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Lose 20 Pounds of Belly Fat in 4 Months by Doing These 4 Things

One expert says you can lose weight fast even if you don’t have much time.

Miranda Forrest corporatestronggirl
Copyright corporatestronggirl/Instagram

Are you struggling to blast your belly fat? One expert claims to know the secret to getting rid of it. Miranda Forrest is a fitness coach for corporate women. “I help corporate women own their fitness journey w/o sacrificing their career, wine nights, or fav foods,” she writes in her Instagram bio. In a new social media post, she reveals her tactics for getting rid of a flabby midsection as soon as possible. “If I were to wake up tomorrow and gain 20 pounds of belly fat…here’s what I would do to lose it in 4 months as a busy corporate girl,” she writes.


You Don’t Have to Go to Extremes

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

You don’t have to go to extremes to blast belly fat. “It can seem super confusing and frustrating trying to lose weight, but it doesn’t have to be. 5 years ago I would have tried low carb, HIIT classes, running, and maybe it would have worked for a bit, but the progress always stopped,” Miranda writes.

These Science-Backed Methods Will Keep Your Body From “Adapting to the Stimulus”

overweight woman on scale at homeShutterstock

“My body was adapting to the stimulus I was giving it. Here’s how to avoid that adaptation and how I would lose those 20lbs after learning the science behind losing body fat and toning,” she continues.

Lift Weights

,Female,Athlete,Dumbbells,weights,lifting,gym,exerciseShutterstock

Lifting weights is the first thing you need to do. “Start resistance training,” she recommends. “None of this light weight lifting, though. Heavy weights with continued reps and weight increases to avoid adaptation.”

Track Macros

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

You also need to stay accountable when it comes to your diet. “Start tracking macros,” she says. “Ensure you’re eating the right foods to lose body fat and maintain lean muscle.”

Start a Calorie Deficit

Counting calories, different food with written quantity of calories, diet concept.Shutterstock

To lose weight you need to be in a calorie deficit. “Start a calorie deficit - I’d make sure I’m in a calorie deficit of 500+ calories per day to lose around 1lb per week,” she writes.

Do Low Intensity Cardio

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitnessShutterstock

And, do some cardio. “Start low intensity cardio - I’d increase my steps and add in low intensity cardio to help ensure I was in a calorie deficit for the day,” she says.

She Eats 2300 Calories Per Day

Bagels with cream cheese and smoked salmon on rustic wooden backgroundShutterstock

In another post she reveals details about her own routine. “Instead of avoiding carbs, cake and running for hours and hours each week, here’s exactly what I’m doing to maintain 19% body fat and stay lean this winter,” she said. “I eat 2300 calories daily, 150g protein, 255g carbs, 80g fats. I never skip my bagel in the morning and ensure I can have a sweet treat before bed.”

She Walks and Lifts Weights

leg of fat woman being run or jog on belt of treadmill machineShutterstock

She also makes sure to get her steps in. “I aim for 10k daily steps to ensure I’m getting activity in (my desk treadmill is the only way I make this possible),” she writes. “I lift 3 times per week (non of those “strength training” classes bc that’s a waste of time imo) and get 1-2 days of 30-45 min of cardio for heart health.”

She Meditates and Journals

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

She also gets her zen on. “I take the first 30 minutes of my day to meditate, journal and stay off my phone (way more important than you’d think for the mental),” she says.

She Gets Rest and Takes Time for Self-Care

Serene woman sleeping at night in the bedroomShutterstock

And, she allows her body the chance to regenerate. “I start my bedtime routine around 7:30pm so I can be in bed reading by 8pm and lights out at 9pm,” she says. “I also make time for self care and socialization — we NEED to spend time with the girls in order to be our best selves.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

Miranda Forrest corporatestronggirl
Copyright corporatestronggirl/Instagram

Are you struggling to blast your belly fat? One expert claims to know the secret to getting rid of it. Miranda Forrest is a fitness coach for corporate women. “I help corporate women own their fitness journey w/o sacrificing their career, wine nights, or fav foods,” she writes in her Instagram bio. In a new social media post, she reveals her tactics for getting rid of a flabby midsection as soon as possible. “If I were to wake up tomorrow and gain 20 pounds of belly fat…here’s what I would do to lose it in 4 months as a busy corporate girl,” she writes.

