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Lose Abdominal Fat in 90 Days with a Vegan Diet

Here’s how to do it.

Ferozan Mast
By Ferozan MastJul 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastJul 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Vegan and plant-based diets are shown to be effective for weight loss. “Generally speaking, vegan diets are associated with a lower calorie intake than other forms of plant-based diets, resulting in more significant weight loss,” exercise physiologist Brad Dieter tells NASM. “Lower calorie intake is attributed to plant-based diets with higher fiber content, greater food volume, and lower energy density.” While it’s impossible to lose fat in just one spot, burning fat and losing weight overall will lead to less abdominal fat. Here’s how to do it on a vegan diet.

Eat Your Vegetables

Composition with assorted organic vegetables and fruits.Shutterstock

Vegetables are delicious and packed with satiating fiber. “Fill half your plate with vegetables at lunch and dinner,” says Katherine D. McManus, MS, RD, LDN, via Harvard Health. “Make sure you include plenty of colors in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.”

Plant-Based Protein

Edamame,boiled green soybeans with saltShutterstock

Getting enough protein is important for overall health, including supporting muscle growth while losing fat. “There are plenty of other foods that can provide you with protein, such as tofu, edamame, quinoa, sorghum, lentils, chickpeas and most beans and legumes,” says the American Heart Association. “And there are many good sources of protein from vegetables, too, including artichokes, asparagus, broccoli, Brussels sprouts, collards, corn, peppers, spinach, sweet potatoes and turnip greens.”

Eat Whole Foods

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

Watch out for ultra-processed vegan foods. “Don’t replace meats with highly processed meat substitutes or ‘vegan junk food,’” says the American Heart Association. “Instead, choose high-quality, nutrient-dense plant-based foods. A recent study showed that eating primarily these types of food, such as vegetables, fruits, whole grains, beans, legumes and nuts, was associated with a lower risk of death from cardiovascular diseases.”

RELATED: 7 Bad Habits That Prevented Me From Losing Weight

Refined Grains

Organic Whole Wheat White Bread Cut into SlicesShutterstock

Be mindful of added sugars and refined grains. “Refined grains, sweets and junk food are troublemakers for everyone, not just vegans,” cardiologist Jeffrey Soble, MD, tells RUSH University Medical Center. “And vegans and nonvegans alike can fall into the habit of making these items the mainstays of their diet.”

Important Nutrients

Composition with nutritional supplement capsules and containers. Variety of drug pillsShutterstock

Consider taking supplements to support your vegan diet. “Compared to the vegetarian diet, the vegan diet seems to offer additional protection against obesity, diabetes mellitus type 2, and hypertension,” says Obesity Medicine. “While there are health benefits to following the vegan diet, special consideration has to be made to ensure that adequate levels of protein, vitamin B12, calcium, vitamin D, and zinc are also consumed.”

Portion Control

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

Remember that portion control is still important for someone on a vegan diet. “The caloric intake for someone with obesity on a vegan diet will vary depending on age, gender, weight, height, activity level, and individual goals,” says Obesity Medicine. “However, in general, a safe and effective weight loss approach is creating a calorie deficit of approximately 500-1000 calories per day. This gradual calorie reduction can lead to a sustainable weight loss of about 1-2 pounds per week.”

Whole Grains

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Whole grains are packed with fiber and can help with weight loss. “Include whole grains for breakfast,” McManus says. “Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.”

RELATED: 12 Signs You're Eating Too Much Fiber

Enjoy Fruit

Fresh sliced watermelon wooden backgroundShutterstock

Fruit is the perfect dessert for a vegan trying to lose weight, especially low-sugar varieties. “A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal,” McManus says.

Eat, Don’t Drink

fresh orange fruits with leaves as background, top viewShutterstock

Try to eat food such as fruit in its whole form. “Drinking 100% fruit juice is not the same as eating the whole fruit, since juices can be high in sugar and squeeze out valuable fiber and vitamins,” says Harvard Health. “And many canned plant foods include extra additives, sodium, and sugar.”

