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I Finally Banished Belly Fat in My 40s by Doing These 8 Things

Ashley DiGiacomo Schwartz reveals her belly-blasting tips.

Leah Groth
By Leah GrothOct 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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Ashley DiGiacomo Schwartz the busy mom method
Copyright the.busy.mom.method/Instagram
Leah Groth
By Leah GrothOct 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

Have you been trying to banish belly fat for decades but have been unsuccessful? You might be making a few simple mistakes. Ashley DiGiacomo Schwartz (@the.busy.mom.method)is a fitness and nutrition influencer and Fitness & Nutrition Body Recomposition Coach-BA/IMBA, who transformed her body during perimenopause, finally figuring out how to get rid of her midsection. “Belly fat can be the hardest to lose unless you do these eight things,” she writes in her Instagram video. “Belly fat is often caused by high cortisol. So, how do we get rid of it? We work to balance hormones and lower stress.” She goes on to reveal eight ways to reduce belly fat.

Sleep More

Sleeping beauty, lights and woman with sleep and creative neon lighting. Resting, face and model glow and feeling relax and calm on a bed pillow with aesthetic profile in a bedroom bed at homeShutterstock

Getting good sleep is key, Ashley maintains. “Aim for 6.5-8 hours when you can,” she writes. “Quality sleep regulates your hormones and reduces stress.” The Sleep Foundation agrees, explaining that getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

RELATED:Emily Ogan in 2 in 2-Piece Workout Gear Reveals “How to Lose 10 Pounds by Thanksgiving”

Move More

Sporty,Young,Female,Athlete,Doing,High,Tuck,Jumps,exercise,fitnessShutterstock

Next, movement Is key, she says. “Get your steps in, walking (especially outside) lowers stress and extra steps burn extra calories without making you more hungry! Win win!” she says.

Watch What You Eat

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Next up, diet. “Watch what you eat,” she says. “Focus on whole foods, lean meats, healthy fats, and complex carbs. Avoid processed foods and excess sugar.”

Eat Breakfast and Avoid Fasted Workouts

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

She also recommends eating breakfast and skipping fasted workouts. “Your cortisol is highest first thing in the morning, and by working out in that state without any food in your system, it creates more unnecessary stress on your body,” she says.

RELATED:8 Natural Ways to Lower Stress Levels Now

Limit Alcohol

Happy girls having fun drinking cocktails at bar on the beach - Soft focus on left girl faceShutterstock

Next, she recommends limiting alcohol. “Excessive alcohol intake deregulates your sleep patterns and can lead to excess calories and excess body fat, especially around your belly area,” she says.

Drink More Water

Beautiful running woman making a break to drink a water form bottleShutterstock

Hydration is key, she says. Drink more water for added health benefits. “If you are drinking more water, you are less likely to overeat. Additionally, all of our systems benefit from proper hydration, so if you want optimal workouts, you need to hydrate,” she says.

Maintain a Calorie Deficit

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appShutterstock

She also recommends a “moderate” calorie deficit. “If your goal is to lose body fat, then you need to be in a deficit, but I don’t recommend going lower than 300 calories below maintenance to keep it sustainable long term,” she says.

RELATED:I Dropped From a Size 10 to a 4 by Eating These 10 Foods

Find the Right Workout Plan

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

Finally, find the right workout plan. “Your approach needs to change as you age; if you are a 40-year-old woman, what you did in your 20s could very well be making you gain more weight. You need a plan that is built for you. If you are not on the right exercise routine and nutrition plan for your goals, it can be damn near impossible to lose,” 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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Nutrition & Diet

I Finally Banished Belly Fat in My 40s by Doing These 8 Things

Ashley DiGiacomo Schwartz the busy mom method
Copyright the.busy.mom.method/Instagram
Leah Groth
By Leah GrothOct 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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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.

Have you been trying to banish belly fat for decades but have been unsuccessful? You might be making a few simple mistakes. Ashley DiGiacomo Schwartz (@the.busy.mom.method)is a fitness and nutrition influencer and Fitness & Nutrition Body Recomposition Coach-BA/IMBA, who transformed her body during perimenopause, finally figuring out how to get rid of her midsection. “Belly fat can be the hardest to lose unless you do these eight things,” she writes in her Instagram video. “Belly fat is often caused by high cortisol. So, how do we get rid of it? We work to balance hormones and lower stress.” She goes on to reveal eight ways to reduce belly fat.