You Don’t Have to Go to Extremes

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

You don’t have to go to extremes to blast belly fat. “It can seem super confusing and frustrating trying to lose weight, but it doesn’t have to be. 5 years ago I would have tried low carb, HIIT classes, running, and maybe it would have worked for a bit, but the progress always stopped,” Miranda writes.

These Science-Backed Methods Will Keep Your Body From “Adapting to the Stimulus”

overweight woman on scale at homeShutterstock

“My body was adapting to the stimulus I was giving it. Here’s how to avoid that adaptation and how I would lose those 20lbs after learning the science behind losing body fat and toning,” she continues.

Lift Weights

,Female,Athlete,Dumbbells,weights,lifting,gym,exerciseShutterstock

Lifting weights is the first thing you need to do. “Start resistance training,” she recommends. “None of this light weight lifting, though. Heavy weights with continued reps and weight increases to avoid adaptation.”

Track Macros

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

You also need to stay accountable when it comes to your diet. “Start tracking macros,” she says. “Ensure you’re eating the right foods to lose body fat and maintain lean muscle.”

Start a Calorie Deficit

Counting calories, different food with written quantity of calories, diet concept.Shutterstock

To lose weight you need to be in a calorie deficit. “Start a calorie deficit - I’d make sure I’m in a calorie deficit of 500+ calories per day to lose around 1lb per week,” she writes.

Do Low Intensity Cardio

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitnessShutterstock

And, do some cardio. “Start low intensity cardio - I’d increase my steps and add in low intensity cardio to help ensure I was in a calorie deficit for the day,” she says.

She Eats 2300 Calories Per Day

Bagels with cream cheese and smoked salmon on rustic wooden backgroundShutterstock

In another post she reveals details about her own routine. “Instead of avoiding carbs, cake and running for hours and hours each week, here’s exactly what I’m doing to maintain 19% body fat and stay lean this winter,” she said. “I eat 2300 calories daily, 150g protein, 255g carbs, 80g fats. I never skip my bagel in the morning and ensure I can have a sweet treat before bed.”

She Walks and Lifts Weights

leg of fat woman being run or jog on belt of treadmill machineShutterstock

She also makes sure to get her steps in. “I aim for 10k daily steps to ensure I’m getting activity in (my desk treadmill is the only way I make this possible),” she writes. “I lift 3 times per week (non of those “strength training” classes bc that’s a waste of time imo) and get 1-2 days of 30-45 min of cardio for heart health.”

She Meditates and Journals

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

She also gets her zen on. “I take the first 30 minutes of my day to meditate, journal and stay off my phone (way more important than you’d think for the mental),” she says.

She Gets Rest and Takes Time for Self-Care

Serene woman sleeping at night in the bedroomShutterstock

And, she allows her body the chance to regenerate. “I start my bedtime routine around 7:30pm so I can be in bed reading by 8pm and lights out at 9pm,” she says. “I also make time for self care and socialization — we NEED to spend time with the girls in order to be our best selves.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

Molly Corcoran mollycorcoran.fit
Copyright mollycorcoran.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 frustrated that the same weight loss tactics you used in her thirties are failing to work in your forties? It may be time to change your approach. Molly Corcoran is a weight loss warrior and coach who lost a total of 20 pounds after she turned 40. Now, she helps “35+ busy moms optimize their metabolism, build muscle, lose belly fat & find confidence again in peri/menopause,” she writes in her Instagram bio. In a new post, she reveals three core habits at the center of her weight loss. “I stopped eating clean, ditched the orange theory classes over 40,” she writes, revealing her secret.

High-Intensity Workouts Were Impacting Her Hormones

According to Molly, high-intensity cardio workouts that worked for her when she was younger were not helping her lose weight. “The truth is ladies, the constant cardio workouts Like orange theory did a number to my hormones in peri/menopause,” she writes.

Eating “Clean” Was Also Working Against Her

Another thing that stopped working? “Paired that with trying to eat ‘clean’ so I called it for most of my life. There is no such thing as clean eating and if you’re still trying to eat clean in your 40s+ that’s exactly why you can’t lose the weight,” she continued.

She Made Three Changes

“When it all changed for me was when I left the intense cardio/weight classes and finally got control of my eating habits. Here are the 3 things I focused on that drive results,” she says.

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

She Started Tracking Protein and Calories

“I started tracking my protein and calories in @myfitness pal to educate myself on portions and got good at consistently hitting 140-150g protein daily. Also, eating carbs at every meal and getting a calorie deficit goal that was manageable so I stay consistent,” she said.

