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Nutrition & Diet
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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.

10 Worst Foods to Eat After Your Workout

One fitness coach reveals all the food and drinks you should avoid after exercising.

Leah Groth
By Leah GrothSep 04, 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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FACT CHECKED BY Alek Korab
Alain_Gonzalez_MuscleMonsters22
Copyright musclemonsters/Instagram
Leah Groth
By Leah GrothSep 04, 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
Follow:
FACT CHECKED BY Alek Korab
Nutrition & Diet

You might know what to eat before working out. But do you know what to avoid after your workout? Alain Gonzalez is a fitness coach and expert who specializes in helping men over 40 build muscle. In a viral YouTube video, he discusses post-workout food. “After working out, your body is primed to replenish and rebuild. Choosing the wrong post-workout foods, however, can stifle your progress and destroy your ability to lay down new muscle tissue. So if you're serious about building muscle, then you must pay attention to what you're eating post-workout,” at the start of the clip.

1. Eating Nothing

Number one is eating nothing. “Skipping food after a workout, especially protein sources, is a very bad idea. While the 30-minute anabolic window is not as significant as we once believed, there's still a certain point after your workout where what you eat can positively impact your training adaptations,” he explains. “This new anabolic window is a three to six-hour range between your pre and post-workout meals. So if you ate two hours before you trained and then trained for one hour, you have about two to three hours post-workout to consume a meal in order to optimize recovery.”

2. Sugary Foods

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

Number two, sugary foods. “Many of us have been told that post-workout carbs are critical for replenishing glycogen stores. The truth, however, is that most typical weight training sessions don't actually deplete glycogen to any significant degree,” he says. “Now, this is not to say you should purposely skip carbs post-workout, but rather that you shouldn't use this post-workout window as an excuse to fill up on high glycemic foods such as donuts, pastries, sports, drinks, or energy bars. It's no secret that a high-intensity workout can leave you depleted and hungry, causing cravings to kick in. But opting for hyper-palatable food while you're starving is an easy way to overeat and exceed your calorie goals for the day.”

3. Alcohol

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

Number three is alcohol. “While alcohol might not make you weaker for your next lifting session, it will prevent you from recovering optimally and building new muscle tissue. Not only that, but alcohol also provides empty calories, meaning that it doesn't provide any nutritional benefit. And while I won't tell you to cut alcohol completely, I would suggest that you keep it in moderation and avoid consuming it after your workout,” he explains.

4. High Fat Fast Food

French fries in hot fat in a deep fryerShutterstock

Number four: high-fat fast food. “While it may be a quick and easy way to satisfy your hunger, these high-calorie foods can negate the calories you burn during your workout, especially if your goal is to lose weight or cut fat. Thus, you'd be better off focusing on clean sources of protein and carbs post-workout to optimize recovery and growth,” he explains. “Not only that, but foods that are high in fat can slow down the digestion process, delaying the delivery of crucial nutrients, such as protein and carbs, that are necessary for post-workout recovery, hindering muscle growth and repair. Limiting your fat intake after a workout will not only help nutrients reach the muscles faster, but it'll make it far easier to stay within your calorie goals for the day.”

5. Salads and Raw Vegetables

Caesar salad with chicken and greens on white backgroundShutterstock

Number five, salads and raw vegetables. “While vegetables are indeed healthy, they are not the best option for a post-workout meal,” he reveals. “Although they are packed with essential micronutrients, they lack the necessary macronutrients that your body needs to recover properly. After a workout, during exercise, you stimulate growth and even break down muscle tissue. This turns your muscles into a sponge ready to absorb vital nutrients, especially protein, to adapt to the stimulus of the workout. Raw vegetables and vegetable-only salads leave your body undernourished. Furthermore, vegetables are high in fiber, which can also slow down the digestion process, making it harder for your body to absorb the necessary nutrients quickly. While they are micronutrient-dense, they lack the nutritional basics of a great post-workout meal. That said, if you do insist on having a salad post-workout, make sure to add some sliced steak, roasted chicken breast, a cup of Greek yogurt, or even just the protein shake on the side to feed your muscles what they need to grow.”