Sustainable Changes

A variety of nuts in wooden bowls.Shutterstock

Ease into a vegan lifestyle if that makes it easier to sustain long-term. “A moderate change in your diet, such as lowering your animal food intake by one to two servings per day and replacing it with legumes or nuts as your protein source, can have a lasting positive impact on your health,” Dr. Ambika Satija tells Harvard Health.

RELATED:5 Fake Superfoods & 5 Real Superfoods, According to an MD

Professional Advice

Happy vegan woman smiling at the camera while preparing a plant-based meal. Mature woman following an organic recipe in her kitchen. Healthy senior woman eating clean at home.Shutterstock

If you need help figuring out your diet, talk to a professional. “If you’re thinking about going vegan or vegetarian, it’s a good idea to make a nutrition plan with a physician or a registered dietitian,” says Johns Hopkins Health. “It’s especially important if you have preexisting health conditions such as diabetes, heart disease, obesity or a gastrointestinal disorder.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

Lose Abdominal Fat in 90 Days with a Vegan Diet

Photo of young positive happy cheery woman in hat posing outdoors at the nature green grass near beach eat peach.
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Ferozan Mast
By Ferozan MastJul 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Evidence-Based

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

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

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

Vegan and plant-based diets are shown to be effective for weight loss. “Generally speaking, vegan diets are associated with a lower calorie intake than other forms of plant-based diets, resulting in more significant weight loss,” exercise physiologist Brad Dieter tells NASM. “Lower calorie intake is attributed to plant-based diets with higher fiber content, greater food volume, and lower energy density.” While it’s impossible to lose fat in just one spot, burning fat and losing weight overall will lead to less abdominal fat. Here’s how to do it on a vegan diet.

Eat Your Vegetables

Composition with assorted organic vegetables and fruits.Shutterstock

Vegetables are delicious and packed with satiating fiber. “Fill half your plate with vegetables at lunch and dinner,” says Katherine D. McManus, MS, RD, LDN, via Harvard Health. “Make sure you include plenty of colors in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.”

Plant-Based Protein

Edamame,boiled green soybeans with saltShutterstock

Getting enough protein is important for overall health, including supporting muscle growth while losing fat. “There are plenty of other foods that can provide you with protein, such as tofu, edamame, quinoa, sorghum, lentils, chickpeas and most beans and legumes,” says the American Heart Association. “And there are many good sources of protein from vegetables, too, including artichokes, asparagus, broccoli, Brussels sprouts, collards, corn, peppers, spinach, sweet potatoes and turnip greens.”

Eat Whole Foods

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

Watch out for ultra-processed vegan foods. “Don’t replace meats with highly processed meat substitutes or ‘vegan junk food,’” says the American Heart Association. “Instead, choose high-quality, nutrient-dense plant-based foods. A recent study showed that eating primarily these types of food, such as vegetables, fruits, whole grains, beans, legumes and nuts, was associated with a lower risk of death from cardiovascular diseases.”

RELATED: 7 Bad Habits That Prevented Me From Losing Weight

Refined Grains

Organic Whole Wheat White Bread Cut into SlicesShutterstock

Be mindful of added sugars and refined grains. “Refined grains, sweets and junk food are troublemakers for everyone, not just vegans,” cardiologist Jeffrey Soble, MD, tells RUSH University Medical Center. “And vegans and nonvegans alike can fall into the habit of making these items the mainstays of their diet.”

Important Nutrients

Composition with nutritional supplement capsules and containers. Variety of drug pillsShutterstock

Consider taking supplements to support your vegan diet. “Compared to the vegetarian diet, the vegan diet seems to offer additional protection against obesity, diabetes mellitus type 2, and hypertension,” says Obesity Medicine. “While there are health benefits to following the vegan diet, special consideration has to be made to ensure that adequate levels of protein, vitamin B12, calcium, vitamin D, and zinc are also consumed.”

Portion Control

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

Remember that portion control is still important for someone on a vegan diet. “The caloric intake for someone with obesity on a vegan diet will vary depending on age, gender, weight, height, activity level, and individual goals,” says Obesity Medicine. “However, in general, a safe and effective weight loss approach is creating a calorie deficit of approximately 500-1000 calories per day. This gradual calorie reduction can lead to a sustainable weight loss of about 1-2 pounds per week.”