She Swapped Group Fitness for Progressive Overload Strength Training

“I left group x classes for good and started to shift my focus to progressive overload strength training. 3-4 strength days a week tracking how much I lifted, set, and allowed rest between sets to push in my lifts,” she writes. “Wanna change your body, leave the random workouts with cardio mixed in because that’s not strength training.”

She Started Walking

And third, she started moving more in general. “I started to monitor my daily movement outside of my workouts, focused on hitting 10k steps, and still do to this day 5 years later,” she writes.

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

She Got Serious About Nutrition

She also worked on her nutrition. “Bonus: I got serious about educating myself on adding more to my plate by adding more fruits and veggies to my plate, pairing that with healthy fat, and protein was how I lost the most weight.”

You Need to “Unlearn Everything You Thought Would Work"

“If you finally want to see results in your 40s on up, you need to unlearn everything you thought would work. Have a plan for both nutrition and exercise. I can assure you that the results will come when you get serious about what you put in your mouth!” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Alek Korab
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.

Losing weight and achieving your weight loss goals may seem daunting. However, dropping a few dress sizes can be as simple as making a few changes to your routine. Weight loss coach Sydney St-Aubin, Founder and Program Director of the Bounce N' Burn Rebounding program, who goes by the TikTok handle @sydneystaubin, boasts over 126,000 followers on the video sharing site, where she shares tips and secrets about her weight loss. In a recent video, she revealed that she lost a whopping 20 pounds in less than four months, simply by incorporating four easy changes into her lifestyle. “If I had to lose 19 pounds in the next four months, again, here's what I would do, which by the way, I do have to lose 19 pounds in the next four months again,” she starts explaining in the viral TikTok video. She did it "by making four effortless changes in my life," she told us here at Body Network. "I did things one step at a time so that I wouldn't get too overwhelmed." Here's exactly what she did.


1. Drink Three Liters of Water Per Day

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

Her first suggestion is to drink three liters of water every day. “That's what your body needs. One and a half of these at the minimum, okay? If you're exercising, drink two at the minimum,” she says, pointing to her water bottle. According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. What health benefits can you reap by hydration? According to the Mayo Clinic 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. "There are so many benefits to drinking the amount of water that your body needs and making this small adjustment to be more intentional with your water, can tremendously support your weight-loss journey," St-Aubin tells Body Network.

Related: I'm a Personal Trainer With a Flat Belly and Here's How to Get Yours

2. Amp Up Your Protein Intake

Ham,Egg,Omelette,Eggs,Fresh,Herbs,Salad,breakfastShutterstock

While there is no “need to track your food,” Sydney strongly suggests amping up your protein intake. “No counting, no weighing, no measuring. I'm learning that right now. You don't even need to do that. But something that's helped me so, so much in the past four months is just making every single meal protein oriented, just focus on protein,” she says. For breakfast, she suggests an omelet with “eggs for my protein with some added meat in there", and lunch, “some tuna concoction or salad with chicken,” and for dinner, salmon. “When you're prioritizing protein, you're seriously not going to be as hungry. You're going to be saying goodbye to all the snacks. You're not going to feel hungry late at night. Your body can then burn fat while you're sleeping. Trust me, it's so important.” When we reached out to her, she reiterated this fact: "I started to make every meal protein-oriented. I you make protein the focus in each of your meals, you'll stay full for longer periods of time and there won't be a need for as many snacks throughout the day. When I felt snackish, I started grabbing things that were higher in protein rather than carbs, so that they would actually tide me over until the next meal."

3. Stay in a Caloric Deficit

Counting,Calories,Table,calculator,health,weight,eggsShutterstock

While “you don't even need to count or weigh if you don't want to,” you should “choose wisely about what you're putting on your plate and what your portions look like,” she says. “At the end of the day, we're staying in a caloric deficit.”

4. Get Your Steps In

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

Not only should you “get your steps in,” says Sydney, but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for? 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. "I started parking further away from the places I needed to go. This way, I was getting in more steps and therefore burning more calories without putting too much pressure on myself to do any specific type of exercise," she told us.

