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Nutrition & Diet

Fastest Way to Lose 30 Pounds, According to a TikTok Influencer

These three tips will have you losing weight in no time, she claims.

Leah Groth
By Leah GrothFeb 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Carmen_Batres
calibabyoficial/Instagram
Leah Groth
By Leah GrothFeb 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Carmen Batres (@calibabyofficial) is a singer and influencer who has built up a large following on social media. She regularly shares videos about how she lost weight and totally transformed her body by making a few simple diet and fitness changes. In one viral video, she shares the fastest way to drop weight fast. “The fastest way to losing 30 pounds. Here are my top three tips,” she says in the clip.

Drink 64 Ounces of Water Per Day

@calibabyoficial

I’m so excited for your journey and to be a part of your development it health and fitness! Start with my top 3 tips and you will see amazing results! #weightlossforbeginners

“Number one, I want you to drink 64 ounces of water every day,” says Carmen. “You can find this bottle on my Amazon storefront. Honestly, I love it. You get up every day. You fill it up with your water, you put some electrolytes in it. You can also put cucumbers, whatever, make it fun, but make sure you're drinking this during the day,” she says.

Related: Emily Skye Flashes 6-Pack in Skirt and Top – Here’s How She Ate Her Way to Flat Abs

Why You Should Listen to Carmen About Hydration

Healthy Lifestyle. Portrait Of Happy Smiling Young Woman With Glass Of Fresh Water. Healthcare. Drinks. Health, Beauty, Diet Concept. Healthy Eating.Shutterstock

Experts are unanimous that drinking enough water is crucial for your health. The Mayo Clinic explains that 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. 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, says the U.S. National Academies of Sciences, Engineering, and Medicine.

Eat a Salad a Day

Young woman eating healthy food sitting in the beautiful interior with green flowers on the backgroundShutterstock

Next up, Carmen recommends eating “a salad a day,” which she calls a “non-negotiable.” She says “it doesn't matter what time during the day, but I preferably would like you to do it for lunchtime, okay? That means that for lunchtime, no matter what, you're going to have a salad with your protein. Try to avoid heavy dressings, but to build the habit, if you got to have some ranch, whatever, just don't make it a soup of ranch, but I want you to just build a habit of one salad a day. You can literally lose so much weight with that habit.”

Why You Should Listen to Carmen About Eating a Salad a Day

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

Eating a healthy salad is a great idea not only for weight loss, but all the other benefits that veggies and protein offer. Most experts recommend eating around one gram of protein per pound a day, so aim for at least 30 grams of protein for your salad.

Related: I Lost 40 Pounds in 5 Months with This Diet Trick

Be On a Schedule

High Angle View Of A Workout Plan In Notebook At Wooden DeskShutterstock

Her last recommendation is to stay on a schedule. “Being on a schedule is going to help you be consistent. You know why? Because when you go to the gym, if you're going to the gym, or if you're going to your home workouts, you're going to be prepared. You don't have to worry about what the heck am I going to do today? I already did that for you. All you have to do is show up, girlfriend and I want you to show up at least three times a week.” She explains that in order to build a habit, you have to do something a few times a week.

💪🔥Body Booster: Investing in a water bottle with number markings makes hitting your daily hydration goals easy.

proteinsustainable weight losssuccess stories & transformationsweight loss

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Nutrition & Diet

Fastest Way to Lose 30 Pounds, According to a TikTok Influencer

Carmen_Batres
calibabyoficial/Instagram
Leah Groth
By Leah GrothFeb 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Carmen Batres (@calibabyofficial) is a singer and influencer who has built up a large following on social media. She regularly shares videos about how she lost weight and totally transformed her body by making a few simple diet and fitness changes. In one viral video, she shares the fastest way to drop weight fast. “The fastest way to losing 30 pounds. Here are my top three tips,” she says in the clip.

Drink 64 Ounces of Water Per Day

@calibabyoficial

I’m so excited for your journey and to be a part of your development it health and fitness! Start with my top 3 tips and you will see amazing results! #weightlossforbeginners

“Number one, I want you to drink 64 ounces of water every day,” says Carmen. “You can find this bottle on my Amazon storefront. Honestly, I love it. You get up every day. You fill it up with your water, you put some electrolytes in it. You can also put cucumbers, whatever, make it fun, but make sure you're drinking this during the day,” she says.