Whole Grains

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Whole grains are packed with fiber and can help with weight loss. “Include whole grains for breakfast,” McManus says. “Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.”

RELATED: 12 Signs You're Eating Too Much Fiber

Enjoy Fruit

Fresh sliced watermelon wooden backgroundShutterstock

Fruit is the perfect dessert for a vegan trying to lose weight, especially low-sugar varieties. “A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal,” McManus says.

Eat, Don’t Drink

fresh orange fruits with leaves as background, top viewShutterstock

Try to eat food such as fruit in its whole form. “Drinking 100% fruit juice is not the same as eating the whole fruit, since juices can be high in sugar and squeeze out valuable fiber and vitamins,” says Harvard Health. “And many canned plant foods include extra additives, sodium, and sugar.”

Sustainable Changes

A variety of nuts in wooden bowls.Shutterstock

Ease into a vegan lifestyle if that makes it easier to sustain long-term. “A moderate change in your diet, such as lowering your animal food intake by one to two servings per day and replacing it with legumes or nuts as your protein source, can have a lasting positive impact on your health,” Dr. Ambika Satija tells Harvard Health.

RELATED:5 Fake Superfoods & 5 Real Superfoods, According to an MD

Professional Advice

Happy vegan woman smiling at the camera while preparing a plant-based meal. Mature woman following an organic recipe in her kitchen. Healthy senior woman eating clean at home.Shutterstock

If you need help figuring out your diet, talk to a professional. “If you’re thinking about going vegan or vegetarian, it’s a good idea to make a nutrition plan with a physician or a registered dietitian,” says Johns Hopkins Health. “It’s especially important if you have preexisting health conditions such as diabetes, heart disease, obesity or a gastrointestinal disorder.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

The 9-Step Plan for Rock-Hard Abs in 60 Days or Less

Jeff Nippard
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Alek Korab
By Alek KorabSep 26, 2024
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Alek Korab is Founding Editor of Body Network
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✓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 transform your core and achieve rock-hard abs in just 60 days? It’s entirely possible with the right plan and mindset. Fitness expert Jeff Nippard, a Canadian natural pro bodybuilder and powerlifter, combines his biochemistry background with a passion for evidence-based training to offer a proven strategy. His approach emphasizes not only effective ab exercises but also the critical role of nutrition and overall lifestyle changes. By focusing on progressive overload training, maintaining a clean diet, staying hydrated, and incorporating some cardio, you can build a strong, visible six-pack. Stick to the plan, stay consistent, and watch your abs become more defined with every workout—and also enjoy insights from Sharon Stewart, AFAA, and NASM to help you get those coveted abs in just 60 days.

Fat vs. Abs

Nippard explains in his popular video the relationship between body fat percentage and ab visibility: "At 30% [body fat], your stomach is much flatter, but you still don't have visible abs. Once you get to 20%, that's where your abs become visible, and at 10% body fat, you'll have a well-defined six-pack."

He adds, "This zone is the six-pack sweet spot where most men want to be between 10 and 20% body fat. This is where you'll have visible abs but not suffer from the nasty side effects of extreme dieting."

Progressive Overload Is a Must

Contrary to what most people think, Nippard in his video underlines the importance of training abs directly: "To get your six-pack to really pop, you'd be much better off doing progressive overload training just like you would for any other muscle. That means loading the ab muscles with weight."

RELATED:10 Anti-Aging Foods for Younger-Looking Skin You Should Eat Every Day

Try Two-Exercise Ab Workout

Nippard, in his video, recommends focusing on just two exercises for optimal ab development:

  1. Weighted Crunch: "Do these for three sets of 10 to 12 reps twice per week, taking your last set all the way to failure."
  2. Leg Raises: "Do these for three sets of 10 to 20, also twice per week, and also take your last set all the way to failure."

Nutrition is Key

Sharon Stewart, a certified personal trainer, highlights the importance of nutrition for getting visible abs: “Nutrition is 90% of a flat belly. I see people doing hundreds of sit-ups, and I ask them, what are you doing? While exercise is important, it’s what you eat that makes a big difference in your body.”

