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5 Easy Ways to Lose 2 Pounds a Week

Fitness trainer reveals how to lose a pound in three days.

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.

Alexandra_alexx.fitt22
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 a pound in just three days? It may be easier than you think, claims one expert. Alex, aka @alexxandra.fitt, is a fitness trainer and influencer whose goal is “helping women lose weight without the restrictions.” In a new social media post, she reveals how she helped one of her clients lose 10 pounds in just 30 days. “My client Lexi lost 10lbs in her first month of working together, and I’m gonna tell you exactly how she did it so you can too,” she says. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.


Creating an Eating Schedule

Alexandra_alexx.fitt20alexxandra.fitt/Instagram

The first tip is creating an eating schedule. “Pack your meals to work,” she says. “This helped Lexi a lot with her binge eating because she was eating throughout the day!”

Body Network’s Expert Weighs In

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

“Planning and preparing food ahead of time can really help with preventing eating out and having healthy food on hand,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Remember to pack snacks as well as lunch to keep you going all day.”

Walk for an Hour Daily

Alexandra_alexx.fitt18alexxandra.fitt/Instagram

Next up, get your steps in. “Go for a one-hour walk every day. If you can’t get 10,000 steps, do an hour walk at least. This can be broken up into two 30-minute walks as well,” she recommends.

RELATED:15 Ways to Lose Weight Every Weekend

Body Network’s Expert Weighs In

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

“Our lives have become so sedentary, and it is sending our metabolism into a tailspin and reducing the number of calories we burn significantly,” says Collingwood. “Moving your body with a walk or small bouts of exercise every day is necessary to counteract all of the sitting we are doing.”

Also, Exercise Three Times a Week

Alexandra_alexx.fitt12alexxandra.fitt/Instagram

“Do some type of exercise three times a week. This can be at home, Pilates class, yoga anything,” she recommends. “Lexi lost another 8 pounds in a month when she consistently followed the workouts I gave her.”

RELATED: This Is the Best Time of the Day to Exercise, According to Science

Body Network’s Expert Weighs In

Young woman is practicing yoga at mountain lakeShutterstock

“When we lose weight, we lose fat but also muscle tissue,” explains Collingwood. “Doing resistance based exercise like lifting weights, bodyweight exercise, yoga, or pilates type workouts can help to maintain or even potentially build muscle instead of losing it during our weight loss journey.”

RELATED:10 Quick Exercises to Firm Up Loose Skin in 10 Days

Cut Soda and Fried Food Out

Alexandra_alexx.fitt19alexxandra.fitt/Instagram

Next up, clean up your diet. “Lexi was a huge soda addict. She cut out soda slowly and switched to sparkling water. Fried foods was a NO go as well she was committed,” she says.

Body Network’s Expert Weighs In

Assorted Organic Craft Sodas with Cane SugarShutterstock

“Regular sodas are the number one source of added sugar in our diets,” agrees Collingwood. “It is not filling and provides nothing but sugar. Sparkling water is hydrating and provides zero calories. Fried foods are laden in oil, which is extremely calorie dense and not conducive to weight loss.”

Consume More Protein

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

Her final tip? “Protein baby,” she says. “I gave Lexi a meal plan with 140g of protein to eat a day she weighed 160 lbs at the start and dropped down to 142 lbs.”

RELATED:20 Possible Ozempic Side Effects

Body Network’s Expert Weighs In

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

“Protein is essential but everyone needs different amounts,” explains Collingwood. “140 grams of protein for a woman is a lot of protein and may be difficult to achieve especially when on a weight loss diet.”

💪🔥Body Booster: Combine weight loss with resistance exercises like strength training, yoga, or Pilates to keep your muscles strong and healthy throughout your journey.

More For You

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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.

