing insulin spikes that promote fat storage and inflammation.

The Long-Term Approach That Actually Works

Happy mature woman of 50 years on the beach

Shutterstock

Achieving lasting weight loss after 50 requires addressing the root causes of weight gain. "The secret to losing weight, keeping it off, and improving your health after 50 is all about a low insulin and inflammation lifestyle," Dr. Nolte emphasizes. Unlike temporary diets or quick fixes, this approach creates sustainable changes that support your health and weight management goals for years to come. And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

More For You

dr-morgan-nolte
Dr. Morgan Nolte/YouTube
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.

Nearly three out of four adults struggle with being overweight or obese, and this challenge becomes even more difficult after age 50. Dr. Morgan Nolte, a board-certified clinical specialist in geriatric physical therapy and founder of Zivly, has seen firsthand how excess weight increases risk factors for conditions like type 2 diabetes, heart disease, and dementia. "Having excess weight is a risk factor for so many of the health conditions that I treated in geriatric physical therapy," notes Dr. Nolte. Understanding how many calories you should actually consume—and why the standard advice often fails—could be the key to finally achieving sustainable weight loss in your 50s and beyond.


Why Calorie Counting Alone Doesn't Work

Traditional calorie-restricted diets often lead to disappointing results, especially after 50. "Research shows that every time you do a diet, your metabolism slows down," Dr. Nolte explains in her post. This metabolic adaptation means when you return to normal eating, you'll likely gain back even more weight than before. The problem isn't just about willpower—it's about understanding how your body's metabolism and hormones change with age.

Your Hormones Change Everything After 50

Portrait of a happy attractive mature senior woman 50 years old at sunset

Shutterstock

Your body undergoes significant hormonal shifts after 50 that directly impact weight management. "As you age, you become more prone to something called insulin resistance," says Dr. Nolte. For women who have experienced menopause, decreased estrogen removes a natural protection against insulin resistance. "That's why a woman's body can change so much after menopause becoming softer, less muscular. And you're likely going to notice more belly fat," Dr. Nolte points out.

Understanding How Insulin Affects Your Weight

Portrait of mature couple relaxing in outdoor sofa

Shutterstock

Insulin fundamentally controls whether your body stores or burns fat. Dr. Nolte describes insulin as "your fat creation and storage hormone," explaining how chronically elevated levels lock your body in fat-storage mode. Simply reducing calories without addressing insulin resistance creates a perfect storm of hunger, cravings, and metabolic slowdown that ultimately leads to weight regain.

Why What You Eat Matters More Than How Much

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top view​Hopping “On and Off” the WagonShutterstock

The composition of your diet dramatically influences your hormonal response. "1500 calories from chicken and vegetables are processed completely differently and create a different hormonal cascade in your body and brain than 1500 calories from donuts and cookies," Dr. Nolte explains. Foods that trigger insulin spikes direct energy toward fat storage, while protein-rich options support muscle maintenance and steady energy levels.

Why Popular Diet Plans Often Fail After 50

Lafayette - Circa April 2017: Weight Watchers Meeting Location. Oprah Winfrey is a Weight Watchers Spokesperson and Stockholder IVShutterstock

Many established weight loss programs don't account for the physiological changes that occur after 50. "You might be following a popular plan like Weight Watchers or a plant-based diet, but these programs may not be addressing your insulin resistance," warns Dr. Nolte. She notes that many people unintentionally sabotage their efforts by "overeating carbs with all those zero point Weight Watchers foods like apples and bananas that spike blood sugar and insulin."

How Much Protein You Actually Need

Raw chicken breast on tray on white background, scales, weigh, weight, kitchen​Protein-Rich Foods to Include DailyShutterstock

Maintaining muscle mass becomes increasingly challenging after 50, making protein intake crucial. Dr. Nolte recommends "getting one gram of protein per pound of your ideal body weight every day." For instance, if your ideal weight is 130 pounds, aim for approximately 130 grams of protein daily. This approach ensures that weight loss comes primarily from fat rather than muscle tissue.