Stewart suggests eating clean: “Think of your body like a car. The quality of fuel you use affects how well it runs. If you eat poor-quality food, it doesn’t matter how much you exercise; your body won’t be at its best.”

How to Eat For Visible Abs

Nippard agrees, in his video, the importance of nutrition: "You can do the most optimal progressive AB training on the planet, and until you get lean enough, your AB simply won't be visible and that's where your nutrition comes in."

He provides a simple formula for calorie intake: "Take your current body weight in pounds and multiply it by 10 to 12. That's how many calories you'll eat."

RELATED:7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By

Hydration and Intermittent Fasting

Stewart also highlights the importance of hydration and suggests intermittent fasting as a potential strategy: "One of the key factors in achieving a flat stomach is hydration, particularly drinking plenty of water. Hydrating adequately with water, sometimes infused with lemon for added benefits, is essential."

She shares her personal experience: "I changed my eating habits, deciding not to eat until I had completed my activities for the day. Then, I would break my intermittent fast around two o'clock with a protein-rich meal to help burn fat."

Don’t Forget About Cardio

While not essential for fat loss, Nippard, in his video, notes the benefits of including cardio: "Research shows that combining weight training and cardio leads to smaller wastes than just weight training alone. Being more active with cardio will also allow you to eat more calories and more active people tend to be more successful in keeping the weight off over the long term."

RELATED:5 Tips to Beat Menopausal Stomach Fat That Actually Work, by Experts

How to Get Visible Abs in 60 Days

To get visible abs in 60 days, you need to combine ab exercises, good nutrition, and healthy lifestyle changes. Follow these tips from experts Jeff Nippard and Sharon Stewart:

  1. Targeted Ab Training: Do exercises that focus on your abs.
  2. Proper Nutrition: Eat clean and healthy foods.
  3. Lifestyle Changes: Stay active and reduce stress.

Consistency is key. Results may vary, but if you stay committed, you'll see great improvements in your core strength and appearance. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

5 Foods That Reduce Abdominal Fat

Joyful teen girl measuring her waist with tape standing near mirror indoors, copy space. Young european lady happy with results of slimming after diet, being successful in weight loss
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Ferozan Mast
By Ferozan MastSep 09, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Belly fat—also known as abdominal or visceral fat—is a particularly dangerous type of fat stored deep in the abdominal cavity underneath the muscle, surrounding vital organs such as the pancreas, liver, and intestines. “For women, a waist measurement of more than 35 inches (89 centimeters) signals an unhealthy amount of belly fat and a greater risk of health problems,” according to the Mayo Clinic. “In general, though, the greater the waist measurement, the higher the health risks.” While belly fat cannot be spot-targeted, certain things can help with fat-burning, and diet plays a crucial part in that. Here are five foods that can help encourage belly fat loss.

Get Enough Fiber

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Research shows getting the right amount of fiber can help with weight loss (ideally from whole foods). "In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease," Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health, tells Harvard Health. Fruits, vegetables, legumes, nuts and seeds, and whole grains are all high in fiber.

Good Quality Protein

Woman cutting chicken fillet in kitchen, closeupShutterstock

Good quality protein such as eggs, dairy, meat, seafood, and tofu can help preserve lean body mass and encourage weight loss. “Increasing the amount of protein you eat can help reduce the buildup of harmful fats in your body, especially around your belly (abdomen),” say the experts at the Cleveland Clinic. “Protein is used to build muscle, so it can also help prevent muscle loss as you shed pounds.”

RELATED:5 People Who Lost 30 Pounds Share How

Probiotics, Please

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Studies show that probiotic-packed yogurt can help fat loss. “When we put people on diets that include three servings of yogurt a day, we're able to nearly double the amount of fat that’s lost, compared to people on a low-dairy diet,” says University of Tennessee nutrition professor Michael Zemel, PhD. “We have one more tool to combat the obesity epidemic. People shoot themselves in the foot by jettisoning dairy when they go on diets. What they need to do is maintain or increase the dairy intake for a host of health-related reasons, and here's one more: it's going to help you burn fat.”