Related: Emily Skye Flashes 6-Pack in Skirt and Top – Here’s How She Ate Her Way to Flat Abs

Why You Should Listen to Carmen About Hydration

Healthy Lifestyle. Portrait Of Happy Smiling Young Woman With Glass Of Fresh Water. Healthcare. Drinks. Health, Beauty, Diet Concept. Healthy Eating.Shutterstock

Experts are unanimous that drinking enough water is crucial for your health. The Mayo Clinic explains that 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. 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, says the U.S. National Academies of Sciences, Engineering, and Medicine.

Eat a Salad a Day

Young woman eating healthy food sitting in the beautiful interior with green flowers on the backgroundShutterstock

Next up, Carmen recommends eating “a salad a day,” which she calls a “non-negotiable.” She says “it doesn't matter what time during the day, but I preferably would like you to do it for lunchtime, okay? That means that for lunchtime, no matter what, you're going to have a salad with your protein. Try to avoid heavy dressings, but to build the habit, if you got to have some ranch, whatever, just don't make it a soup of ranch, but I want you to just build a habit of one salad a day. You can literally lose so much weight with that habit.”

Why You Should Listen to Carmen About Eating a Salad a Day

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

Eating a healthy salad is a great idea not only for weight loss, but all the other benefits that veggies and protein offer. Most experts recommend eating around one gram of protein per pound a day, so aim for at least 30 grams of protein for your salad.

Related: I Lost 40 Pounds in 5 Months with This Diet Trick

Be On a Schedule

High Angle View Of A Workout Plan In Notebook At Wooden DeskShutterstock

Her last recommendation is to stay on a schedule. “Being on a schedule is going to help you be consistent. You know why? Because when you go to the gym, if you're going to the gym, or if you're going to your home workouts, you're going to be prepared. You don't have to worry about what the heck am I going to do today? I already did that for you. All you have to do is show up, girlfriend and I want you to show up at least three times a week.” She explains that in order to build a habit, you have to do something a few times a week.

💪🔥Body Booster: Investing in a water bottle with number markings makes hitting your daily hydration goals easy.

Nutrition & Diet

How to Lose Weight Fast for a Special Occasion, According to an Expert

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Leah Groth
By Leah GrothJun 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Looking to lose weight fast? Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her many viral videos she shares tips on how to lose weight and get into the best shape of your life. In one of them, she revealed a few ways to lose weight fast – in both sustainable and unsustainable ways. “If you want to lose weight fast for a special occasion, here's exactly what you need to do,” she says in the clip. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her approach.

Intermittent Fast and Cut Out Fast Food

@project.s.lifestyle

How to lose weight FAST for a special occassion #weightlosscoach #weightlossforwomen #weightlosstips

The first thing you need to do? “Cut out all fast food and limit your eating window from 12:00 PM to 6:00 PM and only have two meals within that time frame,” she says.

Related: Blogilates Creator Cassey Ho Reveals Abs in “Fairytale” Running Shorts

Run a Mile a Day and Do 10 Minutes of Ab Work Daily

Female going for a early morning run.Shutterstock

Next up, exercise. According to Soraya you need to “run a mile a day and do 10 minutes of abs right before bed.”

Weigh Yourself Daily

Low Section Of Woman Standing On Weight ScaleShutterstock

Finally, “number three, weigh yourself every single day in the morning to keep track of your daily progress,” Soraya says.

If You Do That, You Will Lose Weight, But Likely Gain It Back

Soraya_project_s_lifestyle2project.s.lifestyle/TikTok

“Now, if you do this, you will lose weight fast, but you know what else? At some point you're going to get overwhelmed, exhausted, have overwhelming cravings, go right back to old habits and regain the weight, if not even more weight,” she continues. “On top of that, it'll worsen your relationship with food and create a really toxic relationship with the scale. So forget all that,” she says.

Calorie Deficit with Foods You Enjoy

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

“If you want to lose weight and actually keep it off for good, here's what you need to do,” she continues, offering a few healthier weight loss methods. “Number one, eat in a healthy deficit and include foods that you actually enjoy,” she says.

Work Out Three to Four Times a Week

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

“Number two, get three to four workouts in per week,” Soraya says, adding that you need to strength train.

Walk 30 Minutes a Day

Woman walking cross country and trail in autumn forestShutterstock

“Number three, walk 30 minutes every day,” she concludes.