Sleep More

Sleeping beauty, lights and woman with sleep and creative neon lighting. Resting, face and model glow and feeling relax and calm on a bed pillow with aesthetic profile in a bedroom bed at homeShutterstock

Getting good sleep is key, Ashley maintains. “Aim for 6.5-8 hours when you can,” she writes. “Quality sleep regulates your hormones and reduces stress.” The Sleep Foundation agrees, explaining that getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

RELATED:Emily Ogan in 2 in 2-Piece Workout Gear Reveals “How to Lose 10 Pounds by Thanksgiving”

Move More

Sporty,Young,Female,Athlete,Doing,High,Tuck,Jumps,exercise,fitnessShutterstock

Next, movement Is key, she says. “Get your steps in, walking (especially outside) lowers stress and extra steps burn extra calories without making you more hungry! Win win!” she says.

Watch What You Eat

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Next up, diet. “Watch what you eat,” she says. “Focus on whole foods, lean meats, healthy fats, and complex carbs. Avoid processed foods and excess sugar.”

Eat Breakfast and Avoid Fasted Workouts

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

She also recommends eating breakfast and skipping fasted workouts. “Your cortisol is highest first thing in the morning, and by working out in that state without any food in your system, it creates more unnecessary stress on your body,” she says.

RELATED:8 Natural Ways to Lower Stress Levels Now

Limit Alcohol

Happy girls having fun drinking cocktails at bar on the beach - Soft focus on left girl faceShutterstock

Next, she recommends limiting alcohol. “Excessive alcohol intake deregulates your sleep patterns and can lead to excess calories and excess body fat, especially around your belly area,” she says.

Drink More Water

Beautiful running woman making a break to drink a water form bottleShutterstock

Hydration is key, she says. Drink more water for added health benefits. “If you are drinking more water, you are less likely to overeat. Additionally, all of our systems benefit from proper hydration, so if you want optimal workouts, you need to hydrate,” she says.

Maintain a Calorie Deficit

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appShutterstock

She also recommends a “moderate” calorie deficit. “If your goal is to lose body fat, then you need to be in a deficit, but I don’t recommend going lower than 300 calories below maintenance to keep it sustainable long term,” she says.

RELATED:I Dropped From a Size 10 to a 4 by Eating These 10 Foods

Find the Right Workout Plan

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

Finally, find the right workout plan. “Your approach needs to change as you age; if you are a 40-year-old woman, what you did in your 20s could very well be making you gain more weight. You need a plan that is built for you. If you are not on the right exercise routine and nutrition plan for your goals, it can be damn near impossible to lose,” 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.

Nutrition & Diet

Want to Lose Stubborn Belly Fat Once and For All? Stop Making These Common Mistakes

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Shutterstock/Dmytro Flisak
Ferozan Mast
By Ferozan MastJun 09, 2024
Ferozan Mast
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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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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.

TikTok influencer Andrew Holmes (andrewholmes79) is on a mission to educate people about how to FINALLY lose that pesky belly fat. Have you tried to reduce the belly bulge? Are you doing crunches and situps from dawn til dusk with no change in the stomach area? Are you beyond frustrated that no matter what, the belly fat won’t budge? You might be overcomplicating things. Here’s what Holmes has to say on the matter, plus real, expert-backed advice on how to get the abs of your dreams.

Sit Ups and Crunches All Day

@andrewholmes79

How to lose stubborn belly fat once and for all.

Holmes says to please stop doing endless crunches and situps if the only reason you are doing them is to get rid of belly fat. Unfortunately, it just doesn’t work that way. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week,” medical weight management expert Karen Cooper, DO, tells the Cleveland Clinic. “You also need to reduce your intake of processed foods, fast foods and alcohol.”

Burning Belly Fat Specifically?

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

Holmes explains that once you start burning fat all over, eventually the fat on your stomach will burn off too. And it’s not just about hitting the gym, or eating well—try not to spend too much of the day sitting. “Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet,” say the experts at Harvard Health.