Try a Low-Carb Diet

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Johns Hopkins researchers found that those who tried a low-carb diet lost an average of 10 pounds more than those on a low-fat diet (28.9 pounds for the low-carbers and 18.7 pounds for the low-fat people). Both groups took in the same amount of calories. “An extra benefit of the low-carb diet is that it produced a higher quality of weight loss,” according to Kerry Stewart, Ed.D. for Johns Hopkins Health. “With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet."

RELATED: 5 Effective Ways to Walk to Burn Body Fat

Don’t Forget To Hydrate

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

Studies show that drinking water can help encourage fat-burning. “Science suggests that water can help with weight loss in a variety of ways,” according to Johns Hopkins University. “It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Dropped 15 Pounds in 2 Months with the 90-30-50 Diet

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Leah Groth
By Leah GrothSep 30, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Losing weight doesn’t have to be complicated. According to one nutrition expert, it all boils down to eating exactly the right amount of various types of food. Courtney Kassis, RD, LDN (@dietitianwithtwins) is a nutritionist and TikTok influencer who dropped 15 pounds in two months with her viral 90-30-50 method. She regularly shares videos about exactly what she did to drop so much weight so fast. Here is everything you need to know about the viral diet – including whether or not our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, approves.

She Recommends 90 Grams of Protein, 30 Grams of Fiber, and 50 Grams of Healthy Fats

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

In one viral TikTok post, Courtney explains the 90-30-50 method. “This structure emphasizes protein (90 grams minimum per day), 30g fiber per day, and 50g healthy fats per day,” she writes.

Protein Helps Balance Hormones and Blood Sugar

Grilled chicken breasts and vegetablesShutterstock

Why is protein important? It is “essential for hormone and blood sugar balance, increases metabolism & promotes satiety,” she says.

Fiber Helps You Feel Fuller and Promotes Gut Health

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

As for fiber, it “increases satiety, feeds beneficial gut bacteria, improves gut motility/natural detox processes,” she writes.

Fats Help Balance Blood Sugar and Hormones

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

Finally, fats have “anti-inflammatory properties to help improve blood sugar balance, hormone balance (like cortisol & other stress hormones), promotes satiety & allows for fat-burning versus fat-storage.”

RELATED: I Lost 80 Pounds By Walking Every Day for 3 Months and Here Is How You Can Achieve the Same Results

Kassis Previous Consumed Just 30 Grams Protein Per Day

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

In another video, Kassis explained that before coining the 90-3–50 diet, she ate only 30 grams of protein per day, but that it left her “tired, hungry and sluggish.”

She Struggled to Lose Weight and Didn’t Feel Well

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

“Without protein, our metabolism slows down, and our blood sugar drops, which leads to cravings,” she adds in another clip. “We’re always tired. Hormones are imbalanced. It increases our risk of developing chronic diseases.”

Resident RDN Recommends at Least 60 Grams of Protein for Women and 90 for Men

tara_collingwood6dietdivatara/Instagram

According to Collingwood, protein needs depend on body size, gender, and of course, activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

RELATED:11 Barre Moves That Sculpt Your Body

Increasing Protein Has Been Linked to Weight Loss

Animal protein sources- meat, fish, cheese and milk.Shutterstock

Clinical trials confirm that consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

💪🔥Body Booster: Keep track of how much protein, fiber, and healthy fats you consume for a week. If your numbers are low, consider upping them.

Nutrition & Diet

This Nurse Lost 15 Pounds at 40 After Fixing These 7 Common Mistakes

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Leah Groth
By Leah GrothOct 27, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 in your 40s, but your best tactics simply aren’t working? Ashley Waldorf, RN, is a Hormone Health and Fat Loss Coach who has been practicing as a nurse for over 20 years. In a new social media post, she reveals some of the mistakes she made that kept her burning fat. She eventually identified them and went on to lose 15 pounds after 40. ”Navigating weight loss after 40 can be challenging, with many myths and misconceptions that complicate your journey,” she writes in the post. “Here are seven mistakes you might be making that are keeping you stuck.”

You Stick to a Plant-Based Diet

The first mistake? You think that a plant-based diet will help you lose weight. “While plants and fiber are essential, we actually need more protein as we age due to the anabolic resistance. Aim for 1 gram of protein per pound of ideal body weight,” she suggests in her post.