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

RDN Says: Thumbs Up

tara_collingwooddietdivatara/Instagram

Collingwood says that Soraya’s advice “is very practical and not extreme,” and overall, gives it a thumbs up. “Incorporating walking, exercise, strength training, etc. along with reducing calories makes perfect sense,” she says. However, “there is no need to do abs right before bed…any time of the day will work.” She also likes that she is encouraging eating foods you enjoy. “She isn’t really giving major guidelines around portions or frequency, so some people might have a hard time with knowing exactly how much they can eat and still lose weight. She is encouraging only a 6 hour eating window which is pretty strict. I tend to recommend at least an 8 hour window and more like a 10-12 hour window of fasting each day.”

💪🔥Body Booster: The less restrictive a weight loss diet you commit to, the more likely you are to stick to it.

Nutrition & Diet

I Lost 15 Pounds in 6 Weeks by Doing These 3 Things

Isis_Kellier3
isiskellier/TikTok
Leah Groth
By Leah GrothMar 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback

Isis Kellier is a diet and fitness influencer who regularly shares videos on her channel about how she lost weight fast and got into the best shape of her life. In one TikTok video she reveals how she dropped an average of 2.5 pounds a week by making a few simple changes to her diet and fitness routine. “How I lost 15 pounds in six weeks,” she starts the clip, going on to reveal her secrets. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.

1. Intermittent Fasting

Intermittent,Fasting,Hungry,dietShutterstock

The first thing Isis did? Intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added. In another video she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm she drinks two Premiere Protein shakes.

Related: 8 Things You Should Be Doing Now, According to Wellness Gurus

2. Expert Weighs in on OMAD

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

“It sounds like she is only eating in a less than 4 hour window which is a very small eating window,” Collingwood notes. “I like that she has antioxidant rich green juice and fruit, but that is not really a ton of produce or fiber. When you eat most of your produce as juice, you are missing out on a lot of fiber which is really important for gut health and keeping the microbiome in check.” As for protein, she is likely meeting her requirements with the grilled chicken, “not sure size but let’s assume 4 oz = 28 grams of protein and two premier protein shakes at 30 grams each gives her another 60 grams to push her over 80 grams for the day,” she notes. “However, two highly processed protein shakes are not really providing the quality of food we like for overall good health. They do have a lot of vitamins and minerals added to them, which she needs because she is not eating very many calories or a variety of foods.” She is happy to see some carbs in the pasta, “but vodka sauce does not really provide much nutritional value,” she adds. “ Marinara would be much better with the antioxidants and nutrients in tomatoes.” Overall Collingwood is concerned about her low calorie intake. “Again, I don’t have exact portion sizes but I estimate this to be about 1000-1200 calories.”

Related: I'm a Bikini Fitness Competitor and Here's My #1 Rule for Weight Loss

3. 30-60 Minutes of Cardio Daily

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

Next up? “30 to 60 minutes of cardio daily,” she reveals. In the other video she reveals that she does “fasted cardio” in the morning prior to her first meal.

4. Expert Weighs in On Her Workout

StairMaster, steps, stairs, treadmill,gym, machine, exercise,Shutterstock

According to Collingwood, 30 to 60 minutes of cardio “is great,” she says. However, “if she is doing this in the morning and not getting any calories until 2 PM (and that is very few with the green juice and fruit and no protein) she is leaving her body susceptible to poor recovery, injury risk, dehydration, and low energy,” she points out.

Related: I’m a Celebrity Trainer and This is the Only Smoothie I Can’t Live Without

5. Calorie Deficit

Calorie,Counting,Calculator.,Diet,.Shutterstock

Her final secret to losing 15 pounds in six weeks? Maintaining a “caloric deficit,” she says. The basic math of calories in vs calories out is caloric deficit which is necessary to lose weight, Collingwood agrees. “But you can create a caloric deficit in many other more healthy ways that include fueling the body in more regular intervals, feeding more nutritious foods, and having more balance.”

6. Bottom Line: Is a 15-Pound Weight Loss in 6 Weeks Realistic?

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

Collingwood and most experts agree that a healthy weight loss rate is typically one to two pounds per week. “15 pounds in 6 weeks is a bit higher than that,” Collingwood points out. “It all depends on how much weight someone has to lose. If you have 100 pounds you lose, it will come off faster initially. If you only have 15 pounds to lose, the weight will come off more slowly.

