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        I Found "The Best Diet for Women Over 50" to Lose Weight
    Fitness coach Susan Niebergall gets real about post-menopausal weight loss.
By Leah GrothJul 30, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Courtney Pelitera ms, rd, cnsc
susanniebergallfitness/Instagram
By Leah GrothJul 30, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Courtney Pelitera ms, rd, cnsc
Nutrition & Diet
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Susan Niebergall is an online fitness coach, personal trainer, and strength coach and the owner of Susan Niebergall Fitness. In a recent viral video, she gets candid about what it takes to lose weight over 50. “Let's talk about what the absolute best diet is for women over 50. Go grab your coffee, sit down with me, and we're gonna chat all about what I think is going to be the very best diet for all of you over 50. Let's go,” she says.
It’s Never Too Late to Lose WeightSusan wants to “set the record straight” about the things women over 50 can be doing in terms of diet, “and what are those things and how we can make the changes that we wanna make,” she says. “The very first thing out of the gate that I think needs to be said and that you need to believe is that, first of all, it's never too late. It is never too late for you to make any change that you want to make. Whether that's losing weight, building muscle, or changing your job, it doesn't matter. It's never too late.”
There Were a Lot of Misleading TrendsShutterstock
“One thing I think we all need to consider here is we all grew up in weird times,” she says, explaining that most people her age have “seen everything” when it comes to diet trends. “We've probably been there, done that. “ She references the “fat makes you fat phase” craze and the “everything was non-fat” trend. “We grew up thinking sugar and fruit was bad for us, that that was going to make us fat. I mean, with all of this in our heads playing in our heads, it's no wonder we're all kind of wondering what the heck are we supposed to do. It's so confusing, and that leads us to always searching for what's the best, what's the best diet?”
There is No “Best” Diet Aside From Sustainability
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“I wanna start off by saying there is no best diet. The best diet is what you can do and what you can sustain over time. That's what the best diet is. And we're gonna talk about what comprises the best diet for each one of us because the characteristics are going to be very, very, very similar,” she says.
There Is No “Sexy” Way to Lose WeightShutterstock
“The one thing about weight loss that I've seen over the decades is that people try to have these ‘sexy sells.’ They're trying to bring you into this advertising with nothing of substance to give you,” she says, explaining that there is no sexy way to lose weight. “We've seen so many products and methods out there that are trying to guarantee you that you can lose a lot of weight in a short period of time.”
What Works When You Are Younger, Won’t Work After 50Shutterstock
“The bottom line here is that there's nothing sexy about losing weight after the age of 50. What works for someone who's younger than 50 is going to work for someone who's over 50. That's the bottom line,” she says.
You Can Still Lose Weight After 50 with Health IssuesShutterstock
“Sometimes people are diagnosed with conditions by their doctor that are gonna make losing weight a little bit harder for them. I think that happens all the time. You see people that go and get diagnosed with PCOS, for instance, or a hypothyroid, meaning your thyroid is low. You can be diagnosed with those. Those are physical conditions that will make losing weight harder,” she says. “It doesn't mean you can't lose weight. It means that you're probably gonna have to buckle down a little bit harder. And if those conditions can be treated, then it's probably not gonna be quite as hard as it would've been if they were left untreated. So, the point here is that even with diagnosed conditions, you can still lose weight after the age of 50 or before the age of 50. Age is irrelevant.”
You Need to Make EffortShutterstock
“What is more relevant is the effort that you actually put into losing weight. As we get older, we often assume we can't lose weight because it's our age because it's our metabolism, because it's menopause or it's something that was me for however many years,” she continues, admitting that she “fell” for that. “I assumed that my lack of weight loss success was because of menopause. My metabolism has slowed all the rest. I go get the blood checked. Everything's fine. So then I had to start taking responsibility for what I was doing.”
She Believes That It Has Less to Do with a Slower Metabolism and More with Being “Looser” in Terms of Diet and ExerciseShutterstock
“Over the course of decades, we have just lost handles on everything. We've lost a handle on our nutrition, not over a year or two, but over decades of time, we're just looser with our nutrition. We're not training as much. We've lost some muscle mass, a little bit here and there. You know, we're driving our kids everywhere. Our lives are put on hold in a way because of our kids' lives. And we've just gradually lost a grip on things over time. That's why we've put on weight,” she claims.
Menopause Can Make Things More Challenging, But You Are Still in Control“Menopause and symptoms of menopause can make dealing with weight loss a little bit more challenging. But it doesn't mean that we can't lose weight. And I think the one thing that we need to believe here, which is super important, is that you are in control. And if there's one thing that I want you to leave here with today, it is that you are in control of losing weight after the age of 50. And if you're younger than that, you're still in control, too. We have always been in control. We have to now take control, and let's talk about what that's gonna look like,” she says.
She Points Out That “Healthy” and “Clean” Foods Can Have a Lot of CaloriesShutterstock
“So often when people talk to me about their nutrition, they talk about how they eat healthy and how they eat clean. And I think those are both great things to do. I believe that we put too much stock in those to the point where we ignore the amount of healthy foods that we're eating and the amount of cleaner foods that we're eating. And that's the issue. Healthy foods have calories, too. Make no mistake about it. I mean, a donut has calories, but you know what, an avocado has calories too,” she points out.
You Also Need to Take “Bites” and “Tastes” Into Accounts
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“The other thing tied to all of this is that we don't keep track of the little bites and tastes and nibbles that we have throughout the course of a day. We lose sight of those very, very, very quickly. And those add up,” she continues.
And, Don’t Overlook WeekendsShutterstock
“We also maybe don't necessarily pay as much attention to what we're doing on the weekends as we did during the week. Maybe we're a little bit more aware of what we're eating during the week, but then a weekend comes, and we're out running around, and we're just a little loosey-goosey. That's where so many of us, and I say us because I was that person, have gone wrong. So we need to pull in the reins,” she says.
Get Into a Calorie Deficit
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“This is basically where it's gonna start for all of us. We need to tighten our nutrition up. We're going to get into a calorie deficit. And you hear that term all the time. And basically, you want to eat less than your body needs because that's the only way you are gonna lose weight,” she says.
Use This Formula for Calorie DeficitShutterstock