You Are Doing Juice Cleanses

Juice cleanses were all the rage, but thinking they were effective is a big mistake, per Ashley. “Our liver requires essential amino acids to effectively detoxify because they help break down and remove toxins,” she says. “Juices deprive your body of essential nutrients & you are generally losing water weight.”

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

You Think You Can Fast Your Way to Slim

Think you must fast your way slim? Nope, says Ashley. “While time-restricted eating can be a good tool for weight loss, it does not work for everyone. A 12-hour fast is plenty, especially when you have hormonal imbalances and trying to heal,” she says.

You Need to Be in a Severe Caloric Deficit to Lose Weight

You must be in a severe caloric deficit to lose weight,” is “an outdated model,” says Ashley. “The quality of your food is more important than the quantity. A balance of protein, healthy fats, and working up 25-35 grams of fiber can help lower insulin levels and improve fat burning.”

Doing Cardio Over Weight Lifting

“More cardio is better for fat loss” is also antiquated, says Ashley. “Cardio is also a tool but weight lifting is much more important for your metabolism and longevity. Aim for 3 days of resistance training per week at minimum,” she says.

RELATED: You Lose 5% of Your Muscles Every Decade After 30 Unless You Do These 4 Things

Avoiding Carbs

“Carbohydrates are bad” is simply not true. “As women, we actually do much better & feel much better when we are consuming quality carbohydrates- fruit, veggies, sweet potatoes and rice,” she says.

Believing That Hormones Don’t Matter

If you believe that hormones don’t matter, you are making a mistake. “Our hormones are a key component to fat loss. We have thyroid hormones, metabolic, reproductive, and stress hormones. I have found a holistic trio that helps balance all of these. They have resulted in a 15-pound weight loss, reduced anxiety, better sleep, more energy, and so much more!” 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.

Fitness & Workouts

8 Fat Loss Mistakes to Avoid

Cori Lefkowith Redefining Strength
Stop Making These 5 Protein Mistakes That Sabotage Your Body, Says Nutritionist
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Christopher Roback
By Christopher RobackMar 31, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

We've all fallen into the trap of seeking the "perfect" diet or exercise plan, only to find ourselves frustrated when results don't materialize. Cori Lefkowith, founder of Redefining Strength and fitness expert with over 800,000 YouTube subscribers, has been there too. Through years of experience, she's identified key mistakes that held back her progress and that of countless clients. "The real secret to results is to be Goldilocks and look for that thing that's just right," says Cori. Her insights could save you months of wasted effort on your fitness journey - read on to discover the weight loss mistakes she wishes she'd avoided sooner.

1. Fighting Cravings Too Hard

One of the biggest mistakes is constantly battling against food cravings. "Sometimes it's better to give in to cravings than fight them," Cori explains in her post. When we deplete our self-control by constantly restricting, we often end up overeating later. "Sometimes indulging is what we need to stay consistent, find that lifestyle balance and stay on track longer," she adds.

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

2. Avoiding "Unhealthy" Substitutes

Demonizing diet drinks and other substitute products can actually work against you. Cori advises, "Drink your diet drink. Fake sweeteners have become super demonized and while the data really doesn't support that demonization." She believes that "having that diet soda may actually help you stay more consistent and be healthier overall" by satisfying cravings without derailing your entire plan.

3. Cutting Out Restaurant Meals

Trying to be perfect by avoiding restaurants altogether is unsustainable. "Often when we start a new diet, we avoid going out because it isn't as easy to stay on track. But this can also backfire and make us feel like we're that person always on a diet," Cori points out. Instead, she recommends planning meals out and working them into your routine for better long-term adherence.

4. Expecting Fast Results Without Sacrifice

Many people want quick transformations without the necessary commitment. "If you want fast results, you better be ready to sacrifice," Cori states bluntly. "The faster we want results, the more we have to be really dedicated and perfect in those changes, especially to start." Understanding this reality from the beginning helps set proper expectations.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

5. Not Recognizing Your Starting Point

Not acknowledging how long you've struggled affects your journey. "The longer you've struggled, the longer your struggle," Cori admits. Someone who just gained weight recently will see faster results than someone who's carried extra weight for years. "The longer you've had the weight on, the less you're familiar with what you need to do, the harder it will be to really get the ball rolling," she explains.