In general, the faster it comes off, the more likely there is a higher proportion of muscle coming off vs a majority of fat tissue.”

💪🔥Body Booster: Intermittent fasting is a form of dieting that works for some people. Oftentimes if you are eating in a short window, you will consume less calories.

Nutrition & Diet

She Lost 30 Lbs With McDonald’s-Inspired Meal

Liv Jordan livjordan_fit
Copyright livjordan_fit/Instagram
Leah Suzanne
By Leah SuzanneMar 30, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Are you obsessed with McDonald’s but on a weight loss mission? One expert has a recipe to help you get your fix. Liv Jordan is a health coach and weight loss warrior who lost 30 pounds by healthy eating and exercising. She regularly shares recipes that helped fuel her weight loss. One of the most recent? A high-protein burger bowl inspired by McDonald’s Big Mac. The total meal has 440 calories and 32 grams of protein. She also shared a few of her other go-to meals.

McDonald’s Inspired Burger Bowl Ingredients

Ingredients:

  • 3.5oz cooked 93/7 ground beef
  • 174g raw russet potato
  • handful of shredded lettuce
  • a few cherry tomatoes & pickles
  • 1 tbsp shredded cheddar cheese.

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

Big Mac Sauce:

Ingredients:

  • 1 tbsp light mayo
  • 2 tbsp yellow mustard
  • 2 tbsp sugar-free ketchup
  • 1 tbsp sweet relish
  • salt, paprika, garlic powder.

McDonald’s Inspired Burger Bowl Instructions

  1. Cut your potato into wedges, drizzle avocado oil, season with salt, pepper, and paprika, and air fry at 390°F for 15 minutes until crispy outside and soft inside.
  2. Cook the ground beef in a pan with salt, pepper, garlic, and onion powder.
  3. While that cooks, prep your toppings: shred the lettuce, slice the tomatoes, and pickle.
  4. Assemble your bowl: lettuce base, ground beef, air-fried potato wedges, tomatoes, pickles, and cheese.
  5. Drizzle your condiments on top — this combo is my go-to Big Mac–style sauce.

Crispy Greek Chicken Fold

She shares her crispy Greek chicken fold recipe in another post with 370 calories and 43 grams of protein.

  1. Cook chicken breast tenderloins with lemon, dill, garlic, salt, pepper, and oregano on the stovetop.
  2. Grab a Joseph’s Lavash flatbread.
  3. Spread on 2 tbsp of greek yogurt tzatziki.
  4. Add about 3-4 oz of the lemon-dill grilled chicken.
  5. Chop up a cucumber, a few cherry tomatoes, and about 1.5 oz of avocado, then sprinkle on some feta.
  6. Fold in half and cook both sides in avocado oil on medium heat for about 3-4 mins per side, or until crispy.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Viral Hot Honey Ground Beef Bowl

She also swears that her hot honey ground beef bowl is so delicious that it went viral. The meal has 400 calories and 38 grams of protein.

Instructions:

  1. Lean ground beef (seasoned with taco seasoning)
  2. Sweet potatoes (cooked in the oven at 400°C for 1 hour & then I reheat cubed in an air fryer to crisp up but stay soft on the inside at 400 °C for 8-10 mins)
  3. 1/2 avocado with salt & pepper
  4. Spoonful of @good_culture cottage cheese.

Maple Brown Sugar Oatmeal

For breakfast, she recommends her maple brown sugar oatmeal. “The creamiest, high-protein, maple brown sugar oatmeal 🍂🧸 *finally* a protein oatmeal recipe that doesn’t taste like protein powder!” she writes. It has 400 calories and 38 grams of protein.

Instructions:

  1. 40g oats + 1 cup water → microwave for 1 min
  2. Add @pescience Protein4Oats & stir until combined (Maple Brown Sugar - code: LIV)
  3. Microwave 30-45 sec more (until your desired consistency)
  4. Mix again (it should be thick & fluffy), then layer with 2/3 cup Greek yogurt
  5. Add toppings: strawberries, blueberries, banana, drizzle of PB, cinnamon & honey.
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Fitness & Workouts

3-Step Plan for Losing 15 Pounds

Sade Rigby sadieactive
I Transformed My Body From Flabby to Firm and Here Are My 3 Secrets
Copyright sadieactive/Instagram
Leah Groth
By Leah GrothMar 27, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 trying to lose weight by making many changes to your routine? One top expert says you only need to make three. Sadie Rigby is a social media influencer and personal trainer with over 225,000 followers on Instagram. In a new social media post she unveils the only three steps you need to do to lose weight fast. “Someone asked me if I had 15 lbs to lose, what my plan would be. So here it is!” she writes.