Related: Kelsey Wells Shows Off Toned Curves on Beach and Shares Her Nutrition Secrets

Pesky Genetics

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

Holmes makes the point that people are shaped differently—so your best friend, who might be doing the same diet and exercise, might lose fat from a different part of their body than you. That’s normal! "We know that women and men tend to store fat differently -- women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent," Mathias Rask-Andersen, Ph.D., tells Science Daily. "This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown."

Yes, Abs Are Made In the Kitchen

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

Holmes makes the crucial point that if you don’t have control of your food, belly fat is going nowhere. One good way of simplifying your diet is by food prepping. “Food prepping, or preparing meals in advance, is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says celebrity trainer Kollins Ezekh. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

Slow and Steady Wins the Abs

,Couple,fit,abs,muscle,beach,ocean,sea, fitnessShutterstock

As with all health and fitness goals, slow, steady work is key to a successful outcome. That means there are no shortcuts. “Be patient,” Holmes advises. Focus on good nutrition, stress management, don’t smoke, stay active, and be aware of how many calories you are taking in. Your abs won’t appear overnight but they’re under there, just waiting to make their debut.

💪🔥Body Booster: You WILL burn belly fat when you focus on burning fat all over.

Nutrition & Diet

4 Things I Did to Lose Stomach Fat

DeAsia_Green_deasiagreenn1
deasiagreenn/TikTok
Leah Groth
By Leah GrothAug 07, 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
✓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.

DeAsia Green (@deasiagreenn) is a weight loss warrior and influencer who has amassed a TikTok following of over half a million people. She regularly shares videos revealing all of her tips and tricks on losing weight and burning fat. In one viral video she opens up about a few of the habits that enabled her to get a flat tummy. “4 things I did to lose stomach fat,” she writes in the clip.

Cardio

@deasiagreenn

it’s all about consistency 🤌🏽 @bloomnu

Exercise is the first habit that helped DeAsia blast belly fat. She specifies that “Cardio, especially sprint intervals,” were helpful. According to research, sprint intervals burn 40 percent more fat than HIIT workouts in 60 percent less time. Similar to HIIT, it involves running at a high speed for a period of time, followed by a brief rest, and then another sprint, and so on.

She Made Major Changes to Her Diet

DeAsia also made some major changes to her diet. “Stopped eating out every day and started eating whole foods,” she writes in the clip. She eliminated junk food, processed food, and sugar. Studies have found that the more meals you eat at restaurants, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Related: #1 Habit That Ruined My Hormonal Health, According to Nutritionist

Gym Workouts

Weight and strength training were also impactful in her fat loss. “Creating a gym routine structured around my goals and sticking to it,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Gut Health

She also prioritized digestion. “Started working to improve my overall gut health,” she concluded. There is actual research backing up that certain types of gut bacteria make it harder to lose weight.

Related: I’m a Transformation Coach and This Is How to Lose 22 Pounds in 12 Weeks

One Final Tip? Sleep

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The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, adds one final tip. “I would also add getting 7 to 9 hours of quality sleep,” she suggests. “When you’re sleep deprived your hunger can be more intense and you turn to comfort food when you’re tired.”

💪🔥Body Booster: Sprint interval training is significantly more effective in terms of fat loss than HIIT or other types of exercise. 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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I Lost 35 Pounds in 4 Months by Doing These 6 Things

I Lost 35 Pounds in 4 Months by Doing These 6 Things
Instagram.com/@conquering_cortisol_control
Leah Groth
By Leah GrothJan 20, 2025
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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Do you want to lose weight fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. “How to become unrecognizable in the next 6 months,” she writes across the video. “I started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

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Her first habit has to do with hydration. “Drink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

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Her second habit is two different workouts. “10,000 Steps per day & lifting,” she says. A 2018 study published in 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. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

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

Amp Up Your Protein Intake

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Also, amp up your protein intake. “Increase your protein intake to (30 to 40g per meal),” she suggests. 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.

No Processed Food or Sugar

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When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. “Cut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her fifth tip is unconventional. “Walk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her last tip is to “add in natural herbs that not only heal your gut but help balance your cortisol,” she writes. “When I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

50-Year-Old Woman Shares 11 Menopause Belly Fat Tips, “The Fat Just Melted Away”

Serena_Wilkerson_Butler_Style_With_Serena9
Christopher Roback
By Christopher RobackDec 14, 2024
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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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

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

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

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

When menopause hits, many women face an unexpected challenge: stubborn belly fat that seems impossible to lose. Despite maintaining their usual routines, their bodies begin changing in frustrating ways. Serena, a 50-year-old fitness enthusiast, found herself in this exact situation. But instead of accepting it, she discovered a combination of simple changes that transformed her body.