Calculate Your Maintenance Calories

Gray pencil, calculator and opened account bookShutterstock

Before creating a deficit, you need to establish your baseline calorie needs. "The easiest way to do this is by tracking your food intake for about a week without changing what you're eating or how much you're eating," suggests Dr. Nolte. For a simpler approach, non-exercising women can multiply their current weight by 10, exercising women by 12, and men by 13 (non-exercising) or 15 (exercising).

The Right Calorie Deficit For Sustainable Results

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

After determining your maintenance calories, create a moderate deficit for healthy, sustainable weight loss. "We recommend a mild to moderate deficit of 250 to 500 calories per day," Dr. Nolte advises. This approach supports steady weight loss without triggering the metabolic slowdown that follows severe restriction, helping you establish habits that last.

Focus On Low-Insulin Foods

Salmon baked. Salmon fish hot fillets in baking tray. Salmon fillets with lemon and seasoning cooked in a baking pan.

Shutterstock

The types of food you eat significantly impact your insulin levels and weight loss success. Dr. Nolte recommends focusing on "nutrient-dense, low inflammatory foods like lean proteins, vegetables, healthy fats, and low-carb options." These foods provide essential nutrients while minimizing insulin spikes that promote fat storage and inflammation.

The Long-Term Approach That Actually Works

Happy mature woman of 50 years on the beach

Shutterstock

Achieving lasting weight loss after 50 requires addressing the root causes of weight gain. "The secret to losing weight, keeping it off, and improving your health after 50 is all about a low insulin and inflammation lifestyle," Dr. Nolte emphasizes. Unlike temporary diets or quick fixes, this approach creates sustainable changes that support your health and weight management goals for years to come. And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
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 healthy after 50 doesn't have to be complicated, but many of us unknowingly sabotage our wellbeing. Dr. Eric Berg, DC, age 59, specializes in Healthy Ketosis and Intermittent Fasting and has dedicated his career to uncovering the truth about getting healthy and losing weight. As director of Dr. Berg's Nutritionals, a best-selling Amazon author with 13 million YouTube subscribers, his experience has revealed seven critical mistakes that can dramatically impact your health, especially after 50. Avoiding these common pitfalls could transform your energy, weight, and overall wellness starting today.

Trusting the Wrong Health Sources

Your health information is only as good as its source. In his post, Dr. Berg warns that "you want to really make sure that the source of your information that you get is based on someone who has a lot of experience and results in the problem you're trying to solve." Most conventional doctors receive minimal nutrition training, focusing instead on matching symptoms with medications. As Dr. Berg explains, standard medical practice is often "about giving you a label for a certain condition that's very descriptive and then matching that with a medication." What you really need is someone focused on addressing root causes rather than masking symptoms.

Accepting Diagnoses Without Question

Doctor,,Patient,hospital,medical,health​Monitor Your Progress Through TestingShutterstock

Not all medical diagnoses get to the heart of your problem. "Be very careful about accepting a diagnosis that just doesn't seem right," Dr. Berg advises. Many health conditions share similar symptoms but require completely different treatments. Before accepting a diagnosis that doesn't feel right, consider seeking a second opinion or working with a healthcare provider who examines the underlying causes of your symptoms rather than just treating the surface issues.

Using Treatments With Harsh Side Effects

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom​Common Side Effects to ExpectShutterstock

The cure shouldn't be worse than the condition. Dr. Berg emphasizes that you should "make sure that the solution or the treatment that you get doesn't create more problems than your current symptoms, aka side effects." Many conventional treatments come with side effects that can trigger new health issues, creating a cascade of problems. Instead of accepting these risks as inevitable, explore treatment options that address the root cause with minimal side effects.

Neglecting Critical Nutrients

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

After 50, three specific nutrients become absolutely essential. "The most important one is vitamin D," states Dr. Berg. "Did you know that vitamin D influences 10% of those genes?" He notes that therapeutic benefits often require higher doses than typically recommended: "To create a therapeutic effect for vitamin D, you need to use 10,000, 20,000, 30,000, 50,000, or more of vitamin D3 to really create an effect." The second critical nutrient is magnesium, which Dr. Berg explains is "involved in thousands of different things in the body. Every different type of heart disease usually has a magnesium deficiency." The third key nutrient is zinc, which works synergistically with the other two. "Zinc is very, very important and a lot of people are deficient in zinc," Dr. Berg notes, adding that these nutrients "all really depend on each other."