To get into a calorie deficit, she suggests using this formula. “Take your goal weight, what you want to weigh. You don't have to overanalyze what you think you want to weigh. And multiply that by 12, that number that you get, that's the number of calories you wanna aim for every single day,” she says.
Some Days You Will Be Over, and Some UnderShutterstock
“Now, some days you're gonna be really great, and you're gonna get really close to it. You're gonna be under it. Some days may not be great. We're not talking about perfection; we're just talking about how, most of the time, you hit around that number of calories,” she explains.
Eat Enough ProteinShutterstock
She also stresses the importance of eating “adequate protein,” which is a game changer. “Protein is something that many of us never really thought a lot about until we've gotten older. And it's a game changer because it's gonna help maintain our muscle mass. It's gonna help us grow muscle mass. And as we get older, this is crucial. Protein is the number one macronutrient that we all need to make sure we address protein,” she says.
Here’s the Formula for ProteinShutterstock
As for protein, “take your goal weight in pounds and multiply it by one. That's pretty easy math; we can all do that. That's the amount of protein in grams that you should consume every single day. That's what you aim for. It may sound like a lot on the surface, but you need to practice that,” she says.
Plan Your MealsShutterstock
You also need to practice planning out your meals. “It's all about planning, learning as you go. And it's trial and error. You know, you eat some things, and you get 25 grams of protein. Maybe next time, I will eat a little bit more. You're gonna get 35 grams of protein. That's how you practice it,” she says.
And You Need to Lift WeightsShutterstock
You also need strength training. “I'm an advocate for strength training. You don't ever have to love it, but I do think you do need to include it in your life at some point in time to some degree because if you don't, you will lose strength. And as you get older, that's the last thing you wanna lose because you wanna go into your later years being able to move, being able to get up off a chair, being able to pick something up off the ground, holding your grandkids, whatever it is you wanna be able to do all that strength training is going to ensure that you can do all that for as long as possible.”
You Should Also WalkShutterstock
She also recommends “moving every day,” calling it vital. “Anyone can walk; you can walk in your house, and you can walk outside. It doesn't matter where you walk but try to get movement in every single day. Your heart's gonna appreciate it. Your joints are gonna appreciate it, and your mind is going to appreciate it. It's going to be one of the most healthy things you can do. And to help with your weight loss and to help with getting your protein and, and it's just gonna help with everything. Movement every day is crucial.”
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The Magic Formula: Calorie Deficit + Protein + Strength Training + MovementShutterstock
“Calorie deficit, protein, strength training, and movement, that's your magic formula,” she says. “That's the best diet for women over 50.”
RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"
Plus, ConsistencyShutterstock
“We need to add two caveats to this diet,” she says. The first is consistency, “meaning you need to be on top of that at least 80% of the time, if not more. You don't have to be perfect, but 80, 85% if you can hit your numbers and be consistent with your training and be consistent with your movement, you're gonna see results. Everyone is going to see results.”
Track Your ConsistencyShutterstock
The issue with consistency is that some people don’t realize they are inconsistent. “We think we're being more consistent than we are. Track it. Use a calendar. Get a monthly calendar to track every single day that you hit your calories, you hit your protein, you hit your workout, or your movement. Put a big red X on there, or whatever symbol you wanna use every day that you don't hit one of those. Put a big black circle or whatever you wanna use. You'll get a quick visual right away on how consistent you're actually being. And this is eye-opening for so many people. We think we're being more consistent than we are. I encourage you to try that method with a calendar and see how consistent you are actually being,” she says.
And, Be in a Calorie Deficit Not Just the Mindset
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“I wanna address one more thing. I think this is really important to differentiate the difference between being in a calorie deficit versus being in a calorie deficit mindset,” she continues. “So often people tell me, I have been tracking my calories, I've been hitting my numbers, I've been doing this, I'm not losing weight. And when we talk about it, we start picking it apart a little bit and figuring out, well, they are tracking things, but it's getting a little loose on the weekends. They're not tracking the licks or the taste of the bites as much as they thought.”
Make Sure You Are Consistent on WeekendsShutterstock
“And then the weekend comes, and it's kind of looser than what they had hoped, that kind of thing. But yet they feel like they're always in a calorie deficit, and they're always not succeeding. Remember, it's one thing to be thinking about being in the deficit all the time. If you could be going out on the weekend and thinking about it, I would be in a deficit. I should be doing this, thinking about being in a deficit, but you're not actually in a deficit. I think that's the biggest issue,” she says.
RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life
Being in a Calorie Deficit Means You Are Losing WeightShutterstock
“If you, if you're telling me you've been in a calorie deficit for two years, I'll tell you no, you haven't been in a calorie deficit for two years. You've been in a calorie deficit mindset for two years. Because let's face it, if you were in a calorie deficit for two years, you'd be losing weight. I mean, there'd be very little left of you. Probably the difference between being in the mindset and actually being in a deficit day in and day out, two very, very different things. And becoming aware of that difference can be where things turn around for you,” she says.
This Is the Full PackageShutterstock
The “package” of the best diet? Calorie deficit, protein, strength training, moving, and “the importance of consistency.”
Also, Be PatientShutterstock
She also stresses the importance of “patience” in this process. “We probably don't talk about that enough, but we need to be patient with this process. And we also touched on that very important part about being in a calorie deficit mindset versus being in an actual calorie deficit. And the difference thereof to get yourself on track to fix all of this,” she explained.
And Remember: You Are in ControlShutterstock
“You need to believe that you are in control of this because you are you. This is great news here. You control everything,” she says. “The decisions you make will determine your outcome. And that's the best news anyone could ever have. You actually are in control of what happens, whether you're 30 years old or 60 years old. You control what happens. You add all the other things that we talked about with that.”
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This Will Work for YouShutterstock
“And that, that is your diet. That is the best diet for women over 50,” she says, concluding the video. “And whether you're over 50 or under 50, it doesn't matter. This is gonna work for you. So have at it.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
sustainable weight losslose weight fastwalkingweight lossprotein