Related: 6 Body Changes Caused by Drinking Soda, According to a Diet Expert

5. Final Suggestion: Don’t Overcomplicate Weight Loss

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“You don't got to overcomplicate the whole thing. You don't need to feel like you're on this insane diet. You don't need to cut out your favorite foods. Eat everything in moderation. Let me help you because I've finally figured it out. Let's do it,” Sydney says at the end of the video. Or as she told us: "I started to incorporate exercise by creating a set schedule and routine for myself. I knew that in order to see results, I needed to be consistent but in order to be consistent, I needed to enjoy the movement. I don't believe in having to lift weights, run marathons or go to the gym in order to lose weight. I believe that any movement is a good one because the results come from consistency. I love mini trampoline fitness workouts, using a Rebounder, because they're fun and they can be done from the comfort of my own home. I love them so much that I teach my own classes online and have built an incredible community of ladies from all over the world. Don't over-complicate the weight-loss process. Do what you can every single day and the results will follow."

@sydneystaubin

19 lbs down since january and still going 👏🏻 here’s what i’ve been doing and what i plan to continue to do to reach my goal by hopefully september 🤍 #weightloss #caloricdeficit #athomeworkouts #weightlosstransformation #weightlossprogram

💪🔥Body Booster: If you want to lose weight, amp up your protein intake. Proteins like lean meats, eggs, and legumes, fill you up while fueling your workouts, making you less likely to snack on unhealthy food.

Liz FlourishedHope
Copyright FlourishedHope/YouTube
Evidence-Based

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

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

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

We've all been there – promising ourselves we'll finally lose that stubborn belly fat, only to fall back into old habits a few weeks later. For Liz, a graphic designer turned calligrapher, this frustrating cycle continued until she discovered her "joy distribution technique." After her first child, Liz struggled with post-pregnancy weight that wouldn't budge, especially around her midsection. "I had somehow convinced myself that I was fine with it," Liz shares in her post, "but looking back, I realized that the whole burden of trying to lose weight, particularly my insecurity about my belly, had a significant impact on my mental wellbeing." By making just three simple food changes and committing to only 10 minutes of daily movement, Liz finally found a sustainable way to lose 20 pounds of belly fat without the dreaded yo-yo effect. Her approach might be exactly what you need if you're tired of complicated diet plans and lengthy gym sessions.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

She Created the Joy Distribution Technique

The key to avoiding the dreaded yo-yo effect lies in what Liz calls "joy distribution." "I experienced the yo-yo effect in the past because I treated myself like a robot, disregarding my emotional wellbeing," Liz explains. When we make changes too abruptly or cut out foods we love completely, it's like pulling a bowstring too far too quickly - impossible to maintain that tension forever. Instead, find ways to distribute your joy optimally, allowing yourself to enjoy the process while not pushing too hard.

She Redefined Her Enjoyment

You don't have to give up your favorite foods to see results. "Spaghetti is my favorite food," Liz admits. "Before, my idea of joy was eating until I felt completely full." Rather than eliminating her beloved pasta, Liz shifted her focus to enjoying the taste rather than the feeling of fullness. She now eats about 60% of what she used to, finding that stopping before feeling stuffed actually brings a different kind of satisfaction.

She Made Three Simple Food Changes

Sliced,White,Bread,And,Butter,Shot,From,A,High,Angle​Monitor Your Carbohydrate IntakeShutterstock

Here are the three simple food changes that helped Liz lose 20 pounds of belly fat. "I used to have two slices of bread in the morning, but I cut back to one," Liz shares as her first change. Her second change was implementing the 60% portion rule with her favorite foods: "Now I eat only about 60% of what I used to because I've learned that if I eat until I'm completely full, I don't actually feel joy afterward." Her third key change was swapping her nightly ice cream habit with nuts and seeds, while also replacing heavy evening meals with nutritious homemade smoothies. "I now eat a less heavy dinner and enjoy a more satisfying breakfast and lunch," she explains.

She Found Her Balance

Barista,Holding,And,Preparing,Cappuccino,,Latte,Art.,Bartender,In,ApronShutterstock

Creating a sustainable routine means finding alternatives you genuinely enjoy. "I realized that I like something milky," Liz says. "So instead of cutting out dairy completely, I make tea lattes with frothed milk and a bit of honey." This satisfies her craving while eliminating her desire for sugary coffee shop drinks. Ice cream, once an every-other-day treat, has been replaced with nuts and seeds that provide the crunch she craves.

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

She Recommends Creating a Joy Distribution Plan

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

To apply this approach to your own life, Liz recommends starting with a simple list. "Write down what you can replace with what, what you can reduce, and what you can enjoy instead," Liz suggests. The key is finding healthy options you actually like that still contribute to your goals. Don't force yourself to eat bland eggs without oil or plain vegetables unless you genuinely enjoy them - instead, make healthy dishes taste good while giving your palate time to adjust.