Consuming Too Much Calcium and Iron

Woman hands with omega 3, multivitamins, vitamins B, C, D, collagen tablets, probiotics, iron capsule. Hand hold supplements on blurred background. Unrecognizable woman takes vitamins daily. Top view.Shutterstock

Not all nutrients are beneficial in large amounts. "As we age, calcium tends to plug everything up," Dr. Berg warns. Without sufficient magnesium to regulate calcium, excess amounts can deposit in soft tissues and contribute to heart disease. Even more concerning is excess iron: "If you have too much iron, you're going to rust out your organs," cautions Dr. Berg. Our bodies can only eliminate 0.5 to 1 milligram of iron daily, yet the recommended daily allowance is much higher—8 mg for men and 18 mg for women of childbearing age. Dr. Berg advises, "We're taking in way too much iron" and suggests carefully monitoring food labels to avoid excessive intake.

Restricting Dietary Cholesterol

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white box​EggsShutterstock

Cholesterol is crucial, especially as you age. "When we age is we start having a decrease in hormones, testosterone, progesterone, estrogen, things like that. And all of those hormones are built out of cholesterol," Dr. Berg explains. Reducing cholesterol through diet or medication can further deplete already diminishing hormone levels after 50. According to Dr. Berg, "We need cholesterol for our brain, bile salts to help digest fats. Most importantly, we need cholesterol to make hormones." He recommends consuming cholesterol-rich foods like "butter, eggs, dairy, shellfish" to support hormone production.

Eating Too Frequently and Too Many Carbs

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.​Protection Against Fatty Liver DiseaseShutterstock

Your eating pattern may be more important than what you eat. "Every time you eat, you stimulate insulin," explains Dr. Berg. "Producing too much insulin is probably the single biggest problem right now behind so many chronic illnesses, not just diabetes, but a fatty liver, high blood pressure." He suggests reducing your eating frequency: "If you could just take your snacks, if it's nuts or whatever, and just push them to the meal and just had two meals a day, I think that would be awesome." This approach naturally supports intermittent fasting, which helps reduce insulin levels. Additionally, Dr. Berg emphasizes the importance of reducing carbohydrates, especially starches: "It's not just about cutting down the sugar carbohydrates. It's cutting down this other carbohydrate called starch."

Not Prioritizing Protein as You Age

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Protein becomes increasingly vital after 50. "Most of your body is protein, not just muscle, connective tissue, but your immune system, antibodies, white blood cells," Dr. Berg explains. He notes that people "will continue to eat until their protein requirements are satisfied," which explains why low-protein junk foods never truly satisfy hunger. As you age and naturally lose muscle mass, protein requirements actually increase. Dr. Berg recommends nutrient-dense animal proteins: "What food would give you the most healing? Right off the bat, grass-fed beef, grass-fed lamb. That's the most nutrient-dense food to heal the gut, to give you trace minerals, to give you B vitamins, but also to give you the highest quality protein."

Ignoring Your Environment and Stress Levels

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Your surroundings and stress management significantly impact your health. "If you expose yourself to too much stress, it kind of gets stuck into your mind and you're trying to go to bed and you can't sleep and you're worrying and you're in this constant state of fear," Dr. Berg explains. He emphasizes the healing power of nature: "I didn't realize at first how important your environment was until I had this great opportunity to move out of the city into the farm. I'm going to tell you having that space is such a therapy. It's going into nature. It's so important to do this on a regular basis." Regular exercise also plays a crucial role in stress management. As Dr. Berg notes, "What exercise does is it kind of flushes out the cortisol and the adrenaline that builds up just from being on this planet."