6. Fruit

Delicious fruits salad in plate on table close-upShutterstock

Number six fruit. “While fruits are a great source of vitamins, minerals, and antioxidants, they're primarily composed of carbs in the form of simple sugars. Consuming a high amount of simple sugars can cause a rapid spike in blood sugar levels, which can lead to an insulin response that triggers the storage of excess sugars as fat,” he explains. “And while fruits are a healthy addition to any diet when consumed post-workout, they should be combined with a protein source to maximize your results. So if you're in the mood for a fruit smoothie directly following your workout, just be sure to add a bit of protein so your body has the necessary building blocks to promote and sustain muscle growth.”

7. Salty Foods

Crispy Potato Chips on cutting board on a wooden table.Shutterstock

Number seven, salty foods. “While it may be tempting to indulge in salty foods like potato chips after a workout, it's important to recognize that this type of food is also hyper-palatable. And before you argue that Doritos are a great way to replenish electrolytes, consider this: While sodium and chloride, aka table salt, are important electrolytes used by the body for various functions,” he says. “Consuming too much of these electrolytes through high sodium foods can throw off the body's balance of other key electrolytes like potassium and calcium. This imbalance can prolong fatigue and impair muscle function because your body loses electrolytes during a workout. The last thing you need is to deplete more potassium and calcium with a salty bag of chips.”

8. Caffeinated Energy Drinks

Cairo, Egypt, October 1 2023: Crushed dented Red Bull energy drink, a brand of energy drinks created and owned by the Austrian company Red Bull GmbH, Its slogan, (Red Bull Gives You Wings), isolatedShutterstock

Number eight are caffeinated energy drinks. “While I'm a huge advocate of pre-workout caffeine for increased performance, consuming caffeinated drinks as a post-workout beverage will do more bad than good,” he reveals. Firstly, caffeine is a diuretic, “which means it can lead to dehydration. During a workout, your body loses a lot of fluid through sweat, and it's important to rehydrate properly right after consuming caffeinated drinks. It can worsen dehydration, making it hard to repair and rebuild,” he continues.

Secondly, caffeine can negatively impact sleep quality, which is crucial for proper recovery. Sleep is arguably our most anabolic state, as is when the body repairs and rebuilds muscle tissue. Consuming caffeinated drinks after training, especially in the afternoon or evening, can disrupt sleep and negatively impact recovery. Finally, energy drinks often contain high amounts of sugar and artificial sweeteners, which can lead to inflammation and poor gut health. These ingredients can also lead to a spike in blood sugar, followed by a crash leading to decreased energy levels. It's important to prioritize proper hydration post-workout. Opting for water, coconut water, or a protein shake are far better options for refueling and rehydrating the body.”

9. Antioxidant Supplement

spoon with dietary supplements on fruits backgroundShutterstock

Number nine, antioxidant supplements. “The antioxidants basically take the job from your mitochondria and handle the stress themselves, thus preventing muscular adaptations from occurring. Exercise-induced oxidative stress is a normal physiological process that plays an important role in promoting muscle adaptation and growth by consuming antioxidant supplements. After a workout, you interfere with this process and the body's ability to naturally adapt to the stress of training,” he says.

10. NSAIDs

And lastly, NSAIDs or nonsteroidal anti-inflammatory drugs. “Taking NSAIDs such as ibuprofen may seem like a quick fix to reduce or prevent post-workout soreness. While it might help you achieve that, its other effects are actually counterproductive to your fitness goals,” he says. “One study published in the American Journal of Physiology has shown that compared to those who took a placebo, the participants that took NSAIDs had significantly suppressed muscle protein synthesis after resistance exercise. Instead of relying on pills, try foam rolling or active recovery techniques like going for a walk or hopping on a spin bike after a brutal leg day. These can help improve blood flow and reduce muscle soreness. Remember that soreness is a natural part of the muscle-building process, and masking it with painkillers may prevent you from achieving your full potential.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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Nutrition & Diet

10 Worst Foods to Eat After Your Workout

Alain_Gonzalez_MuscleMonsters22
Copyright musclemonsters/Instagram
Leah Groth
By Leah GrothSep 04, 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
Follow:
FACT CHECKED BY Alek Korab
✓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.