Losing weight after 50 can be challenging, but it’s certainly not impossible. “Not all people over 50 will experience the same degree of difficulty with weight loss as genes determine 40 to 70 percent of what your weight is at a given time,” Holly Lofton, MD, director of the NYU Langone Medical Weight Management Program in New York City, tells AARP. Here’s how to kickstart an effective over-50 weight loss program in just two weeks.


Lift Weights

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Lifting weights helps burn fat even when you’re not exercising. “Muscle is more metabolically active — it burns more calories than fat,” William Yancy Jr., MD, director of the Duke Lifestyle and Weight Management Center in Durham, North Carolina, tells AARP. “So having a higher ratio of muscle to fat will mean you burn more energy — just while sitting. To build that muscle, you have to exercise, and that burns calories, too.”​

RELATED: Caroline Idiens Shows Off Strong Arms And Reveals Beginner Bicep and Tricep Workout

Be Mindful of Drinking

Male group clinking glasses of dark and light beer on brick wall backgroundShutterstock

Alcohol can be kryptonite to any weight-loss regimen—but lowering intake or abstaining completely can help accelerate weight loss. “Across the board, for people who are trying to lose some weight, cutting out empty calories is a good place to start,” Leslie Heinberg, PhD, tells the Cleveland Clinic. “Oftentimes, beverages are a big source of empty calories — whether it’s soda, juice, sweet tea, beer, wine or cocktails. Any of those things add calories, but really without nutrition and without the sense of feeling full.”

Calories Count

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Calories count, so make an effort to track how much you are consuming. “First, multiply your current weight by 15 — that's roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active,” say the experts at Harvard Health. “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.” Don’t go too far, though: women should eat at least 1,200 calories a day, and men should eat at least 1,500.

Ditch the Sugar

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Want to lose weight quickly? Ditch the added sugars, experts warn. Not all foods containing sugars are the same,” dietitian Victoria Taylor tells the British Heart Foundation. “Fruit or dairy products contain natural sugars but are nutritious foods that contain vitamins, minerals and in some cases fiber. What we need to cut down on are free sugars, which include added sugars, syrups, or juices. It’s recommended that we eat less than 30g (1 oz) of free sugars each day, but most of us are eating more than this.”

Related: This Is Exactly How to Lose Body Fat This Year

Aerobic Exercise and Active Hobbies

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Getting your heart rate going is a great way to accelerate fat loss. “For most healthy adults, experts recommend moderate aerobic activity,” says the Mayo Clinic. “This includes brisk walking for at least 150 to 200 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Find time to take care of yourself. Activities that you enjoy doing can help you get exercise. This can include gardening, yoga or other active hobbies.”

💪🔥Body Booster: Cut out empty liquid calories from sugary drinks, alcohol, and juices. Prioritize water and low-calorie beverages for weight loss.

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 25 pounds in 10 weeks and get in the best shape by springtime? One expert claims that it is doable. Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. In a new post, she reveals how to lose 2.5 pounds per week realistically and sustainably. "If I wanted to spend the next 10 weeks focused on my health so that I could lose 25 pounds by spring break, this is exactly what I would do," she writes in the Instagram video.

You Don't Need to Be Super Restrictive to Lose Weight Over 40

"Let's be real, it's hard to find a perfect time to focus on your health. But if there was, this might be it. Especially when you realize that what actually works, especially for women over 40, isn't counting calories or making yourself crazy with some ultra-restrictive plan that requires you to cook separate meals," she writes in her post.

It's More About Balancing Hormones and Reversing Insulin Resistance

"It's balancing your hormones and reversing insulin resistance. And you can do it, no matter how busy your life is right now. In fact, here are the exact steps I would take if I wanted to lose 25 pounds before vacation season begins," she continues, listing her recommendations.

Cut Out Sugar and Processed Foods

She first tackles the diet topic. "Cut out sugar and processed foods," she suggests. "This is the most crucial step for reversing insulin resistance in order to balance your hormones," she writes. This includes packaged baked goods, chips, most packaged snacks, and desserts.