Start Strength Training

“I would stop what I’m doing and start strength training!” she writes. “Don’t be deceived, there is no other special method better optimized for 'toning up' or 'leaning out' than good old-fashioned weight training. It will force your body to maintain/develop your muscle while you shed body fat. There is no better way to get a strong, lean body composition.”

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

Track Calories and Adjust

Next, start being accountable. “I’d track my calories for a few weeks to determine how much I’m eating to maintain my current physique. I would then adjust down by 2-300 daily calories for a couple weeks until progress stops. Then I would adjust down 2-300 daily calories again. You can usually achieve this by simply cutting out a few bad habits or by improving the quality of your diet rather than ‘eating less’,” she weites.

Amp Up Protein Intake

Her third step? “I would eat 1 gram of protein per pound of body weight everyday to fuel muscle recovery. I would also incorporate a few 20-25 minute LISS sessions each week. I like to make this fun by going on walks, hikes or bike rides with my family!” she says.

Fall in Love with the Process

In a previous post she also recommends falling in love with the process. “If you’re only doing it because you want to look good, you won’t be consistent enough or you’ll take an unsustainable approach,” she says. “It becomes a habit when you love the process. Set goals to hit and fall in love with getting your body stronger! You can become addicted to how good it makes you feel with just a little consistency and the right mindset! It feels so good to see what your body can do!”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Bonus Tip: Use Progressive Overload

Progressive overload, “gradually increasing the stress on our muscles,” is another tactic she approves of. The first way to do it? “Increase time under tension (add a pulse, slow down the exercise, do tempo work)” she says. The second is by increasing the weight lifted, “or add a band,” she suggests. Finally, the third is to increase volume, “add reps and/or sets,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 50 Pounds at 50 by Following These Easy Diet Rules

Denise Kirtley fiftyfitnessjourney
Coach Lost 50 Pounds at 50 by Eating These 6 High-Protein Meals
Copyright fiftyfitnessjourney/Instagram
Leah Suzanne
By Leah SuzanneApr 16, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you struggling to lose weight in your 50s? You may need to try a more flexible dietary approach. Denise Kirtley is a 54-year-old transformation coach who looks half her age after rehabbing her approach to diet and fitness shortly after turning 50. In a new social media post, she reveals the dietary changes she made that enabled her to get her fittest figure ever. “I lost 50 pounds in my 50s and have kept it off for almost 4 years now. Here’s what I ate last year to maintain my weight loss,” she writes in the post.

She Has “Cracked the Code”

Here’s the thing…I love food. I look forward to my meals. Over the past four and a half years, I feel like I have finally cracked the code on how to eat in a way that makes me feel satisfied while fueling my workouts so I can become stronger. And most importantly…without feeling deprived.

Her Meals Are Protein Focused

“I have learned to make balanced meals that work for me. All of my meals have approximately 25g to 35g of protein plus a good amount of healthy carbs for energy and the right amount of fat to maintain my goals,” she says.

Her Meals Are “Balanced” and Even Include Processed Foods

“Whenever I post my meals…there’s always a few that criticize any processed food, any sugar, anything that we are told are ‘bad’ foods. I have learned that for me, it’s really about balance. I don’t look at foods as good or bad,” she says.

The “All Or Nothing” Mindset Backfires

“And I have learned long ago that when I fall into a perfectionist, all or nothing mindset…it backfires.

As a former binger and emotional eater, that mindset doesn’t serve me,” she continues.

She Aims for 80/20

“So, I aim for 80% of my diet to be whole natural foods…I eat lots of lean meats, fish, fruits, veggies and grains. I have developed a love for these foods as a result of loving how eating them makes me feel. But I also allow flexibility with 20% of my diet,” she says.