Underestimating the Gut Microbiome

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,Tract​Digestive IssuesShutterstock

Your gut bacteria function as a vital organ system. "What you have to realize is when you take an antibiotic, you will never have the same microbes ever again," warns Dr. Berg. Contrary to common belief, he states, "It's a lie that they told you that, oh yeah, you're just going to actually decrease the number of microbes, and they're just going to come back to normal just like before. No, that's a lie." Your microbiome influences everything from immune function to mood: "The importance of supporting the gut microbes as an organ is vital for what? Immune protection, the neurotransmitters that are created, your mood, your cognitive function is influenced by the microbes." Dr. Berg recommends regularly consuming "fermented foods, sauerkraut, kimchi, yogurt, and taking a very good probiotic."

Final Word

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Creating lasting health requires deliberate action, especially after 50. As Dr. Berg emphasizes, "health has to be created. It doesn't just automatically happen." By avoiding these seven critical mistakes, you're setting yourself up for vibrant health well beyond age 50. Start implementing these changes today to build a foundation for lasting wellness that supports your body's natural healing abilities. And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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 look younger? Dr. Fay Kazzi is a registered dietician with an extensive background in nutrition and dietetics who has a PhD in rehabilitation science. “From the age of 35 and on, when it comes to stubborn weight, the usual weight loss fixes like caloric deficit and exercise might not be as helpful as they used to be, which is why I'm here to help you guys out,” she says at the start of the clip. As part of her “Age Gracefully Nutrition” series, she goes on to explain why you need to change your approach to weight loss as you get older and reveals her top three “weight loss hacks.”


Weight Management Gets Challenging As You Age

“You have that one friend that always seemed to have been on the heavier side, and then some time goes by, you don't see them for a while, and then you see them again. But something has changed. They've lost a significant amount of weight like we're talking about 15 or 20 pounds, and then the first thing that you notice is, wow, they look so much younger. So yes, weight loss not only improves your metabolic health, but it also makes you appear younger, healthier, and more vibrant,” she says in the post. “Why does weight management get a bit more challenging after 35? Here are three possible reasons,” she says.

You Experience Metabolic Decline at 35

“Number one, natural metabolic decline around the age of 35,” she reveals. “A woman's metabolic rate tends to slow down due to natural changes in muscle mass and hormonal shifts. The lean muscle mass, which burns more calories than fat tissue, naturally declines with age. A 2021 study in the Journal of Science found that the metabolic rate slows down approximately one to 2 percent per decade after the age of 30, meaning fewer calories are burned at rest than when you're younger. So you could basically just sit around and do nothing, and your body would burn calories when you were a teenager and in your twenties. This gradual reduction makes it easier to gain weight and harder to lose it without adjusting caloric intake and increasing our physical activity, which is another reason why building muscle is so important in your late thirties.”

You Also Experience Hormonal Changes

“Number two reason, hormonal changes, and insulin sensitivity,” she continues. “Hormonal fluctuations, especially around perimenopause, which can start as early as your late thirties, can significantly impact your weight loss. So estrogen, which influences where the body fat is stored, starts to decline, often resulting in more abdominal fat storage. I know it's the worst, and as we all know, it's harder to lose. So additionally, a decline in estrogen can contribute to reduced insulin sensitivity, which can lead to higher blood sugar levels and then increased fat storage. Research in the Journal of Clinical Endocrinology and Metabolism highlights that even slight changes in estrogen levels can increase body fat, particularly, unfortunately, again in the abdominal area.”

RELATED: Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

And, Lifestyle Demands and Stress Levels Usually Increase

“Number three reason is lifestyle demands and stress levels,” she continues. “Women in their late thirties often juggle careers and family responsibilities and other social demands, which can lead to increased stress and disrupted sleep patterns. So, both stress and lack of sleep can raise your cortisol levels, a hormone that's associated with increased appetite and fat storage. Again, it goes to the abdominal area. A 2018 study in the Journal of Obesity found that higher cortisol levels were linked to weight gain, especially in midlife women, due to the stress of balancing various life demands. So this can make weight loss especially harder despite the diet restrictions and exercise efforts.”