Eat More Healthy Fat

Not all fat will hinder your weight loss, says Ruth. "Eat more healthy fat. It's also key to rebalancing your hormones and kickstarting your metabolism," she writes.

Amp Up Your Protein Intake

Protein is the building block of muscle growth and fat burning. "Load up on protein," she recommends. "Shoot for at least 25-35 grams of protein at every meal."

RELATED: Coach Unveils 40-30-20 Method for Fat Burning and Muscle Building

Hydrate

Make sure to drink enough water and keep yourself hydrated. "Hydrate with electrolytes," she suggests. "This will keep you feeling good as your body makes big changes."

Avoid Alcohol

Don't drink your calories – at least for a little while. "Avoid alcohol. Only for the first six weeks!" she says. Not only is alcohol generally high in calories, but when you drink, you are more likely to eat unhealthy food and exercise less.

Track Your Macros

Be accountable when it comes to your diet. "Track your macros," says Ruth. "Don't worry about calories, but DO worry about getting the right balance of macronutrients."

RELATED: This Mobility Coach Fixed Her Upper Back Pain With 3 Simple Moves (It Only Takes 5 Minutes)

And don't forget to get your steps in. "Get OUTSIDE for a quick walk every day! It will not only help reverse insulin resistance but also help lower your cortisol!" she writes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Karen Trasatti fitnutfitness
​Prioritize Whole Foods
Copyright fitnutfitness/Instagram
Evidence-Based

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

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

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

Do you want to shape up fast? According to an expert, you need to focus on only five habits. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new viral Instagram post, she gets honest about what it takes to lose weight fast. “To all the midlife women out there…If you want to lose 10 pounds in the next 6 weeks and finally feel comfortable in your own skin, you need to commit to these 5 habits,” she writes.

These Habits Will Help You Feel Stronger and Also Boost Energy

“Want to lose 10 pounds in the next 6 weeks? If you’re a midlife woman and ready to shed some weight, feel stronger, and boost your energy, these are the 5 habits I would commit to,” she continues in the post.

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

Strength Train

The first habit she suggests is lifting weights, specifically strength training three times per week. “Muscle is your metabolism’s best friend! Lifting weights helps you burn more calories, even at rest,” she says. 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:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Prioritize Protein

Next, prioritize protein. “Aim for at least 25-30g per meal to support muscle and keep you full longer,” she says. 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.

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

Walk Daily

She also recommends hitting 7,000-10,000 steps daily. “Walking is underrated for fat loss and overall health. Move your body as much as possible!” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Track Macros (Not Just Calories!)

Her next tip is tracking macros – not just calories. “Balancing protein, carbs, and fats is key for sustainable weight loss,” she writes.

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

Sleep

Finally, get seven to nine hours of sleep every night. “Poor sleep messes with hormones and cravings, making fat loss harder. Prioritize rest!” she says. 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. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 a pound in just three days? It may be easier than you think, claims one expert. Alex, aka @alexxandra.fitt, is a fitness trainer and influencer whose goal is “helping women lose weight without the restrictions.” In a new social media post, she reveals how she helped one of her clients lose 10 pounds in just 30 days. “My client Lexi lost 10lbs in her first month of working together, and I’m gonna tell you exactly how she did it so you can too,” she says. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.


Creating an Eating Schedule

Alexandra_alexx.fitt20alexxandra.fitt/Instagram

The first tip is creating an eating schedule. “Pack your meals to work,” she says. “This helped Lexi a lot with her binge eating because she was eating throughout the day!”

Body Network’s Expert Weighs In

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

“Planning and preparing food ahead of time can really help with preventing eating out and having healthy food on hand,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Remember to pack snacks as well as lunch to keep you going all day.”

Walk for an Hour Daily

Alexandra_alexx.fitt18alexxandra.fitt/Instagram

Next up, get your steps in. “Go for a one-hour walk every day. If you can’t get 10,000 steps, do an hour walk at least. This can be broken up into two 30-minute walks as well,” she recommends.