She Added Strength Training

Two woman lifting kettle bell in cross fit gymShutterstock

Cardio alone wasn't enough to transform Liz's body completely. "Even though I had lost some weight from mainly doing cardio, I still felt soft and a bit flabby, especially in my belly," Liz explains. About two months ago, she incorporated resistance training to build muscle, noticing more defined lines rather than just overall weight loss after about 30 days.

She Discovered the Long-Term Benefits of Strength

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weights​She Lifted WeightsShutterstock

Building muscle isn't just about aesthetics - it's an investment in your future health. "I came across a health video that explained strength training is a must if you're in your 30s or 40s," Liz shares. "It's like saving money in your savings account for later in life." Without adequate muscle mass, daily activities like lifting groceries or getting up from a chair become increasingly difficult with age. As a bonus, increased muscle raises your resting metabolic rate, helping you burn calories more efficiently even at rest.

She Started Small with Exercise

dumbbell squat woman workout exercise at gymShutterstock

If following complex workout videos feels overwhelming, try Liz's approach of mastering one movement at a time. "I started with just one exercise movement, dumbbell squat to overhead press," Liz reveals. The simplicity made it approachable, and as it became easier, she gradually added more exercises. Now she mixes and matches several movements for about 20 minutes daily, building strength consistently without feeling overwhelmed.

She Committed to Just 10 Minutes of Daily Movement

Group of runners in fitness clothing running in the city. Young men and women running together in morning.Shutterstock

Liz discovered that short, consistent movement was far more effective than sporadic intense workouts. "I run only five to ten minutes a day and also on weekends," Liz explains. This minimal time commitment made it easy to stay consistent. "I think the main reason I was able to stay consistent was that on the days I ran, I instantly felt so much better, more focused on my deep work and more productive throughout the day." For those who don't enjoy running, Liz suggests alternatives that still fit into a 10-minute window: "You might want to try yoga in the morning, dancing to music, or hiking with friends. Anything that you can start easily today, even just walking around the house while listening to music."

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

She Avoided Common Weight Loss Pitfalls

Woman exercising with a kettlebell weight, low-section crop​Lift Heavy WeightsShutterstock

According to Liz, weight loss failures typically fall into two extreme approaches. "Number one, avoiding any change in routine while expecting results," she says. The second mistake is "going all in too quickly" with dramatic diet restrictions and intense workout schedules. The solution? Introduce tiny changes first and see if you can naturally integrate them without emotional resistance.

She Prioritized Routine Over Motivation

Caucasian Young Pregnant woman Tummy belly summer green dress touching stomach field expecting a baby relaxing outside nature park lake rural Beautiful magic 8 months enjoying life glasses hat​Gina Knows the Belly “Hang” Well After 7 KidsShutterstock

While a momentary spark might get you started, sustainable habits keep you going. "There was one incident that really motivated me to start tackling my belly fat," Liz shares, recounting an awkward encounter where someone mistakenly thought she was pregnant. Though this pushed her to start a strict diet, the results didn't last. The turning point came when she found an approachable routine she could realistically maintain.

She Wrote Everything Down

Hand writing in journal with coffee mug​De-StressShutterstock

Make your plans concrete by putting them on paper. "When you're writing down your meal plan based on joy distribution, try planning out your day or your ideal week," Liz suggests. Schedule activities that burn calories and strength exercises you can realistically incorporate, even if it's just 5-10 minutes daily. "You're far more likely to stick with them if you write them down and they're visible," she adds, recommending keeping your plan somewhere you'll see it regularly.

She Embraced a Mindset Shift

Cheerful diverse young girls sitting together in sports studio before starts training giving high five feel happy and healthy, close up focus on hands. Respect and trust, celebration and amity conceptShutterstock

Beyond diet and exercise, success comes from changing how you view your health journey. "Scientific research shows that people who try to lose weight for health-related reasons are more likely to succeed in the long term than those who are motivated primarily by appearance," Liz points out. Approach your habits as investments in your long-term health and ability to enjoy quality time with loved ones, not just as means to look thinner. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Evidence-Based

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

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

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

Between work, family, and everything else life throws your way, finding time to prepare healthy meals can feel impossible. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience, has mastered the art of quick, effective meal prep. "I'm a wife, a busy mama of two little boys, and I run two businesses," says Michelle in her post. "Often I'm working until eight o'clock at night, and when I come home, I don't have time to cook a fancy Instagram-worthy meal." Michelle created these six high-protein meals—all ready in under 10 minutes—to help people "increase lean muscle and decrease body fat to become the strongest, leanest, healthiest versions of themselves." These simple meals will keep you on track with your fat loss goals without spending hours in the kitchen.