However, There Are Things You Can Do to Mitigate the Effects

However, there are things you can do. “Even though these factors combined can make weight loss after 35 more challenging with targeted strategies, it is possible to mitigate these effects. There are ways, and there are paths. There are three things you can start doing today to lose weight and keep it off,” she says.

First, Increase Your Protein Intake

“Number one, increase your intake of protein per meal,” she suggests. “This is such a game changer. If you're a woman and you're in your late thirties, you absolutely have to start building all of your meals around protein, not carbohydrates. Depending on your activity level, you need about 0.8 to 1.2 grams of protein per kilogram of weight. So if you're, say, 125 pounds, that's about 57 kilograms, so roughly about 45 to 50 grams of protein, you want to split that throughout the day. So about 20 to 25 grams of protein per meal, and this is totally doable.” She points out that one cup of Greek yogurt is 20 grams, half a cup of ground turkey is about 20 grams, half a cup of tofu is about 20 grams, and one cup of lentils is about 20 grams. “The reason increasing protein helps is because it boosts the metabolism. It preserves lean muscle mass, and it makes you feel full, reducing your appetite. So how does that work? Protein increases the production of satiety hormones, glucagon-like peptide one cholecystokinin, while reducing, reducing the production of hunger hormones such as ghrelin.”

RELATED: 8 Diet Tips to Lose Weight, According to Coach

Second, Narrow Your Eating Window

“Number two, narrow your eating window,” she suggests. “By now, for sure, you've probably heard a lot about intermittent fasting, time-restricted eating, and chrononutrition. Let me distill it for you. We really don't need to have three large meals spread throughout the day. Narrowing your eating window gives your body the ability to rest, rejuvenate itself, and set all of its metabolic ducks in order, so to speak. When you don't eat for a longer period of time, your body runs out of sugar and starts to burn fat for energy. This process is called metabolic switching. If you don't have any other underlying medical conditions, the general rule of thumb is to eat your day's calories within an eight-hour window, so have a late breakfast, let's say around 11:00 AM, and try to have your last meal before 6:00 PM. Also, when you stop eating earlier in the day, this is going to improve your sleep, which is also going to increase your metabolic health.”

Third, Increase Intake of High Quality Fat

Number three, increase your intake of high-quality fat. “I know this sounds so counterintuitive, but there's so much evidence right now that high-quality organic fats like cold pressed olive oil, grass-fed butter, raw nuts and seeds, the fat in free-range eggs, the fat and avocados, coconut cream, and kinds of milk are extremely satiating and nutrient dense and actually do not contribute to obesity,” she says. “It's been well established in research for decades now that one of the outcomes for epileptic patients who are put on a strict high fat, low carb diet as part of their treatment plan to manage their epileptic episodes is that these patients also lose weight by significantly reducing the carbohydrates. The body switches to burning fat for energy, which can result in weight loss, especially with that stubborn fat, but let's not get carried away. The recommendation for a generally healthy woman is to reduce the carbohydrates and increase the high-quality fats moderately.”

However, do not confuse this with overly processed, poor-quality fats like seed oils and their hydrogenated byproducts. “These include canola oil, corn oil, safflower oil, vegetable oil, soybean oil, and margarine, which are all in most processed foods such as your pastries, your chips, and your canned soups. Yes, they are hiding in your canned soups, crackers, cookies, breakfast cereals, mixed nuts, and even some of the bread brands out there. These kinds of fats do the opposite. They have no nutritive value, and they're loaded with empty calories. They actually contribute to inflammation, which increases the retention of fat,” she says.

RELATED: Mum Lost 135 Pounds After Fixing These 6 Mistakes She Made Every Day

See Results in Just a Few Weeks

“These are three recommendations that you can start applying today to see a dramatic and sustained difference in your weight loss journey in just a few weeks. Of course, practices like regular exercise, decreasing your intake of, let's say, sugary beverages, and decreasing your stress levels will also assist with healthy and maintained weight loss,” she concludes. 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 fighting an unexplained weight gain after 40? You're not alone. According to renowned women's health expert Dr. Mindy Pelz, speaking with Marie Forleo (#1 New York Times bestselling 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

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"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

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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

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"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

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"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

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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.