RELATED:15 Ways to Lose Weight Every Weekend

Body Network’s Expert Weighs In

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

“Our lives have become so sedentary, and it is sending our metabolism into a tailspin and reducing the number of calories we burn significantly,” says Collingwood. “Moving your body with a walk or small bouts of exercise every day is necessary to counteract all of the sitting we are doing.”

Also, Exercise Three Times a Week

Alexandra_alexx.fitt12alexxandra.fitt/Instagram

“Do some type of exercise three times a week. This can be at home, Pilates class, yoga anything,” she recommends. “Lexi lost another 8 pounds in a month when she consistently followed the workouts I gave her.”

RELATED: This Is the Best Time of the Day to Exercise, According to Science

Body Network’s Expert Weighs In

Young woman is practicing yoga at mountain lakeShutterstock

“When we lose weight, we lose fat but also muscle tissue,” explains Collingwood. “Doing resistance based exercise like lifting weights, bodyweight exercise, yoga, or pilates type workouts can help to maintain or even potentially build muscle instead of losing it during our weight loss journey.”

RELATED:10 Quick Exercises to Firm Up Loose Skin in 10 Days

Cut Soda and Fried Food Out

Alexandra_alexx.fitt19alexxandra.fitt/Instagram

Next up, clean up your diet. “Lexi was a huge soda addict. She cut out soda slowly and switched to sparkling water. Fried foods was a NO go as well she was committed,” she says.

Body Network’s Expert Weighs In

Assorted Organic Craft Sodas with Cane SugarShutterstock

“Regular sodas are the number one source of added sugar in our diets,” agrees Collingwood. “It is not filling and provides nothing but sugar. Sparkling water is hydrating and provides zero calories. Fried foods are laden in oil, which is extremely calorie dense and not conducive to weight loss.”

Consume More Protein

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

Her final tip? “Protein baby,” she says. “I gave Lexi a meal plan with 140g of protein to eat a day she weighed 160 lbs at the start and dropped down to 142 lbs.”

RELATED:20 Possible Ozempic Side Effects

Body Network’s Expert Weighs In

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

“Protein is essential but everyone needs different amounts,” explains Collingwood. “140 grams of protein for a woman is a lot of protein and may be difficult to achieve especially when on a weight loss diet.”

💪🔥Body Booster: Combine weight loss with resistance exercises like strength training, yoga, or Pilates to keep your muscles strong and healthy throughout your journey.

Strong fitness funny woman in neon blue wayfarer sunglasses on beach showing off muscular arms flexing biceps for fun. Fit girl in sportswear after running strength training workout winning in power.
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FACT CHECKED BY Christopher Roback
Evidence-Based

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

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

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

Losing 15 pounds in two months is challenging but certainly not impossible once you set your mind to it. By adopting certain habits and sticking to them, you can reach your weight loss goals within eight weeks—and hopefully, maintain them. “For a successful — and lasting — weight management plan, you also need to increase your physical activity,” according to the Mayo Clinic. “Combining regular activity and healthy eating will help you get to and maintain a healthy weight.” Read on to find out more.


Log Your Food

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

Keeping a food diary has been shown to help with weight loss efforts. “A food diary can be a useful tool in this process,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. “It can help you understand your eating habits and patterns and help you identify the foods — good and not-so-good — you eat on a regular basis. Research shows that for people interested in losing weight, keeping a journal can be a very effective tool to help change behavior.”

Calorie Deficit

Healthy diet plan for weight loss, daily ready meal menu. Woman using meal tracker app on phone while weighing lunch box cooked in advance on kitchen scale. Balanced portion with dish. Pre-cookingShutterstock

Track your calories and make sure you have a deficit to lose weight. “Your weight is a balancing act, but the equation is simple,” says the Mayo Clinic. “If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight.”