She Even Eats Bread, Chocolate, Pasta, and Protein Bars

This “includes bread (gasp!). I love bread! And chocolate! (Bigger gasp!) I have had a bit of chocolate every day for the past 4.5 years! Every.Single.Day. And the occasional protein bar, bit of pasta, protein powder, veggie meats, etc, etc,” she says. “On vacation or special occasions I have dessert! And even on a very rare occasion, a glass of champagne (few times per year)”

Flexible Eating Makes Her Diet Sustainable

“My working these more flexible foods into my macros has made this a really sustainable and enjoyable way of life for me. If you’re looking for someone that has given up absolutely everything processed or refined, that’s not me. I admire the people I see on here that say they only eat whole foods 100% of the time,” she says.

Rigidity Doesn’t Work for Her

“But as a food lover and someone who struggled with weight ups and downs most of my adult life, it’s all about balance. I know that a life with rigidity around food choices and a future of only chicken and broccoli doesn’t work for me,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Walking Over 50? This Simple 30-Minute Routine Targets Stubborn Fat

Pahla Bowers Pahla B
I Lost Weight After 50 With These Simple Changes
Copyright Pahla B/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 16, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Middle age brings many changes to our bodies, especially during menopause, when weight seems to stick no matter what we try. Fitness coachPahla Bowers has developed a simple yet effective walking workout specifically designed for women over 50 that combines low-impact movements to target stubborn fat without stressing your joints. This 30-minute routine alternates between walking intervals and targeted exercises that can be done right in your living room, making it perfect for busy days when you need an effective workout without complicated equipment.

The 5-0 Method Makes Weight Loss Simple

"Every single day we do five things that make you say, oh, I had no idea it could be so simple to lose weight at our age," explains Pahla as she introduces her 5-0 method in her post. This approach focuses on five daily habits: eating the right number of calories (not necessarily fewer), drinking enough water (half your body weight in pounds in fluid ounces), maintaining consistent sleep patterns, exercising moderately, and managing your mindset. This combination creates a sustainable path to fat loss that works especially well for menopausal bodies.

One Minute Walking, 30 Seconds Exercise

The workout follows a simple but effective pattern: one minute of walking alternated with 30-second cardio exercises. "Today's workout was really for me to be able to just really enjoy moving my body and not having to think too hard," Pahla shares. You can walk anywhere—around your living room, up and down hallways, or even take the routine outside. What makes this approach so effective is the continuous movement that keeps your heart rate in a fat-burning zone without overtaxing your system.

Your Mindset Is Your Secret Weight Loss Weapon

Perhaps surprisingly, Pahla ranks mindset as the most important factor for weight loss success. "If you truly do not believe you can lose weight, think that you are not losing weight... mindset's number one," she emphasizes during the workout. The routine incorporates a powerful mantra—"I am always on track"—to help shift your perspective about your progress. This positive approach reduces stress hormones that can sabotage weight loss efforts, particularly during menopause when hormonal balance is already disrupted.

Balance Training Burns Fat And Protects Your Future

Throughout the 30-minute routine, many exercises like "speed skaters" strengthen your outer thighs while improving balance. "That is the thing that can keep you from falling over when we're doing lateral moves like this, strengthening your inner and outer thighs," Pahla points out. This focus on balance isn't just about current fitness—it's targeting the areas where fat often accumulates after 50 while simultaneously protecting against falls. "Most older adults actually fall from some kind of a lateral motion," she explains, making these side-to-side movements crucial for long-term independence.

Low-Impact Doesn't Mean Low Results

Just because this workout avoids jumping doesn't mean it's not effective for fat loss. "Just because we are not jumping doesn't mean your heart rate doesn't have some variability here," Pahla reminds participants during the "swimming frogs" exercise. The workout strategically incorporates arm movements that elevate your heart rate while keeping the routine gentle on aging joints. This approach allows you to burn stubborn fat without adding stress to your knees, hips, or back—a common concern for women over 50.

What Really Drives Fat Loss After 50

During the walking intervals, Pahla reveals an important truth about exercise and fat loss. "Exercise is fantastic for your health. It's beautiful for your health. Very, very, very good for you. Does not drive weight loss," she explains. While movement is essential for overall wellness, particularly heart health, nutrition and mindset play bigger roles in shedding pounds. Understanding this helps you approach exercise with the right expectations and reduce frustration when the scale doesn't immediately respond to your efforts.

Water And Sleep: The Unsung Heroes Of Fat Loss

According to Pahla, water and sleep play crucial roles in your body's ability to burn fat. "They don't necessarily speed up weight loss when I'm doing them right, but they definitely slow them down if I'm not hitting my targets," she shares. The 5-0 method recommends drinking half your body weight in ounces of water daily and maintaining consistent sleep patterns. These simple habits support your hormone regulation and metabolism, creating an environment where your body can more efficiently release stored fat.