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Keto, Caveman, Mediterranean, Atkins, the list goes on. There are so many diets that people use to lose weight. However, according to one expert, there is one that trumps the rest when it comes to losing body fat. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers who uses his science-backed training to help people lose weight and get into great shape. In a viral YouTube video, he reveals that he has found the “number one diet to lose fat.” Ethier explains that “it's tough to lose fat, let alone keep it off. But there's a reason why the old saying abs are revealed in the kitchen is still around because it's true.” Most of “even the popular diets that work tend to have more cons than pros,” he adds. “Today, I'm sharing the size back diet that's simple, easy to stick to, and just works. Here's everything you need to know.”


All Fat Loss Diets Have One Goal: Eat Fewer Calories Than You Burn

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“First off, you must understand that all fat loss diets, regardless of what you call it, have one simple goal: To get you into a calorie deficit where you're eating fewer calories than you burn every day,” he says. “But in the diet, I'll be showing you today, rather than cutting out foods, the first step is actually the opposite: Eat more. Not just any food, though.”

You Need to Eat More Protein

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What do you need to eat more of? Protein, he says. “One study published back in 2005 had participants change nothing else aside from eating twice as much protein as they usually do. You'd expect that since they were eating more, they would gain weight, right? Well, here's what actually happened.”

After Increasing Protein, People Ate Less Calories

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“After bumping up their protein intake, the participants ended up eating 440 fewer calories every day without them even realizing it. And after sticking to their high protein diet for 12 weeks, they lost almost 10 pounds of fat,” he says.

This Is Because Protein Is Filling

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“Now, as for why this happened, part of it is because protein is extremely filling,” he says. “Try to eat 400 calories worth of chicken breasts compared to a bowl of cereal, and you'll be shocked with just how long you stay full.”

When You Eat Protein, Your Body Will Burn Off Fat for Energy

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He says that “the real power of protein is that when you're in a calorie deficit, your body can choose to burn off either fat or muscle for energy.” And, “eating enough protein, ideally at least 0.8 grams per pound of your body weight per day, it sends a powerful signal to your body to keep your muscle and burn off your fat for energy.”

You Are Also More Likely to Keep Fat Off

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And, you won’t just burn fat, but keep it off. “This is why high protein diets not only lead to more fat loss during the diet but have also been shown to be more effective at preventing fat regain after the diet is over,” he says. This doesn’t mean you have to eat chicken breasts for every meal. He recommends choosing sources you actually enjoy.

Cutting Carbs Will Also Help You Lose Weight

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“So we're gonna continue the theme of eating more, but now with carbs,” he says, telling a story about how he once cut all carbs, “bread, rice, candy, even ketchup, anything that contains some form of carbs,” out of his diet. “By day three of this, I felt like complete crap, super low energy, and my gym performance sucked. Now, after about a week, I actually did end up losing about five pounds, but I was confused because I didn't look or feel any better.”

Your Body Will Use Other Sources for Energy

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He said that your body will eventually “adapt to this” and learn to use other sources for energy. “But the research is clear: As long as you're in the calorie deficit and eating enough protein, you'll lose fat regardless of if you're eating a ton of carbs or none at all.”

He Recommends Saving Carbs for Before and After Workouts

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“The calories from carbs add up fast. If you're currently overeating, then you probably will need to cut back on some of your carbs or at least choose less processed carbs that can keep you fuller for fewer calories,” he says. “A good strategy I personally use is saving most of my carbs for before and after my workout for when I need the most energy and then add them into my other meals.”

Limit Fats

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Next up, fats. “Unlike carbs and protein, which only contain four calories per gram, fats are much easier to overeat with because they contain more than double the calories at nine calories per gram,” he says.

Don’t Cut Them, Just Eat in Moderation

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“But just like with carbs, you shouldn't completely cut out your fats,” he says. Instead, “just have them in moderation or try to make swaps like using skim milk instead of full cream spray oil instead of cooking oil, choosing less fatty cuts of meats or using a lower calorie salad dressing.”