        
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Are you struggling to lose weight over 50? Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age, which is one of the reasons she has amassed over 257,000 Instagram followers. In a new social media post, she reveals information that will help you lose weight. “5 surprising weight loss facts from a 59-year-old trainer who has been there,” she writes.

            
                Losing Weight Is Harder Over 50
            
            
        
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A post shared by Michaela Bentley | CPT & Nutrition coach (@michaelabentley_fitness)
“If you’re a woman over 50 you already know that trying to lose weight in your 40s and 50s is no joke. Here are 5 surprising facts about weight loss over 40,” she continues in the post.
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The first thing to know is that you need to strength train. “You may have heard that weight lifting is the key to losing weight over 40, 50 and beyond. The more muscle mass you have the more fat you burn at rest. We start to lose muscle over 30 and lose more with each passing decade. The best decision you can make for your health and your future is to add strength training 3 days a week,” she writes.

            
                Don’t Go Overboard with Cutting Calories
            
            
        
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A post shared by Michaela Bentley | CPT & Nutrition coach (@michaelabentley_fitness)
Next, don’t go overboard with cutting calories. “Ultra low calorie diets are unsustainable. Instead opt for a moderate calorie deficit of no more than 500 calories below maintenance and use a tracking app to keep track,” she writes.

            
                Don’s Overtrain
            
            
        
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While you need to exercise, don’t overdo it, she says. “Overtraining with too much cardio and no resistance training can sabotage your efforts. This DOESN’T mean don’t do cardio. You need to do some form of cardio for heart health but don’t just do ONLY cardio,” she writes.
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                Move More, Not Just in the Gym
            
            
        
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“You need to move more in general,” she writes. “Many of us become much more sedentary as we age. Aim to get at least 7,000-10,000 steps per day. As much movement as possible. The best form of movement is movement that you enjoy doing.”
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                Amp Up Protein and Fiber Intake
            
            
        
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Her last fact: Eat more protein and fiber. “Protein and fiber aid weight loss by helping you feel more satisfied and less likely to binge in less healthy choices, and they provide important amino acids and fiber to both help build muscle and create a happy gut. Aim for up to 1 gram protein per pound of your (ideal) weight,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

        
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        She Lost 49 Pounds in her 40s When She Stopped Dieting and Started Doing This One Thing
    

        Copyright ruthsoukup/Instagram
    
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Leah Groth
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you struggling to lose weight despite dieting? Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. In a new post, she reveals a few mistakes she made and then the one thing she did to fix them. “I lost 49 pounds in my 40s when I stopped dieting and started paying attention to this one thing,” she writes in the Instagram video.
She Was Eating Plant-Based, Counting Calories, and Running 3 to 5 Miles Per Day, But Struggled to Lose Weight
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“I struggled with my weight for ten long years and failed at more diets than I can count. Even though I thought I was doing all the right things,” she writes in the post. What was she doing? “Eating plant-based,” counting her calories, and “running 3-5 miles every day.”
At 43, She Decided to Do Something Different
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She wasn’t getting the results she wanted. “I couldn’t understand why nothing seemed to work or why it felt like my metabolism was just broken. At some point, I started to lose hope. Maybe you can relate. But one day, when I was 43 years old, I finally got so fed up that I decided to do something totally different,” Ruth writes.
She Did Research to Understand “The Science of Weight Loss”
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“Instead of dieting, I did real research to understand the science of weight loss, especially for women over 40. I wanted to know why we gain weight as we get older and it’s so hard to lose it. I was shocked to discover that weight loss has almost nothing to do with calories and everything to do with HORMONES. That’s it. That’s the secret. The one thing,” she reveals.
She Lost 49 Pounds and Has Kept It Off
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“I totally changed my focus from counting calories to simply balancing my hormones, to eating the foods that would nourish my body, and creating better habits for a sustainable lifestyle. Ultimately, making that shift is what helped me lose 49 pounds and keep it off, and I’ve now helped thousands of other women over 40 do the same,” she says.
She Stopped Calorie Counting
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In another post she discusses other healthy habits that helped her lose weight fast. “I struggled with my weight for YEARS, failing at diet after diet, always believing that the problem was ME and my own lack of willpower before I was finally able to lose 49 pounds and actually keep it off. So what was my secret? It was pretty simple, actually. I just focused on my hormones. That meant I committed to stop dieting! No more counting calories—instead focused on nourishing my body,” she writes.
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She Quit Sugar and Processed Food
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She also majorly cleaned up her diet. She eliminated a few things. “I detoxed from sugar and stopped eating toxic processed food. It’s the first step in balancing your hormones,” she writes.
She Amped Up Her Protein Intake
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She also refocused her diet. “I started eating a lot more healthy fat and nutrient-dense protein,” she writes. 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.
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She Switched From Cardio to Strength Training
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She also switched up her approach to exercise. “I focused on strength training & building lean muscle mass instead of burning calories through high-intensity cardio,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
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Manage chronic conditions
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She Focused on a Healthy Lifestyle
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Lastly, she looked at the big picture. “I didn’t give myself a timeline. I just focused on changing my lifestyle,” she writes. “But I still lost more than 40 pounds in six months, have kept it off for more than 3 years, and now I’ve helped thousands of women do the same.” 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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Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   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 more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.
Indya Ago Lost 120 Pounds by Learning How to Have a “Balanced” Approach to Food@indyaagosSomething I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance. when I first started my weight loss journey, I used to restrict myself so much, I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for. Which just led me to cycles of binging, and creating a very unhealthy relationship between nutrition and my body. Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power. WIEIAD DEETS: 💚 breakfast: protein, pancakes, egg, white scramble, turkey bacon 💚 snack: fruit, salad, and protein smoothie 💚 lunch: birria tacos + veg 💚 dinner: seafood boil Babe, if you’re ready to finally create a lifestyle transformation that’s sustainable while still eating all of the foods that you enjoy, I would love to work with you. I’m now accepting new clients, the link is in my bio. Let’s get to work!   #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #caloriedeficit #summerbody #nutritioncoach #fitnesscoach #mindset #mindsetcoach #mentalhealth  #weightlosstransformation #fatlosstips #fatlosstransformation #whatieatinaday #highprotein
Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance,” she says. “When I first started my weight loss journey, I used to restrict myself so much,” she continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for.”
She Also Educated Herself on MacronutrientsIndya previously suffered from “cycles of binging, and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power.”
RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic
She “Started Slow” and Learned “Self-Trust”@indyaagosIf you wanna lose 80 pounds next year, I’m gonna tell you exactly how to do it! No gatekeeping the secret to success here. The number one thing that you need to get clear on, is the amount of time it’s going to take you to achieve your goal, the amount of effort required for you to get there, and, of course, why it’s so important to you.  Setting a realistic expectation for yourself, while also simultaneously connecting with your why is the first step to create the foundation. You need to be successful through 2024.  When you understand that this journey is going to take time, it’s going to require sacrifice, it’s going to require you stepping so far out of your comfort zone, that you may be paralyzed by fear at times. But being okay with the discomfort. Surrendering to knowing that in those moments of uncertainty, in those moments of insecurity, and discomfort, are facilitating growth. Connecting with knowing that, allowing yourself to grow, is what is going to help you reach your goals. And not only reach your goals, sustain those achievements. Baby, 2024 can be your year, and the first thing that you need to do, is get your mindset right. Know why you’re on this journey, know what you need to do to get from point A to point B, and set yourself up for success. Start building the mindset, habits, and routines into your daily life now in order to be successful 2024. and if you’re ready to take the next step, you’re ready to invest in yourself. I’m now accepting applications for January. The link is in my bio let’s get to work!🤘🏽  #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #newyearsresolution #newyearnewme #nutritioncoach #fitnesscoach
In another video, Indya reveals another tactic that helped her lose so much weight. “You got to start slow,” she says. “If you approach this from an all or nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”
And Took a Deep Dive Into Her Failed Attempts at Weight LossAnother thing she did is “going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”
Raven Norwood Lost 165 Pounds By Cutting Processed Foods From Her Dietrowwithraven/Instagram
Raven Norwood, 28, of Huntington Beach, California, started her weight loss journey at 212 pounds and has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains that she used to eat food containing several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. While she didn’t eliminate “any specific food groups because balance is the key to longevity,” she did cut the above from her diet and started cooking her own meals “as much as possible.” Creating healthy relationships with all food groups is so important when it comes to keeping the weight off, she stresses. “Balance is key, so, if I want a cookie here and there, I eat the cookie… no biggie!”
RELATED: 20 Incredible Ozempic Success Stories of All Time
She Also Amped Up Her Water Intakeraven.grl/Instagram
Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.
She Fell in Love with a Boutique Fitness Methodraven.grl/Instagram
Raven also encourages finding a fitness form that you love. She discovered rowing at her local Row House. “I love how boutique and specialized gyms are getting more recognition! When I first found Row House, I had never seen a gym dedicated to rowing,” she says. “And on top of that you get floorwork exercises, group fitness and the wonderful community that comes along with it! I think a lot of people would benefit from boutique gyms.”
She Took Progress Picturesraven.grl/Instagram
Progress photos were also an important part of Raven’s weight loss journey. “Sometimes your mind will play tricks on you, and make you feel like you haven’t done as much as you have,” she says. If she feels discouraged, she will look at her “Day 1” photo and it will provide instant motivation. “Take photos because your mind will play tricks on you, but those photos won’t,” she says.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Dils Less Lost 50 Pounds by Not Drinking Coffee on an Empty Stomach
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Dils Lee (@dilshealth) lost 50 pounds by making a few simple lifestyle habit changes, which not only aided in weight loss, but were a game-changer in her overall health, especially with her inflammation and hormonal imbalance. One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”
She Also Switched From HIIT to Low Intensity WorkoutsYou don’t have to do HIIT workouts to lose weight. The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.
And, She Prioritized Sleep“The fourth change that I made is that I introduced a healthy sleep routine,” Dils reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.” What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.
Joseph Graham Jr. Lost 75 Pounds By Jump Roping and Doing Pushups@theguywiththepinkshoes🎟️ before and after - 50 lbs  (weight loss transformation)🔥 show people where you started🌸✌🏾 #WeightLossJourney #WeightLoss #Fittok #jumprope #jumpropechallenge #transformationchallenge #HealthyLiving #FitnessGoals #BeforeAndAfter #BodyPositivity #WellnessWednesday #GlowUp #FitnessMotivation #LifestyleChange #DietTransformation #MindBodySoul #SelfLoveJourney #EmpowerYourself #FitnessInspiration #ChangeIsGood #WeightLossStory #ProgressNotPerfection #InspireOthers #WellnessTransformation #MotivatedMindset #FitnessJourney #PositiveChanges #NewYou #HealthyHabits #fyp #foryourpage #beforeandafterweightloss #ilikewhenitrains
No gym, no problem. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “crossrope athlete” who lost a whopping 75 pounds and toned up his dad bod by jumping rope and doing push ups at home. He does “harder” push ups, he says. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing pushups, once you feel like you've kind of got it down, you have to start making it harder for yourself,” he explains. “The resistance is what builds the strength, right?
Alexandra Lost 40 Pounds by Eating the Same Meals Every Day
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Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by eating the same meals daily. “For 1-2 months I ate the same meals every single day why? Because I was confused I didn’t know what to eat or where to start so I ate the same thing everyday,” Alexandra confesses in the caption of her video.
She Also Walks 10,000 Steps a Day
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In another video she reveals that walking 10,000 steps a day was also key. “I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds. And, it helps regulate hunger. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
David Tuckfield Lost 60 Pounds  EMS WorkoutsDavid Tuckfield
David Tuckfield, 61, dropped 60 pounds and reduced his body fat by 23 percent in 16 months by incorporating electro muscle stimulation (EMS) workouts into his routine, which he discovered at BODY20. “I was very skeptical when I first tried the EMS workouts. I was shocked after my demo workout how much I felt a difference,” he told Body Network. “For me, the amazing thing about the EMS workouts to me is that I can actually feel or sense my muscles. That was something that I had never experienced. At first I could feel them only during the workouts, but now when I exert myself I can discern which muscles are engaged. I don’t have huge or impressive muscles, but that I am more in-tune with the muscles I have. It is a good feeling to feel your muscles engage when you do an activity.” Another “great thing” about the workout “is that you really get a full workout (or better) in 20 minutes,” he says.
He Also Set Long-Term GoalsDavid Tuckfield
He also started looking at weight loss as a long-term goal. “Don’t think short term. Think of it as a very long journey,” he suggests. “You will plateau, and you should just be comfortable with that. If you don’t stress out about the plateaus, you will eventually work through them.” Daily weigh-ins also helped him. “If you’ve gained weight, ask yourself what you did yesterday that would have made you gain weight. Usually the answer is obvious,” he says.
Joy Maria Lost 70 Pounds with Hot Girl Walks@therealjoyymariaReplying to @177777734 this is exactly how I did & you can too 🫶🏽🥂  #postpartumweightloss #weightlosstransformation #fatlossjourney #weightlossgoals #greenscreen
Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months with the help of, wait for it, “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” She started walking to her errands, walking to and from workouts, and whenever else she could get steps in.
She Also Followed a Meal Plan@therealjoyymariaDont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss
“If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she adds, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.” She also followed a meal plan.  “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”
Gen Cohen Lost 50 Pounds by Doing the 12-3-30
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Gen Cohen, CNC, lost 50 pounds by doing a few different workouts, including the 12-3-30.
She said that “rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60 minute walk in per day,” in a video. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how, just 60 minutes of walking.”
Joan Henning Lost 130 Pounds with KetoJoan Henning
In 2019, Joan Henning started her 130-pound weight loss journey with the keto diet.“ I was able to start keto,” she says. She stayed on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.
💪🔥Body Booster: Start your weight loss journey slowly and avoid an all-or-nothing mentality to prevent setting yourself up for failure. Focus on regaining self-trust by consistently following through with the promises you make to yourself.
Nutrition & Diet
        I Found "The Best Diet for Women Over 50" to Lose Weight
    