"It really hit me last year when my body started changing," Serena shares. "The fat has just kind of melted away from my face, neck, and chest. And now that I'm lifting weights, muscle is becoming more prominent." Her approach doesn't require extreme measures or strict dieting—just consistent, smart choices that add up to real results.

Why Traditional Methods Stop Working

Before finding success, Serena struggled with common approaches. "I was walking almost every day, three miles a day, and I was intermittent fasting, but I wasn't losing that belly fat and my weight wasn't going anywhere. It was just staying the same," she explains in her post. This frustrating experience led her to research solutions specifically for menopausal women.

The Protein Secret That Changes Everything

The breakthrough came when Serena discovered the power of protein. "You need a lot more protein than you think you need," she emphasizes. "Most people fail at eating low carb or on low carb diets because they're not getting enough protein." Her transformation began with a simple breakfast change: two eggs mixed with cottage cheese, cooked in real butter, often accompanied by Greek yogurt and fruit.

A Simple Daily Meal Plan That Works

"For lunch, it's another high-quality protein, usually chicken or some kind of fish," Serena explains. "Then for dinner again, protein, protein, protein and vegetables, and then a fruit or something for dessert if you want." She maintains satiety by adding protein shakes between meals when needed.

The Real Food Advantage

"I'm not eating rice, not eating any kind of mixes, no pasta, and very little bread—and I really haven't missed it because I'm getting enough protein to fill me up," Serena reveals. She shares her favorite vegetable preparation: "I love to chop up my zucchini and squash, toss it in a little bit of olive oil, season it with salt, pepper, onion powder, garlic powder, and put it in my air fryer until it's nice and crisp."

The Exercise That Targets Lower Belly Fat

"This is the best thing for that lower abdomen area where I know a lot of us have this pooch," Serena says about her core-strengthening routine. Her signature move involves holding light weights overhead while doing controlled high knees. "Keep it controlled. Keep your core tight. This forces you to tighten your core."

RELATED: 5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic

Bringing Back Your Waistline

For women struggling with disappearing waists, Serena offers hope: "That's something on me that I have really wanted to whittle in on my waist. I don't have much of a waist anymore, and that happens to almost all of us as we go through menopause." Her solution includes targeted exercises like wood choppers and alternating knee movements.

Smart Cardio That Actually Works

"One component of being healthy that you just can't ignore is your cardiovascular health," Serena emphasizes. Rather than endless cardio, she recommends a balanced approach: 4-5 weekly walks of 30-40 minutes combined with strength training.

RELATED: Woman Walks 20,000 Steps for 30 Days, “My Body Changed Completely”

The 90/10 Rule for Lasting Success

"Yes, my results after doing this just for about six weeks may not be dramatic, but I want you to know that it's sustainable and I don't feel deprived," Serena shares. Her secret? "Follow that eating plan 90% of the time and you'll be amazed. Save that 10% for your treats, for your splurge, for your cheat meal."

Handling Setbacks Without Giving Up

Serena keeps it real: "I'm not perfect, and I have bad days and good days just like everybody else. But if you have a bad day, you just have to pick yourself up the next day and say, okay, that was yesterday, but today is going to be a good day and I'm going to try again."

Measuring Success Beyond the Scale

The proof is in the results: "When I put my clothes on, I have a gap in the waist that I didn't have before," Serena shares. While she only lost about three pounds, her body composition changed dramatically. "My clothes are loose on me. Things are fitting differently because I'm working that fat off."

RELATED: Kelly Reilly Will Be Heating Up "Yellowstone" Spinoff as Beth Dutton: Here Are 9 Ways She Stays Fit at 47

The Energy Bonus

Beyond the physical transformation, Serena experienced unexpected benefits: "I feel so much better eating real food, not processed crap, and I have a ton more energy." While it requires more frequent grocery shopping for fresh foods, she insists the results are worth the extra effort.