You Will Lose Weight on Strict Diets, But You Are Likely to Gain It Back

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He also talks about a 2021 study that had subjects follow a strict meal plan. “The goal was to put them in a calorie deficit, and they weren't allowed to substitute any of the foods they were given. After ten weeks, the results were great. On average, the participants lost about seven pounds of fat. But here's the catch. As soon as the diet was over, most of them quickly regained the fat they lost. This is because sticking to strict meal plans doesn't actually teach you the proper habits of sustaining fat loss in the long run,” he says.

The Number One Diet to Lose Weight: The Balanced Plate Concept

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Enter the top diet for fat loss, the balanced plate concept. “Instead of rigidly planning out your meals, most of your meals should look something like this: First, fill a quarter of your plate with a protein source like the ones I showed earlier. Next, to keep you full, fill half of your plate with vegetables and or fruits. And then lastly, balance out the last quarter of your plate with either carbs and or fats,” he says. You can also apply this concept when eating out.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Also, Pay Attention to How Often You Eat

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He adds that one factor most people overlook is how often they eat. “I used to think skipping meals was a great idea. If I didn't eat much or just snack lightly throughout the day, I wouldn't be getting many calories in, and that would surely lead to a calorie deficit. But this quickly became a nasty cycle. I'd end up feeling like crap by the end of the day, and as soon as I finally ate something, my stomach would just be a bottomless pit that never got satisfied,” he says. “Generally, you should avoid ever getting to a point where you're feeling dizzy, have low blood sugar, and want to eat everything in sight.”

You Can Also Try Intermittent Fasting

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He also brings up intermittent fasting, “where you don't eat your first meal until usually around 12:00 PM and then don't eat anything past 8:00 PM,” he explains. “I've personally used this in the past, and it worked really well, not because it's magic, but because it can make sticking into a calorie deficit easier by fitting all your meals into a smaller time window.”

He Sticks to a Regular Schedule of 3 to 4 Meals

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“I prefer a more regular scheduled eating with at least three to four main meals per day, spread out by around three to four hours from each other, and then I'll just add in one to two snacks or fruit between my meals when I'm the most hungry,” he continues. “Just keep in mind that your body will need time to adjust if you change your eating schedule. But if done properly, you should feel improved and consistent levels of energy throughout your whole day.”

RELATED: Stop These 20 Habits and Watch the Pounds Melt Away

Where You Eat Matters Too

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“Speaking about when you eat, did you know that where you eat also matters? This study, published in 2021, analyzed the food environments of over a thousand households. It found that one of the strongest predictors of being overweight was eating meals in front of a TV,” he reveals.

Also, Slow Down Your Eating

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“In addition to this, a few other interesting studies have shown that slowing down your meal by taking more bites, using chopsticks, or eating with small utensils all has a powerful effect on reducing hunger and potentially boosting fat loss,” he notes.

Make Small Changes at a Time

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“Sure, bodybuilders and hardcore fitness guys like myself have no problem losing fat fast if needed, but you'll make way more progress making just small changes at a time and aiming to lose even just half a pound of fat every single week consistently, rather than losing a pound or two on some weeks and then gaining it all back again on other weeks,” he says.

RELATED: Top 8 Superfood Breakfasts You Should Eat Every Day to Lose Weight

Create a Diet You Can Enjoy

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“But just keep in mind that you will mess up at some point. Maybe you'll binge eat really bad one night, or maybe you'll have a cheat meal gone wrong, and that's okay. It's happened to me countless times. One meal or even a whole day of eating junk won't ruin your progress, but if you find yourself cheating on your diet too often, then that's often a sign that you need to make it more enjoyable,” he says. “Create a diet you actually enjoy because that's what you'll be more likely to stick to in the long run.” 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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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Evidence-Based

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

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

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

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Evidence-Based

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

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

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

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

 
 @alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt 
 
 

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
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Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok 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 1829 calories and 147 g 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

“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

“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

“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 collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“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.”

Try Eating More Vegetables, Expert Says

“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