susanniebergallfitness/Instagram
By Leah GrothJul 30, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Susan Niebergall is an online fitness coach, personal trainer, and strength coach and the owner of Susan Niebergall Fitness. In a recent viral video, she gets candid about what it takes to lose weight over 50. “Let's talk about what the absolute best diet is for women over 50. Go grab your coffee, sit down with me, and we're gonna chat all about what I think is going to be the very best diet for all of you over 50. Let's go,” she says.
It’s Never Too Late to Lose WeightSusan wants to “set the record straight” about the things women over 50 can be doing in terms of diet, “and what are those things and how we can make the changes that we wanna make,” she says. “The very first thing out of the gate that I think needs to be said and that you need to believe is that, first of all, it's never too late. It is never too late for you to make any change that you want to make. Whether that's losing weight, building muscle, or changing your job, it doesn't matter. It's never too late.”
There Were a Lot of Misleading TrendsShutterstock
“One thing I think we all need to consider here is we all grew up in weird times,” she says, explaining that most people her age have “seen everything” when it comes to diet trends. “We've probably been there, done that. “ She references the “fat makes you fat phase” craze and the “everything was non-fat” trend. “We grew up thinking sugar and fruit was bad for us, that that was going to make us fat. I mean, with all of this in our heads playing in our heads, it's no wonder we're all kind of wondering what the heck are we supposed to do. It's so confusing, and that leads us to always searching for what's the best, what's the best diet?”
There is No “Best” Diet Aside From Sustainability
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“I wanna start off by saying there is no best diet. The best diet is what you can do and what you can sustain over time. That's what the best diet is. And we're gonna talk about what comprises the best diet for each one of us because the characteristics are going to be very, very, very similar,” she says.
There Is No “Sexy” Way to Lose WeightShutterstock
“The one thing about weight loss that I've seen over the decades is that people try to have these ‘sexy sells.’ They're trying to bring you into this advertising with nothing of substance to give you,” she says, explaining that there is no sexy way to lose weight. “We've seen so many products and methods out there that are trying to guarantee you that you can lose a lot of weight in a short period of time.”
What Works When You Are Younger, Won’t Work After 50Shutterstock
“The bottom line here is that there's nothing sexy about losing weight after the age of 50. What works for someone who's younger than 50 is going to work for someone who's over 50. That's the bottom line,” she says.
You Can Still Lose Weight After 50 with Health IssuesShutterstock
“Sometimes people are diagnosed with conditions by their doctor that are gonna make losing weight a little bit harder for them. I think that happens all the time. You see people that go and get diagnosed with PCOS, for instance, or a hypothyroid, meaning your thyroid is low. You can be diagnosed with those. Those are physical conditions that will make losing weight harder,” she says. “It doesn't mean you can't lose weight. It means that you're probably gonna have to buckle down a little bit harder. And if those conditions can be treated, then it's probably not gonna be quite as hard as it would've been if they were left untreated. So, the point here is that even with diagnosed conditions, you can still lose weight after the age of 50 or before the age of 50. Age is irrelevant.”
You Need to Make EffortShutterstock
“What is more relevant is the effort that you actually put into losing weight. As we get older, we often assume we can't lose weight because it's our age because it's our metabolism, because it's menopause or it's something that was me for however many years,” she continues, admitting that she “fell” for that. “I assumed that my lack of weight loss success was because of menopause. My metabolism has slowed all the rest. I go get the blood checked. Everything's fine. So then I had to start taking responsibility for what I was doing.”
She Believes That It Has Less to Do with a Slower Metabolism and More with Being “Looser” in Terms of Diet and ExerciseShutterstock
“Over the course of decades, we have just lost handles on everything. We've lost a handle on our nutrition, not over a year or two, but over decades of time, we're just looser with our nutrition. We're not training as much. We've lost some muscle mass, a little bit here and there. You know, we're driving our kids everywhere. Our lives are put on hold in a way because of our kids' lives. And we've just gradually lost a grip on things over time. That's why we've put on weight,” she claims.
Menopause Can Make Things More Challenging, But You Are Still in Control“Menopause and symptoms of menopause can make dealing with weight loss a little bit more challenging. But it doesn't mean that we can't lose weight. And I think the one thing that we need to believe here, which is super important, is that you are in control. And if there's one thing that I want you to leave here with today, it is that you are in control of losing weight after the age of 50. And if you're younger than that, you're still in control, too. We have always been in control. We have to now take control, and let's talk about what that's gonna look like,” she says.
She Points Out That “Healthy” and “Clean” Foods Can Have a Lot of CaloriesShutterstock
“So often when people talk to me about their nutrition, they talk about how they eat healthy and how they eat clean. And I think those are both great things to do. I believe that we put too much stock in those to the point where we ignore the amount of healthy foods that we're eating and the amount of cleaner foods that we're eating. And that's the issue. Healthy foods have calories, too. Make no mistake about it. I mean, a donut has calories, but you know what, an avocado has calories too,” she points out.
You Also Need to Take “Bites” and “Tastes” Into Accounts
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“The other thing tied to all of this is that we don't keep track of the little bites and tastes and nibbles that we have throughout the course of a day. We lose sight of those very, very, very quickly. And those add up,” she continues.
And, Don’t Overlook WeekendsShutterstock
“We also maybe don't necessarily pay as much attention to what we're doing on the weekends as we did during the week. Maybe we're a little bit more aware of what we're eating during the week, but then a weekend comes, and we're out running around, and we're just a little loosey-goosey. That's where so many of us, and I say us because I was that person, have gone wrong. So we need to pull in the reins,” she says.
Get Into a Calorie Deficit
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“This is basically where it's gonna start for all of us. We need to tighten our nutrition up. We're going to get into a calorie deficit. And you hear that term all the time. And basically, you want to eat less than your body needs because that's the only way you are gonna lose weight,” she says.
Use This Formula for Calorie DeficitShutterstock
To get into a calorie deficit, she suggests using this formula. “Take your goal weight, what you want to weigh. You don't have to overanalyze what you think you want to weigh. And multiply that by 12, that number that you get, that's the number of calories you wanna aim for every single day,” she says.
Some Days You Will Be Over, and Some UnderShutterstock
“Now, some days you're gonna be really great, and you're gonna get really close to it. You're gonna be under it. Some days may not be great. We're not talking about perfection; we're just talking about how, most of the time, you hit around that number of calories,” she explains.
Eat Enough ProteinShutterstock
She also stresses the importance of eating “adequate protein,” which is a game changer. “Protein is something that many of us never really thought a lot about until we've gotten older. And it's a game changer because it's gonna help maintain our muscle mass. It's gonna help us grow muscle mass. And as we get older, this is crucial. Protein is the number one macronutrient that we all need to make sure we address protein,” she says.
Here’s the Formula for ProteinShutterstock
As for protein, “take your goal weight in pounds and multiply it by one. That's pretty easy math; we can all do that. That's the amount of protein in grams that you should consume every single day. That's what you aim for. It may sound like a lot on the surface, but you need to practice that,” she says.
Plan Your MealsShutterstock
You also need to practice planning out your meals. “It's all about planning, learning as you go. And it's trial and error. You know, you eat some things, and you get 25 grams of protein. Maybe next time, I will eat a little bit more. You're gonna get 35 grams of protein. That's how you practice it,” she says.
And You Need to Lift WeightsShutterstock
You also need strength training. “I'm an advocate for strength training. You don't ever have to love it, but I do think you do need to include it in your life at some point in time to some degree because if you don't, you will lose strength. And as you get older, that's the last thing you wanna lose because you wanna go into your later years being able to move, being able to get up off a chair, being able to pick something up off the ground, holding your grandkids, whatever it is you wanna be able to do all that strength training is going to ensure that you can do all that for as long as possible.”
You Should Also WalkShutterstock
She also recommends “moving every day,” calling it vital. “Anyone can walk; you can walk in your house, and you can walk outside. It doesn't matter where you walk but try to get movement in every single day. Your heart's gonna appreciate it. Your joints are gonna appreciate it, and your mind is going to appreciate it. It's going to be one of the most healthy things you can do. And to help with your weight loss and to help with getting your protein and, and it's just gonna help with everything. Movement every day is crucial.”
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
The Magic Formula: Calorie Deficit + Protein + Strength Training + MovementShutterstock
“Calorie deficit, protein, strength training, and movement, that's your magic formula,” she says. “That's the best diet for women over 50.”
RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"
Plus, ConsistencyShutterstock
“We need to add two caveats to this diet,” she says. The first is consistency, “meaning you need to be on top of that at least 80% of the time, if not more. You don't have to be perfect, but 80, 85% if you can hit your numbers and be consistent with your training and be consistent with your movement, you're gonna see results. Everyone is going to see results.”
Track Your ConsistencyShutterstock
The issue with consistency is that some people don’t realize they are inconsistent. “We think we're being more consistent than we are. Track it. Use a calendar. Get a monthly calendar to track every single day that you hit your calories, you hit your protein, you hit your workout, or your movement. Put a big red X on there, or whatever symbol you wanna use every day that you don't hit one of those. Put a big black circle or whatever you wanna use. You'll get a quick visual right away on how consistent you're actually being. And this is eye-opening for so many people. We think we're being more consistent than we are. I encourage you to try that method with a calendar and see how consistent you are actually being,” she says.
And, Be in a Calorie Deficit Not Just the Mindset
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“I wanna address one more thing. I think this is really important to differentiate the difference between being in a calorie deficit versus being in a calorie deficit mindset,” she continues. “So often people tell me, I have been tracking my calories, I've been hitting my numbers, I've been doing this, I'm not losing weight. And when we talk about it, we start picking it apart a little bit and figuring out, well, they are tracking things, but it's getting a little loose on the weekends. They're not tracking the licks or the taste of the bites as much as they thought.”
Make Sure You Are Consistent on WeekendsShutterstock
“And then the weekend comes, and it's kind of looser than what they had hoped, that kind of thing. But yet they feel like they're always in a calorie deficit, and they're always not succeeding. Remember, it's one thing to be thinking about being in the deficit all the time. If you could be going out on the weekend and thinking about it, I would be in a deficit. I should be doing this, thinking about being in a deficit, but you're not actually in a deficit. I think that's the biggest issue,” she says.
RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life
Being in a Calorie Deficit Means You Are Losing WeightShutterstock
“If you, if you're telling me you've been in a calorie deficit for two years, I'll tell you no, you haven't been in a calorie deficit for two years. You've been in a calorie deficit mindset for two years. Because let's face it, if you were in a calorie deficit for two years, you'd be losing weight. I mean, there'd be very little left of you. Probably the difference between being in the mindset and actually being in a deficit day in and day out, two very, very different things. And becoming aware of that difference can be where things turn around for you,” she says.
This Is the Full PackageShutterstock
The “package” of the best diet? Calorie deficit, protein, strength training, moving, and “the importance of consistency.”
Also, Be PatientShutterstock
She also stresses the importance of “patience” in this process. “We probably don't talk about that enough, but we need to be patient with this process. And we also touched on that very important part about being in a calorie deficit mindset versus being in an actual calorie deficit. And the difference thereof to get yourself on track to fix all of this,” she explained.
And Remember: You Are in ControlShutterstock
“You need to believe that you are in control of this because you are you. This is great news here. You control everything,” she says. “The decisions you make will determine your outcome. And that's the best news anyone could ever have. You actually are in control of what happens, whether you're 30 years old or 60 years old. You control what happens. You add all the other things that we talked about with that.”
RELATED: 5 Easy Meals You Should Eat Every Day to Lose Weight
This Will Work for YouShutterstock
“And that, that is your diet. That is the best diet for women over 50,” she says, concluding the video. “And whether you're over 50 or under 50, it doesn't matter. This is gonna work for you. So have at it.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
Nutrition & Diet
        50-Year-Old Woman Shares 11 Menopause Belly Fat Tips, “The Fat Just Melted Away”
    