Make This Workout Work For Your Body

Throughout the 30-minute routine, Pahla emphasizes personalizing the workout to your fitness level. "You, my friends, can always make the workout work for you," she encourages while demonstrating modifications. This might mean slowing down certain movements or reducing range of motion as needed. She warns against pushing too hard just because it feels good in the moment, noting that soreness, fatigue, or plateaued weight loss might indicate your workout isn't truly working for your unique body.

Every Movement Is Moving You Forward

The workout includes fun exercises with names like "clackers," "ding-dongs," and "chicken wing high knees" that make the 30 minutes fly by. "Your track might not look anything like you thought it was going to or like you wish it would, but it is your beautiful, unique, personal track," Pahla reflects during the final exercises. This perspective helps release the pressure of comparing your progress to others. By acknowledging that your journey is uniquely yours—with all its detours and unexpected turns—you can approach fat loss with greater patience.

Cool Down With Forward Thinking

As the workout winds down with gentle stretches, Pahla reinforces the forward-looking mindset that supports long-term success. "You are always on track for a glorious time ahead of you. Independence, being your healthy weight, feeling amazing," she says. Even during the cool-down, the simple arm circles and side steps continue the balance training, reinforcing that every movement contributes to your fat-burning goals. This 30-minute routine isn't just about today's calories—it's building habits that support lasting weight loss.

Start Your Fat Loss Journey Today

This 30-minute walking workout is part of a larger series designed specifically for women over 50, but you can begin with just this single routine. Performing moderate exercise like this consistently delivers better results than occasional intense sessions that leave you too sore to continue. Start where you are, move at a pace that feels sustainable, and remember that being "on track" means showing up for yourself daily. As Pahla says at the end of the workout, "Not only are you always on track, but you always do such a great job." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

7 Diet Hacks for Getting “Toned and Lean” in Your 40s

Julie Clouse
Fitness Expert Says Fit Women in Their 40s Have These 6 Things in Common
Copyright julieclouse_/Instagram
Leah Suzanne
By Leah SuzanneApr 16, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you struggling to shape up in your forties? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight after 40. In a new post, she reveals a few things that helped her get fit in perimenopause. “Eating habits that helped me get toned and lean in my 40s,” she writes, revealing 7 nutritional habits that helped her achieve her enviable body.

She Increased Her Protein Intake

The first thing she did? Increased her protein intake. “Increasing my protein intake to eat my body weight in grams of protein, has not only improved muscle recovery, but also made me feel more satiated, leading to positive changes in my body composition,” she writes.

She Ate 3 to 4 Large Meals a Day

Eating 3-to 4 large meals a day was also game-changing. “Instead of skipping breakfast or lunch and later binge eating snacks and being behind on protein goals, I now eat larger meals, which helps me avoid excessive snacking and overeating,” she says.

She Ate 80% Whole Foods

“Transitioning to a diet of 80% whole foods (veggies, fruits, lean proteins, whole grains) from one that was not protein focused and a lot of processed foods, has left me feeling energized, with clearer skin, and significantly better overall,” she says.

She Ate 20% of Foods That Fulfilled Her Cravings

She allotted the remaining 20 percent to foods that fulfilled her cravings. “Allowing myself to enjoy 20% indulgent foods like sweets and pizza prevents binging since I’m not completely depriving myself. Do not deprive or call foods off limits, just make them fit in your diet in moderation. Life is so much better with some indulgence!” she says.

She Ate Similar Meals

She also ate consistent and similar meals daily. “Preparing simple, enjoyable meals on repeat saves time and reduces overwhelm, especially if you’re counting macros,” she say

She Fueled Her Body Properly

Fueling her body properly was another game-changer. “For years, I thought I needed to eat less to look toned. But staying in a constant diet state kept me from seeing results. Once I focused on eating enough to support muscle growth, my body composition finally changed. You can’t build a strong, lean body if you’re always under-fueling!” she said.

She Took Creatine Daily

Taking creatine daily was the final helpful habit. “One of the simplest and most effective supplements! 5g of creatine daily helps with muscle strength, recovery, and overall body composition. It also supports energy levels during workouts, making it easier to push harder and build lean muscle,” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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