Remember to consult with your physician before starting any new diet or exercise program, as Serena advises. Success comes from making consistent, manageable changes that you can maintain long-term. As she reminds us, "Most people are not trying at all. So if you're trying, you're already ahead of the game." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Coach Lost 20 Pounds by Doing These 5 Things

Dylan Hornof dylanjfit
Copyright dylanjfit/Instagram
Leah Groth
By Leah GrothJan 21, 2025
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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✓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 just getting started on your weight loss journey and are overwhelmed by all the advice you are getting? According to one expert, there is a simple, foolproof approach. Dylan Hornof is a personal trainer and fitness coach who transformed her body and helps others do the same. In a new social media post, she reveals that a handful of habits were instrumental in her weight loss. “5 things I’ve done to lose 20lbs and keep it off for years,” she writes in the post.

Drinking Less Alcohol

You might consider putting down the bottle if you are drinking your calories. Dylan reveals that drinking less helped her lose more weight. “I worked through my relationship with alcohol - I had to break the habit of drinking multiple days on the weekend,” she said. There is another non-weight-related benefit. “This helped me lose lbs and lower a lot of inflammation in my body and face)” she says.

Walking More

Dylan also recommends walking. “A walk a day (move your body more) it’s that simple. We are not meant to sit all day. Outside, on a treadmill - get your steps in!” she says. How much should you walk for weight loss, according to science? A 2018 study published in 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.

Eating Consistently

It can be tempting to starve yourself to lose weight. However, Dylan points out that you need to fuel your body. “Ate MORE food consistently. Hear me out - when you’re eating 1,200 calories and falling off all the time you’re not going see results. Up your calories and find consistency with your food,” she says.

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

Strength Training with Purpose

Dylan points out that you should focus on quality over quantity in your strength training workout. “I train with purpose. My weight lifting is intentional - I push myself and challenge myself with the weights I use,” she says.

Focusing on Whole Foods

And finally, she cleaned up her diet. “I stopped hitting my macros with whatever food I could fit in. I choose to eat 90% whole foods everyday (I do believe in balance and I am a huge foodie - you CAN fit ‘fun’ foods in) but focusing on more clean foods helped me feel less ‘puffy’.” she writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Coach Reveals Fast Food Finds Under 300 Calories for Weight Loss

Jenna Bernhardt jennabernhardt10
Copyright jennabernhardt10/Instagram
Leah Groth
By Leah GrothJan 21, 2025
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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✓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 weight but don’t want to give up fast food? According to one expert, you don’t have to! Jenna Bernhardt is a fat loss coach and personal trainer who gained and lost 35 to 40 pounds during her three pregnancies. In a new social media post, she reveals her go-to fast food meals that can help you lose weight. “It’s sometimes nice to just go grab fast food! But what if you have goals to hit!? A certain calorie range to stay in? Believe it or not- It can be done!” she writes. “My favorite fast food under 300 calories.”

Chick-fil-A

  • Egg white grill has 290 calories, 8g of fat, and 26g of protein
  • Greek Yogurt Parfait with granola has 270 calories, 9g of fat, and 13g of protein
  • 5 count of nuggets is 160 calories, 7g of fat, and 17g of protein
  • 8 count of nuggets is 250 calories, 11g of fat, and 27g of protein
  • 2 count of Chick-fil-A chicken strips is 200 calories, 9g of fat, and 19g of protein
  • A small mac n cheese bowl is 270 calories, 17g of fat, and 12g of protein
  • A bowl of chicken noodle soup is 255 calories, 5.5g of fat, and 16g of protein.

Starbucks

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock
  • The reduced fat turkey bacon breakfast sandwich is 230 calories, 5g of fat, and 17g of protein.
  • The spinach, feta, and egg white wrap is 290 calories, 8g of fat and 20g of protein.
  • The kale and portabella mushroom sous vide bites are 230 calories, 14g of fat, and 15g of protein.
  • The bacon and gruyere sous vide bites are 300 calories, 20g of fat, and 19g of protein.
  • Their cake pops range anywhere from 140 -170 calories
  • The marshmallow dream bar is 230 calories, 5g of fat, and 1g of protein

Subway

Subway,Restaurant,sandwich,fast,foodShutterstock
  • Veggie Delite A 6-inch Veggie Delite on 9-grain bread has 200–250 calories, 2 grams of fat, made with 9-grain wheat bread and contain two servings of vegetables.
  • Any of the salads are under 300 calories WITHOUT the dressings!
  • Add extra meat to load up on protein!