Copyright Style With Serena/YouTube
By Christopher RobackDec 14, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓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.
When menopause hits, many women face an unexpected challenge: stubborn belly fat that seems impossible to lose. Despite maintaining their usual routines, their bodies begin changing in frustrating ways. Serena, a 50-year-old fitness enthusiast, found herself in this exact situation. But instead of accepting it, she discovered a combination of simple changes that transformed her body.
"It really hit me last year when my body started changing," Serena shares. "The fat has just kind of melted away from my face, neck, and chest. And now that I'm lifting weights, muscle is becoming more prominent." Her approach doesn't require extreme measures or strict dieting—just consistent, smart choices that add up to real results.
Why Traditional Methods Stop WorkingBefore finding success, Serena struggled with common approaches. "I was walking almost every day, three miles a day, and I was intermittent fasting, but I wasn't losing that belly fat and my weight wasn't going anywhere. It was just staying the same," she explains in her post. This frustrating experience led her to research solutions specifically for menopausal women.
The Protein Secret That Changes Everything
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The breakthrough came when Serena discovered the power of protein. "You need a lot more protein than you think you need," she emphasizes. "Most people fail at eating low carb or on low carb diets because they're not getting enough protein." Her transformation began with a simple breakfast change: two eggs mixed with cottage cheese, cooked in real butter, often accompanied by Greek yogurt and fruit.
A Simple Daily Meal Plan That Works
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"For lunch, it's another high-quality protein, usually chicken or some kind of fish," Serena explains. "Then for dinner again, protein, protein, protein and vegetables, and then a fruit or something for dessert if you want." She maintains satiety by adding protein shakes between meals when needed.
The Real Food Advantage
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"I'm not eating rice, not eating any kind of mixes, no pasta, and very little bread—and I really haven't missed it because I'm getting enough protein to fill me up," Serena reveals. She shares her favorite vegetable preparation: "I love to chop up my zucchini and squash, toss it in a little bit of olive oil, season it with salt, pepper, onion powder, garlic powder, and put it in my air fryer until it's nice and crisp."
The Exercise That Targets Lower Belly Fat
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"This is the best thing for that lower abdomen area where I know a lot of us have this pooch," Serena says about her core-strengthening routine. Her signature move involves holding light weights overhead while doing controlled high knees. "Keep it controlled. Keep your core tight. This forces you to tighten your core."
RELATED: 5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic
Bringing Back Your Waistline
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For women struggling with disappearing waists, Serena offers hope: "That's something on me that I have really wanted to whittle in on my waist. I don't have much of a waist anymore, and that happens to almost all of us as we go through menopause." Her solution includes targeted exercises like wood choppers and alternating knee movements.
Smart Cardio That Actually Works
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"One component of being healthy that you just can't ignore is your cardiovascular health," Serena emphasizes. Rather than endless cardio, she recommends a balanced approach: 4-5 weekly walks of 30-40 minutes combined with strength training.
RELATED: Woman Walks 20,000 Steps for 30 Days, “My Body Changed Completely”
The 90/10 Rule for Lasting Success
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"Yes, my results after doing this just for about six weeks may not be dramatic, but I want you to know that it's sustainable and I don't feel deprived," Serena shares. Her secret? "Follow that eating plan 90% of the time and you'll be amazed. Save that 10% for your treats, for your splurge, for your cheat meal."
Handling Setbacks Without Giving Up
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Serena keeps it real: "I'm not perfect, and I have bad days and good days just like everybody else. But if you have a bad day, you just have to pick yourself up the next day and say, okay, that was yesterday, but today is going to be a good day and I'm going to try again."
Measuring Success Beyond the Scale
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The proof is in the results: "When I put my clothes on, I have a gap in the waist that I didn't have before," Serena shares. While she only lost about three pounds, her body composition changed dramatically. "My clothes are loose on me. Things are fitting differently because I'm working that fat off."
RELATED: Kelly Reilly Will Be Heating Up "Yellowstone" Spinoff as Beth Dutton: Here Are 9 Ways She Stays Fit at 47
The Energy Bonus
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Beyond the physical transformation, Serena experienced unexpected benefits: "I feel so much better eating real food, not processed crap, and I have a ton more energy." While it requires more frequent grocery shopping for fresh foods, she insists the results are worth the extra effort.
Remember to consult with your physician before starting any new diet or exercise program, as Serena advises. Success comes from making consistent, manageable changes that you can maintain long-term. As she reminds us, "Most people are not trying at all. So if you're trying, you're already ahead of the game." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        I Lost 36 Pounds by Eating These 9 Costco Staples on Ozempic
    