6. Getting Caught in the Guilt Cycle

Feeling guilty about imperfections can be more damaging than the slip-ups themselves. "Stop feeling guilty," Cori emphasizes. "We're human. We're never going to be perfect." This guilt often leads to days of poor choices, whereas accepting occasional mishaps allows you to move forward more effectively. "It's the guilt that changes our habits and mindsets for days after that actually adds up," she notes.

7. Making Workouts Longer Instead of Better

Many people mistakenly focus on workout duration rather than quality. "Stop just exercising for longer. Focus on making your workouts longer is a waste of time, period," Cori asserts. Excessive exercise can trigger hormonal issues and metabolic adaptations that actually hinder weight loss. Using your limited training time wisely is far more effective.

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

8. Turning Strength Workouts Into Cardio Sessions

Avoiding proper rest during strength training is counterproductive. "Don't turn your strength workouts into just cardio," warns Cori. "Too often we seek to just feel work from our workouts. To be tired and burn a ton of calories." This approach can prevent muscle building and actually make you look less toned. "When you do strength work, don't fear rest. Don't feel like you have to be destroyed or out of breath every single workout," she advises.

9. Seeking Perfection Over Consistency

Striving for the perfect plan often leads to failure. Cori believes finding your personal balance is critical: "We need to find that combination of what's right and what we can do consistently. That sweet spot is where the magic happens." Creating a sustainable approach based on your individual needs leads to better long-term results than following someone else's "perfect" program.

10. Making Too Many Changes At Once

Attempting to overhaul your entire lifestyle immediately sets you up for burnout. "Results really come from 1% improvements and meeting ourselves where we're at," Cori concludes. Small, manageable changes that you can maintain consistently will always outperform dramatic but unsustainable transformations. Focus on gradual progress rather than overnight perfection. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Cortisol Expert Reveals the Secret to Losing “That Last Layer of Fat”

Lindsay Dudley lindsay_dudley_
Copyright Lindsay Dudley/Instagram
Leah Suzanne
By Leah SuzanneMar 31, 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 those last few pounds and shed your final layer of fat? Lindsay Dudley is a cortisol coach who helps moms over 40 increase energy, decrease stress, and accelerate weight loss goals by regulating cortisol levels. She often shares her tricks and secrets for dropping pounds. In a new Instagram post, she discusses getting rid of stubborn body fat. “The secret to losing that last layer of fat,” she says, revealing the three tips.

You’re Cutting Calories and Doing Cardio, But the Scale Isn’t Moving

“Does this sound familiar,” she writes. “You’re cutting calories and eating less, but the scale just won’t move—or worse, it’s creeping up. You’re grinding through tough cardio sessions, yet that belly fat seems to have taken up permanent residence. You feel like you are doing all the right things, but the weight keeps piling on.”

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

Your Body Might Be in Fat Storage Mode

“Here’s what might be happening: Your body could be in fat-storage mode, and there’s actual science to explain it. Sometimes the very habits we think are helping us can actually work against us,” she says. “What I do and recommend to my clients to achieve sustainable results,” she adds, revealing the three habits.

Eat Enough Protein

“Ensure you’re eating enough protein! Protein is essential for fat loss because it preserves muscle, boosts metabolism, and keeps you feeling full. Aim to eat 0.8 to 1 gram of protein per pound of body weight daily to support fat burning and maintain lean muscle,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Ditch the Endless Cardio

Next, “ditch the endless cardio!” she says. “Overdoing it on high-intensity workouts can raise cortisol levels, which encourages belly fat. Swap some of those sessions for strength training to build muscle and boost fat burning—even while you rest.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Balance Your Hormones

The third tip? “Balance your hormones!!! As we age, hormones (like cortisol) have a huge impact on fat storage. The right nutrition and supplements to support hormone health can make a big difference.”