Taco Bell

Taco,Bell,Restaurant,fast, food, junk, Mexican,Shutterstock

All under 300 calories!

  • Grilled Chicken soft shell fresco style
  • Crunchy Taco with beef fresco style
  • Grilled Steak taco fresco style
  • Veggie Power Bowl- no rice or ranch

Taco John’s

Taco John's exterior and sign. Taco John's is fast-food restaurant featuring Mexican-inspired fast-food.

Shutterstock

  • Crispy Taco, Chicken: 160 calories
  • Softshell Taco, Chicken: 210 calories
  • Street Taco, Chicken: 170 calories
  • Potato Oles-1/2 a small order 250😉

McDonald’s

Ayutthaya,Thailand - March 7, 2018 :View in Porto Go Bangpa-in, McDonald's Restaurant in Ayutthaya,Thailand. McDonald's is an American hamburger and fast food restaurant chainShutterstock
  • Egg McMuffin has 300 calories, 12g of fat, and 17g of protein
  • One hash brown has 150 calories, 9g of fat, and 1g of protein
  • 4 piece chicken nuggets has 190 calories, 12g of fat, and 9g of protein and the 6 piece has 280 calories, 18g of fat, 13g of protein
  • Plain hamburger has 250 calories, 9g of fat, and 12g of protein
  • Cheeseburger has 300 calories, 13g of fat, and 15g of protein
  • One sausage burrito has 300 calories, 16g of fat, and 12g of protein.
  • Fruit and maple oatmeal has 290 calories, 4.5g of fat, and 5g of protein
And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

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Fitness & Workouts

She Lost 160 Pounds with This Beginner Dumbell Workout

Emma Hooker
Copyright emmaa.getsfit/Instagram
Leah Groth
By Leah GrothJan 21, 2025
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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Do you want to start your weight loss journey but aren’t sure what exercises to do? One expert has a simple routine that helped her lose big. Emma Hooker is a Certified Fitness & Nutrition Coach who lost weight via sustainable habits and non-restrictive lifestyle habits. “Down 160 pounds,” she writes, sharing a before and after photo and sharing her beginner dumbbell workout.

Focus on Form Over Weight

“Starting your weight loss journey can feel overwhelming, but I promise you, we all start somewhere! This beginner-friendly push workout is perfect if you want to start working out! Remember: Form > Weight ALWAYS! Start light and focus on feeling the movement in the right muscles,” she says.

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

Here Is the Workout

  • Dumbbell floor press: 3 sets of 10-12 reps
  • Dumbbell shoulder press: 3 sets of 10-12 reps
  • Dumbbell chest fly: 3 sets of 10-12 reps
  • Dumbbell lateral raise: 3 sets of 12-15 reps
  • Tricep kickbacks: 3 sets of 12-15 reps
  • Overhead tricep extensions: 3 sets of 10-12 reps
  • Rest 60-90 seconds between rounds.

Pro Tips

She also offers the following pro tips, reminding beginners to “focus on form first. If you need to do fewer reps or take longer breaks, that’s totally okay! Listen to your body.”

• Start with a 5-10 minute walk to warm up your body

• Keep your core engaged throughout each movement

• Breathe! Exhale on exertion

• Take your time between sets

• End with a gentle 5-10 minute walk to cool down

• Stay hydrated!

She Used to Weight 330 Pounds

In another post she discussed her weight loss journey. “When asked what my dream life would be 3 years ago, I would’ve said material thing. Ask me today? This is my dream life. I am living out every adventure that I couldn’t do when I was 330 pounds. I’m doing this for old Emma, who never thought there would be a way out. I savouring the freedom denied to me when I was at my heaviest,” she says.

It’s Never Too Late to Get in Shape

“I am sharing my story with hundreds of thousands of people. It isn’t about the number though. It’s about reaching that one person, showing them that it’s possible. Reminding them that it is never too late and you are never too far gone. I am a warrior, emerged from the shadows, and with a flame ignited within me that will never be extinguished,” she said. 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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