        Copyright lizzy_be_eating/Shutterstock
    
By Leah SuzanneApr 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you on Ozempic and unsure what to eat to maximize weight loss? Liz is a GLP-1 weight loss warrior who has lost 36 pounds on the injections. In a recent post, she revealed her shopping list at Costco. “These are some of my favorites from Costco and a few new to me finds for myweight loss journey,” she says. Here are her top picks:

            
                Amylu Teriyaki Chicken Meatballs
            
            
        Copyright amylufoods.com
“Perfect for easy meals during the week,” she writes. “AnythingAmyLu Foods is a go for me. These are a staple in my house with some rice and a veggie for and easy dinner.”
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                Kevin’s Natural Foods Korean BBQ Style Beef
            
            
        Copyright kevinsnaturalfoods.com
“Another easy weeknight meal,” she writes. “Kevin’s Natural Foods are also a favorite go to in our house. Add in an easy carb and veggie and you are good to go!” 

            
                Kirkland Signature Sous Vide Egg Bites
            
            
        Copyright Costco
“Starbucks breakfast dupe,” she writes about the Kirkland Signature heat and serve egg dish. “Egg bites that taste just like Starbucks and a no brainer for me!”

            
                Mush Overnight Oats
​Mush Overnight OatsShutterstock“Easy breakfast that’s not eggs,” she writes about Mush Overnight Oats. “Excited to try the overnight oats for a breakfast that’s not eggs these days.”

            
                Kirkland Signature Supreme Cauliflower Crust Pizza
Copyright Costco
“A girl still needs pizza even on a weight loss journey,” she says about Kirkland Signature Supreme Cauliflower Crust Pizza. “Cauliflower pizza that doesn’t taste like it?! Sign me up. We are a pizza household and these are a good healthier alternative.”
RELATED:20 Possible Ozempic Side Effects

            
                Puravida Fire Roasted Primavera Mistura
            
            
        Copyright puravida
“Trying to get more veggies in,” she writes about her next pick, Puravida Fire Roasted Primavera Mistura.”These veggies are new to me but I’m trying to get more in so I hope they help! Anything I don’t need to prep is a win in my book.”

            
                Jones Fully Cooked Chicken Sausage
            
            
        Copyright jonesdairyfarm.com
She is also a big fan of Jones Fully Cooked Chicken Sausage. “I never leave Costco without these chicken sausages. They are great in the air fryer for a side or I cut them up and put them in my recipes,” she said. 

            
                Undercover Chocolate Quinoa Crisps 
            
            
        Copyright undercoversnacks.com
“A lil sweet treat,” she says about Undercover Chocolate Quinoa Crisps. “These are also new to me but I love a little sweet treat and these seemed like a great healthier alternative.”

            
                Nurri Ultra-Filtered Milkshake
            
            
        Copyright Costco
“New to me protein shakes,” she writes about Nurri Ultra-Filtered Milkshakes in the vanilla flavor. “Trying @drinknurri for the first time and I can’t wait to make a protein coffee with one!!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        How She Lost 70+ Pounds by Eating a Big Lunch and Doing Standing Exercises
    

        Copyright Crystal Valenzuela/YouTube
    
By Christopher RobackApr 11, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓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.
Most of us have experienced that moment when we realize something needs to change. For Crystal Valenzuela, that moment came when she found herself weighing 215 pounds in December 2018, struggling to breathe at night and feeling her heart pound while trying to sleep. "I was having trouble falling asleep. I literally had to lay in bed in a certain position," Crystal admits in her post. "I could literally feel my heart pumping." After multiple failed attempts at weight loss, she finally found success through two key strategies: restructuring her meals with lunch as the main event and beginning with gentle standing exercises. Keep reading to discover how Crystal's practical approach helped her lose over 70 pounds—and how you can apply these same principles to your own journey.

            
                Your Mindset Matters Most
            
            
        The foundation of any successful weight loss journey starts in your mind. "I wish I could tell you guys that there's this great secret that will help you lose weight overnight, but there literally is no secret," Crystal explains. She had attempted to lose weight numerous times before, but it wasn't until January 2019 that something finally clicked. Crystal emphasizes that a weight loss journey should always be about self-love. "I knew my worth and I knew that I deserved more," she says, which motivated her to finally commit to sustainable changes rather than quick fixes.
RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

            
                Start With Standing Exercises
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
Finding exercises that work for your current fitness level is crucial for long-term success. "I actually didn't really focus on anything ab related at the start," Crystal shares. Instead, she began with standing ab workouts because "I had no core strength, so I had to stand up in order for me to do any sort of workout." She followed beginner-friendly cardio and fat-burning routines, gradually building her strength and endurance. "You obviously want to have moderation with your workouts, too, because you don't want to go in super crazy and end up hurting yourself," she cautions, emphasizing the importance of starting where you are.

            
                Make Lunch Your Biggest Meal
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
How you time your meals throughout the day can significantly impact your weight loss. "For my lunch, that is where I had my most biggest meal of the day," Crystal explains. She discovered that eating a good breakfast prevented her from overindulging later, while making lunch her main meal gave her energy when she needed it most. "A lot of times I would have chicken and broccoli. Oh my god, I ate a lot of chicken and broccoli," she shares. By contrast, "for dinner that is where I had my lightest meal of the day," often consisting of just yogurt, which allowed her body time to digest before bed.

            
                Don't Quit Cold Turkey
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
If you've tried giving up all your favorite foods at once and failed, you're not alone. "I loved pizza and I loved hot Cheetos. I did not give those things up overnight," Crystal admits. When she first tried quitting her favorite snacks entirely, she had a breakdown by day four. "I cried because I wanted hot Cheetos," she confesses. Instead of complete restriction, Crystal switched to moderation. "I sized down from the big bag of hot Cheetos to like the gas station size bag," she explains. "You don't have to deprive yourself of those delicious snacks, just have some balance."
RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

            
                Balance Your Diet and Exercise
            
            
        
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Many people make the mistake of focusing solely on workouts while ignoring their eating habits. "Food and working out go hand in hand," Crystal points out. "I think that's something a lot of us tend to not recognize." She tried exercising consistently in the past while still eating poorly and felt disappointed when she saw no results. Crystal realized that she needed to balance both aspects to see change. "I was still eating really bad. I was still having myself that box of pizza," she recalls about her previous attempts, explaining why they failed despite her exercise efforts.