Your 10-Minute Taco Bowl

This metabolism-boosting twist on taco night packs in protein and nutrients without the extra calories. Start with a base of quick-cook brown rice (Michelle recommends the 90-second packs for when meal prep isn't possible). Add pre-made taco meat and steamed frozen broccoli for fiber and volume. "I always buy bags of frozen broccoli from Costco—they're one of my favorite things because I actually just love broccoli loaded with fiber, high volume to keep me feeling full, and of course loaded with micronutrients," Michelle explains. Based on your daily nutrition needs, finish with a dollop of sour cream and sprinkle of cheese. This protein-rich meal comes together in minutes and helps fuel fat loss while keeping you satisfied.

Protein-Packed Kale Salad in Minutes

Turn store-bought salad kits into fat-burning meals with this grab-and-go strategy. Michelle makes this a weekly staple: "When I'm at the grocery store on either a Sunday or Monday, I will always pick up one or two of these kale salads just to have in the fridge and again just to have in a pinch versus stopping for fast food." Simply pour your kale salad into a bowl and add protein—pre-cooked chicken, leftover salmon, or shrimp. Michelle's surprising favorite protein add-in? "Do not knock it till you try it... I will do two whole eggs and liquid egg whites, scramble that in a pan, and I will throw the scrambled eggs into the salad." For extra nutrients, add sliced cucumber, berries, and just half to three-quarters of the provided dressing. This quick meal supports fat loss while delivering essential proteins for muscle maintenance.

Fat-Burning 10-Minute Stir Fry

This protein-rich alternative to takeout helps burn fat while satisfying cravings. Start with a bag of stir-fry vegetables heated in a pan. "Another thing I like to throw in on top of that is I always have a bag of frozen edamame beans in the freezer so I will take those edamame beans, a few servings, and I throw those into the pan too—just more protein and so many more nutrients," Michelle explains. Add brown rice (meal prepped or from quick-cook packs) and your protein of choice—pre-cooked chicken, shrimp, salmon, or steak. When really pressed for time, Michelle suggests: "When in doubt I just need a quick protein, I will scramble some eggs and toss it into the stir fry and mix it all up." Finish with a lower-sugar sauce like Naked and Saucy teriyaki sesame ginger for a metabolism-boosting meal in minutes.

No-Cook Tuna Protein Bowl for Fat Loss

When you need protein without cooking, this fat-burning combo delivers results fast. "Again a super easy go-to—this is great for lunch, this is great to make and take on the go with you, or a quick dinner when you get home late and you're exhausted and you don't feel like cooking," Michelle says. Simply mix a can of tuna with half a mashed avocado. Add mustard for flavor—"I personally really love mustard so I will put a little bit of mustard in there and I will mix that all up," Michelle shares. Serve over spinach for extra nutrients or spread on whole grain toast for a complete meal. The combination of lean protein and healthy fats helps control hunger while supporting metabolism—perfect for fat loss without complicated cooking.

Muscle-Building Protein Pasta in 10 Minutes

Transform comfort food into a fat-burning, muscle-building powerhouse with this simple swap. "Easy high protein meal number five is a high protein pasta, so either a lentil pasta or a chickpea pasta," Michelle explains. These alternatives pack significantly more protein than regular pasta, supporting metabolism and muscle growth. Add an additional protein boost: "What I like to do is add some shrimp to it, or another great idea is to mix in some cottage cheese with your tomato sauce and add that to the pasta." Include steamed vegetables for additional volume and nutrients. Michelle highlights an added benefit: "The cool thing about this one is you can make a big portion for yourself and you will have leftovers for the next day and possibly the day after depending on what your serving sizes are going to look like." This quick meal supports your body's fat-burning potential while keeping hunger at bay.