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Walk Every Day

Young woman walking on green asphalt road in forestShutterstock

Taking a brisk walk of at least 30 minutes a day can help torch fat. “A lot of people have a hard time getting motivated to start exercising,” exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. “But walking is simple, right? We do it every day.”

Be Mindful of Alcohol

Stop Drinking Alcohol. Refuse Glass Of Whisky. Say NoShutterstock

Aside from being full of empty calories, alcohol can derail weight loss plans by encouraging overeating. “Across the board, for people who are trying to lose some weight, cutting out empty calories is a good place to start,” Leslie Heinberg, PhD, tells the Cleveland Clinic. “Oftentimes, beverages are a big source of empty calories — whether it’s soda, juice, sweet tea, beer, wine or cocktails. Any of those things add calories, but really without nutrition and without the sense of feeling full.”

RELATED: What to Eat in Restaurant for Fat Loss

Try Intermittent Fasting

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

Intermittent fasting can be a powerful weight loss tool. “Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours,” says Johns Hopkins neuroscientist Mark Mattson, PhD. “If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.”

Manage Your Stress

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Stress causes cortisol to spike, which is shown to encourage weight gain through factors such as overeating and poor sleep. “The hormone raises your blood pressure and insulin production, while simultaneously suppressing your immune system. As your insulin levels go up, your blood sugar drops, making you crave fatty, sugary foods,” says the Cleveland Clinic.

RELATED: 7 Ways to Reduce Inflammation in Your Body

Get Plenty of Sleep

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Sleep is crucial for weight loss—aim for at least 7 hours a night. One study shows getting more sleep reduces intake. “Even within just two weeks, we have quantified evidence showing a decrease in caloric intake and a negative energy balance — caloric intake is less than calories burned,” says Esra Tasali, MD, Director of the UChicago Sleep Center at the University of Chicago Medicine. “If healthy sleep habits are maintained over longer duration, this would lead to clinically important weight loss over time. Many people are working hard to find ways to decrease their caloric intake to lose weight — well, just by sleeping more, you may be able to reduce it substantially.”

💪🔥Body Booster: Consistency is key—build good habits and stick to them.

Angie Hot and Flashy HotandFlashy angiehotandflashy
Copyright HotandFlashy/YouTube/Shutterstock
Evidence-Based

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

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

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

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

Your Body Deserves Quality Fuel

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

Heart Health Comes First

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

The Mediterranean Diet Connection

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

Boosting Fiber For Multiple Benefits

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

Bone Health Becomes Critical After Menopause

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

Protein: The Post-Menopausal Game Changer

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

Breakfast: Consistent And Protein-Packed

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

Lunch: Salmon Salad Protein Bomb

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

Dinner: Simple Protein And Fiber Focus

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

Supplements That Support Your Goals

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

Exercise: Impact And Heavy Weights For Bone Strength

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

Balance Is Still Key To Sustainability

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

Results That Speak For Themselves

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

Melissa Neill msmelissaneill MelissaNeill
Why Is That Important?
Copyright msmelissaneill/Instagram
Evidence-Based

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

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

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

Why strength training matters for women over 40

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

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

The benefits of compound movements

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

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

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

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

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

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

How to perform the perfect squat

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

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

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

Exercise 2: The Deadlift - Powering your posterior chain

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

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

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

How to perform a Romanian deadlift

Beautiful woman performs Romanian deadlift in gymShutterstock

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

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

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

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

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

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

Row variations for every fitness level

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

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

Exercise 4: The Push-up - Total body strengthening

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

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

Push-up modifications for all levels

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

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

Combining the exercises for maximum results

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

Consistency is key to transformation

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

 Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Evidence-Based

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

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

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

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

Overeating

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

Skipping Meals

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

Not Exercising

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

Not Following Directions

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

Not Eating the Right Food

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

Drinking Alcohol

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

Not Being Patient

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