            
                Prioritize Your Breakfast
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
Though not naturally a breakfast person, Crystal learned its importance for successful weight loss. "I actually hate breakfast. I am not a breakfast person. If I could skip the damn thing, I would skip it," she admits candidly. However, she noticed that "when I wouldn't have breakfast, I would eat a very large lunch and I would have a very large dinner." By forcing herself to eat breakfast, she found she naturally ate less throughout the day. "Breakfast is the most important meal of the day. It really is because it refuels your body and gives you energy," Crystal explains.

            
                Choose Better Restaurant Options
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
Learning to navigate eating out was crucial to Crystal's success. "When I went out, I was trying to have a healthier option," she explains. Rather than avoiding restaurants altogether, she made smarter choices. "If we went to Chili's, instead of getting like my chicken and cheese quesadillas, I started getting like a steak, mashed potatoes, and broccoli," Crystal shares. This approach allowed her to still enjoy social outings without derailing her progress. "I didn't restrict myself and completely quit all of these things. I just try to do things with moderation," she adds.
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                Stay Consistent Through Plateaus
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
One of the most important lessons Crystal learned was that showing up consistently matters more than seeing immediate results. "Weight loss is a roller coaster of emotions," she admits. Crystal noticed that in the beginning, "you're gonna lose a lot of weight at the start of it because your body is not used to doing all this exercise," but eventually, "you'll hit a plateau." Her advice? "Once you hit that plateau, you cannot give up. You have to keep pushing through it," she emphasizes. Crystal reminds us that "nothing sustainable happens overnight" and real change takes patient consistency.

            
                Create an Inspiring Workout Environment
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
Your surroundings can significantly impact your motivation to exercise. "Led lights... make your room a little bit more fun, especially if you have music going on," Crystal says. She created an energizing atmosphere with LED lights, good speakers, and a motivating workout playlist. "When you're working out and you get a really pumped-up song, it gives you like this extra boost of power," she explains. By designing a space that energized her, Crystal made it easier to stay consistent with her workouts even on days when motivation was low.

            
                Visualize Your Success Daily
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
Having visual reminders of your goals can strengthen your commitment during challenging times. "I like to look in the mirror, sort of visualize when you have your music playing, you're in the zone," Crystal shares. She recommends a full-length mirror not just for checking your exercise form but also for visualization. "I like to visualize my future self and like see my best version of me. And I'm like, okay, I'm gonna be her," she explains. This mental practice helped Crystal stay focused on her goals and remind herself why she started this journey.
RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

            
                Track Your Progress Weekly, Not Daily
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
While the number on the scale can be motivating, checking too frequently can be discouraging. "I would suggest just weighing yourself once a week just so that you can kind of track your progress," Crystal advises. She explains that daily fluctuations can be misleading: "There were times when I would go a whole week and I probably only lost one to two pounds, and it would make me feel a little disappointed." Crystal reminds us that "our body retains water," and weight can fluctuate for many reasons. You can see the bigger picture of your progress by weighing weekly instead of daily.

            
                Celebrate Health Improvements, Not Just Weight Loss
            
            
        
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A post shared by Crystal Valenzuela (@crystalvalenzuela_)
Some of the most significant rewards of weight loss have nothing to do with the number on the scale. Before her weight loss, Crystal experienced frightening health symptoms. "At night I was having trouble breathing. I couldn't fall asleep without having a little bit of anxiety of was I gonna wake up the next morning," she reveals. These improvements in her quality of life became powerful motivators. "A weight loss journey should always be about loving yourself, bettering yourself, bettering your health," she emphasizes, reminding us that feeling better physically and mentally is the true measure of success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        7 Daily Habits That Are Secretly Sabotaging Your Metabolism
    

        12 Surefire Ways to Lose Abdominal Fat, Say Experts
    

        Shutterstock
    
By Leah SuzanneApr 10, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Everyone wants to speed up their metabolism to burn fat faster and maximize weight loss. But how do you do it? According to the NIH, various factors impact your basal metabolic rate, some of which are set in your DNA, including gender and race, and others that are variable, including exercise and diet. Some of your daily habits could be slowing down your fat-burning engine. According to Los Angeles Personal Trainer Mr. America Jason Kozma, High Performance Personal Training, here are seven daily habits secretly sabotaging your metabolism. 

            
                1. Skipping Meals (Especially Breakfast)
            
            
        ShutterstockThe first habit that could be damaging your metabolism is skipping meals. “When you regularly skip meals, your body shifts into a conservation mode, slowing down metabolism to preserve energy. This can lead to increased fat storage and decreased calorie burn over time. Skipping breakfast in particular has been linked to insulin resistance and poor appetite regulation later in the day,” Kozma says. 

            
                2. Not Getting Enough Sleep
            
            
        ShutterstockGetting sleep is an easy metabolism-boosting habit. “Lack of quality sleep disrupts hormone balance—especially cortisol, insulin, and ghrelin—which can slow your metabolism, increase cravings for unhealthy food, and hinder muscle recovery and fat burning,” Kozma says. 

            
                3. Sitting for Long Periods
            
            
        Shutterstock
Sitting is the new smoking, Kozma maintains. “Extended periods of inactivity can lead to decreased muscle activity and insulin sensitivity. Even if you exercise daily, being sedentary the rest of the time (a.k.a. being an ‘active couch potato’) can still negatively affect your metabolism,” he claims.

            
                4. Eating Too Little (Extreme Calorie Restriction)
            
            
        Shutterstock
Severely restricting calories might seem like a shortcut to weight loss, but it will backfire by slowing your metabolism. “Your body thinks it’s starving, so it reduces energy expenditure and breaks down muscle for energy, which further decreases metabolic rate,” says Kozma.

            
                5. Not Drinking Enough Water
            
            
        Shutterstock
Hydration is important when you are trying to lose weight. “Hydration is essential for efficient cellular and metabolic processes. Even mild dehydration can slow down your metabolism, reduce energy levels, and impair fat oxidation,” says Kozma. 

            
                6. Neglecting Strength Training
            
            
        ShutterstockSkipping a strength training workout isn’t good for your metabolism. “Muscle mass is metabolically active—it burns more calories at rest than fat. Skipping resistance training means you may lose muscle over time, reducing your resting metabolic rate and overall calorie-burning potential,” explains Kozma.

            
                7. High Intake of Processed Foods
            
            
        Shutterstock
You should also avoid processed foods to keep your metabolism revving. “Highly processed foods often contain added sugars, unhealthy fats, and low fiber, which can disrupt blood sugar and insulin levels. They also require less energy to digest than whole foods, meaning your body burns fewer calories during digestion,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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