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

These Three Things Were Game-Changing for Her

She maintains that doing these things was the ultimate game-changer. “These small shifts helped me lose 6 pounds and keep it off at 43 even after having two incredible boys!! Once I made the changes, everything started to fall into place,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Leslie Bibb Reveals Her Diet and Fitness Secrets

LOS ANGELES - FEB 28: Leslie Bibb arrives at the Harper's Bazaar Celebrates The Launch Of The Dukes of Melrose Event at the Sunset Tower on February 28, 2013 in West Hollywood, CA
Shutterstock
Leah Suzanne
By Leah SuzanneMar 31, 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.

Leslie Bibb has been stealing scenes this season on This White Lotus as part of the salacious swimsuit-clad friend trio, which includes Michelle Monaghan and Carrie Coon. A few things you might not know about the gorgeous blonde actress? One, she is married to her White Lotus costar Sam Rockwell, whom she has been with for over 15 years. Two, she has been acting for nearly 30 years. Brace yourself for number three: In November, she turned 50. If you are curious how she manages to look half her age, Body Network rounded up her top diet and fitness habits.

She Hydrates in the Morning

Bibb starts her day by hydrating. “I try to drink water first thing in the morning. Sometimes it's hard, I try to get as much water in me, at least like 20 ounces so I can check that off the list. As Sam likes to say, I hydrate,” she told The Zoe Report.

She Does Yoga

“I am a morning person, by the way, so I like to get up early and I like to listen to some jazz. And then I try to do yoga with my yoga teacher, this wonderful teacher in Los Angeles, Jenny Brill. It just gets me back in my body,” she told TZR. “I think yoga is like a treat for myself because I do a private [lesson], which is nice.” She added: “Yoga for me has been a really centering, good thing.”

RELATED:20 Superfoods for People Over 50

She Meditates

LOS ANGELES, USA. February 10, 2025: Leslie Bibb at the season 3 premiere for HBO's The White Lotus.​She Hydrates in the MorningShutterstock

Leslie likes to get her zen on. “I always try to meditate. I've done a meditation class. I have a mantra. I have it all. But it's hard sometimes. My brain can get a little busy,” she says.

She Makes Her Own Hummus and Curries

Leslie Bibb and Sam Rockwell at the Los Angeles premiere of 'Tag' held at the Regency Village Theatre in Westwood, USA on June 7, 2018.

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She also confessed that her “new obsession” is cooking, particularly two things. “One is instead of buying cans of beans, doing an old school dry beans: soaking them overnight, and then making my own hummus so I'm not buying it. Doing it truly from scratch, so if I'm making chili, all my beans are dry, and then it's nothing from a can. Then the second thing I've really gotten into is learning how to make curries. I would say that coconut milk, and coconut cream, and curries have become my new obsession in the kitchen. I'm obsessed with making a Thai Curry,” she told TZR.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

She Invests in Cooking Gadgets

LOS ANGELES - JAN 10: LESLIE BIBB ABC All Star Winter TCA Party 2012 on January 10, 2012 in Pasadena, CA

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She also invests in cooking gadgets to make healthy eating easier. “My Ninja is my thing. It's a go-to ... And I don't even think I've scratched the surface of what it can do. I make my own pesto, I make my own hummus, the other day I made from scratch cauliflower soup. And this is the other thing, I'm really into making my own broth. I do my own vegetable stock or my own chicken stock. It's so silly and corny, but I love it. I have a thing about opening a fridge and seeing a full fridge or a full freezer, like the way my aunts and my mom always used to have when I was a kid. It just makes me feel faith, and like I'm taken care of if there's food in the house in that way,” she says.

She Drinks Her Greens.

PARK CITY, UT-JAN 28: Actress Leslie Bibb attends the "Don Verdean" premiere at the Eccles Theater during the 2015 Sundance Film Festival on January 28, 2015 in Park City, Utah.

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Bibb told New York Magazine that she loves Athletic Greens. “The first thing I do in the morning is drink this. I love that it simplifies taking a ton of supplements. It doesn’t have a weird taste to it,” she says. “The color green gets a really bad wrap. Dare I say there’s a hint of vanilla in this, but it doesn’t taste the way it looks.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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