Your 10-Minute Fat-Burning Protein Plate

This customizable formula boosts metabolism with whatever ingredients you have handy. "Last but not least a super easy pick a protein, baked sweet potato, and pick a steamed veggie so asparagus or broccoli—something that you enjoy to eat," Michelle explains. Choose any protein—pre-cooked chicken, quick-cooking salmon in the air fryer, or Michelle's shortcut option: "Now this could be, guess what, scrambled eggs—mix in cottage cheese to your scrambled eggs to increase the protein portion." Pair with a microwave or air-fried sweet potato and steamed vegetables for a complete meal. "I'll bake a sweet potato either microwave or in the air fryer and then steam some broccoli and eat that and call it a day," Michelle says. This balanced combination provides the perfect mix of protein, complex carbs, and nutrients to support fat burning and muscle maintenance without complicated recipes.

The 10-Minute Secret to Sustainable Fat Loss

"Call me boring, but I honestly feel food is just fuel," Michelle says, cutting through the Instagram-perfect meal culture. These six quick, protein-rich meals deliver what matters—results. "I am able to stay lean, I don't feel starving, I don't feel deprived, I don't feel like I'm on a diet," Michelle emphasizes. The real key to fat loss isn't complicated recipes but consistent, simple nutrition choices. "When I am coming home from work at 8:15 and I'm starving, I know that I'm not stopping even at a healthier fast food restaurant—I know I'm going home because I have these options ready to go." By adapting these meal frameworks to your tastes and nutrition targets, you'll build the sustainable habits needed for lasting fat loss. As Michelle puts it, "If you really want to see changes in your body composition, if you want to reach your fat loss goals, if you want to start to see some muscle definition and not only see it but maintain these results, you need to start building these healthy habits." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Camden Mamian mamianfitness
Copyright mamianfitness/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 dieting and exercising but still hanging onto belly weight? Camden Mamian is a metabolic expert and fitness trainer who helps his clients repair their hormones to lose weight. In a new social media post, he reveals the biggest missteps you might be making, causing you to hold onto weight in your midsection. “Your body will keep storing fat in your lower belly and hips until you stop making these mistakes,” he writes.

You Are likely Making a Mistake

Here’s the truth: “Fat loss isn’t magic, it’s science. And odds are, you might be making one (or more) of these mistakes,” he writes.

You’re Running on Coffee and Wine

One common mistake? Running on coffee and alcohol. “Surviving on caffeine all day and winding down with wine at night? Multiple drinks throughout the week can throw off your macros, disrupt sleep, and leave you exhausted the next day—making fat loss feel impossible,” he writes.

You’re Eating Too Little

Another common mistake? “Trying to survive on 1,200 calories while chasing kids and busy at work? No wonder you’re exhausted. Overly aggressive deficits aren’t sustainable and leave your metabolism hurting making that binging cycle even worse!” he says.

You’re Not Moving Enough

Not exercising enough will also have you holding onto weight. “Yes, you’re busy. But even if you work out 3-4 times a week, the rest of the day matters too. Walking, playing with your kids, and staying active outside the gym are crucial for long-term fat loss,” he writes.

You’re All in…Til the Weekend

If you are all in during the week, but majorly cheating on the weekend, it could be having serious consequences. “Monday - Thursday, you’re on point. Then Friday - Sunday? It’s a free-for-all. If you’re only hitting your goals 57% of the time, progress is going to be slow. Consistency over time is what truly gets results,” he writes.

No Meal Planning, No Success

If you aren’t meal-prepping, you are making a big mistake. “No groceries, no plan, and no clue what’s for dinner? That’s when bad choices happen. A little preparation goes a long way in setting yourself up for success,” he points out.

You’re Guessing Instead of Tracking

Don’t try guessing in lieu of tracking. “You wouldn’t guess your kids’ school schedule, so why guess your food intake? Tracking isn’t forever, but it’s a powerful tool to help you understand what your body actually needs,” he says.

You Want Results Yesterday

Be patient, results take time. “A couple of good weeks doesn’t undo years of habits. Give yourself at least 3 months of consistency before deciding if something is working. (But it shouldn’t force you to restrict)” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Evidence-Based

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

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

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

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

Trusting the Wrong Health Sources

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

Accepting Diagnoses Without Question

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

Using Treatments With Harsh Side Effects

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

Neglecting Critical Nutrients

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

Consuming Too Much Calcium and Iron

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

Restricting Dietary Cholesterol

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

Eating Too Frequently and Too Many Carbs

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

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

Not Prioritizing Protein as You Age

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

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

Ignoring Your Environment and Stress Levels

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

Underestimating the Gut Microbiome

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

Final Word

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