You might know what to eat before working out. But do you know what to avoid after your workout? Alain Gonzalez is a fitness coach and expert who specializes in helping men over 40 build muscle. In a viral YouTube video, he discusses post-workout food. “After working out, your body is primed to replenish and rebuild. Choosing the wrong post-workout foods, however, can stifle your progress and destroy your ability to lay down new muscle tissue. So if you're serious about building muscle, then you must pay attention to what you're eating post-workout,” at the start of the clip.

1. Eating Nothing

Number one is eating nothing. “Skipping food after a workout, especially protein sources, is a very bad idea. While the 30-minute anabolic window is not as significant as we once believed, there's still a certain point after your workout where what you eat can positively impact your training adaptations,” he explains. “This new anabolic window is a three to six-hour range between your pre and post-workout meals. So if you ate two hours before you trained and then trained for one hour, you have about two to three hours post-workout to consume a meal in order to optimize recovery.”

2. Sugary Foods

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

Number two, sugary foods. “Many of us have been told that post-workout carbs are critical for replenishing glycogen stores. The truth, however, is that most typical weight training sessions don't actually deplete glycogen to any significant degree,” he says. “Now, this is not to say you should purposely skip carbs post-workout, but rather that you shouldn't use this post-workout window as an excuse to fill up on high glycemic foods such as donuts, pastries, sports, drinks, or energy bars. It's no secret that a high-intensity workout can leave you depleted and hungry, causing cravings to kick in. But opting for hyper-palatable food while you're starving is an easy way to overeat and exceed your calorie goals for the day.”

3. Alcohol

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

Number three is alcohol. “While alcohol might not make you weaker for your next lifting session, it will prevent you from recovering optimally and building new muscle tissue. Not only that, but alcohol also provides empty calories, meaning that it doesn't provide any nutritional benefit. And while I won't tell you to cut alcohol completely, I would suggest that you keep it in moderation and avoid consuming it after your workout,” he explains.

4. High Fat Fast Food

French fries in hot fat in a deep fryerShutterstock

Number four: high-fat fast food. “While it may be a quick and easy way to satisfy your hunger, these high-calorie foods can negate the calories you burn during your workout, especially if your goal is to lose weight or cut fat. Thus, you'd be better off focusing on clean sources of protein and carbs post-workout to optimize recovery and growth,” he explains. “Not only that, but foods that are high in fat can slow down the digestion process, delaying the delivery of crucial nutrients, such as protein and carbs, that are necessary for post-workout recovery, hindering muscle growth and repair. Limiting your fat intake after a workout will not only help nutrients reach the muscles faster, but it'll make it far easier to stay within your calorie goals for the day.”

5. Salads and Raw Vegetables

Caesar salad with chicken and greens on white backgroundShutterstock

Number five, salads and raw vegetables. “While vegetables are indeed healthy, they are not the best option for a post-workout meal,” he reveals. “Although they are packed with essential micronutrients, they lack the necessary macronutrients that your body needs to recover properly. After a workout, during exercise, you stimulate growth and even break down muscle tissue. This turns your muscles into a sponge ready to absorb vital nutrients, especially protein, to adapt to the stimulus of the workout. Raw vegetables and vegetable-only salads leave your body undernourished. Furthermore, vegetables are high in fiber, which can also slow down the digestion process, making it harder for your body to absorb the necessary nutrients quickly. While they are micronutrient-dense, they lack the nutritional basics of a great post-workout meal. That said, if you do insist on having a salad post-workout, make sure to add some sliced steak, roasted chicken breast, a cup of Greek yogurt, or even just the protein shake on the side to feed your muscles what they need to grow.”

6. Fruit

Delicious fruits salad in plate on table close-upShutterstock

Number six fruit. “While fruits are a great source of vitamins, minerals, and antioxidants, they're primarily composed of carbs in the form of simple sugars. Consuming a high amount of simple sugars can cause a rapid spike in blood sugar levels, which can lead to an insulin response that triggers the storage of excess sugars as fat,” he explains. “And while fruits are a healthy addition to any diet when consumed post-workout, they should be combined with a protein source to maximize your results. So if you're in the mood for a fruit smoothie directly following your workout, just be sure to add a bit of protein so your body has the necessary building blocks to promote and sustain muscle growth.”

7. Salty Foods

Crispy Potato Chips on cutting board on a wooden table.Shutterstock

Number seven, salty foods. “While it may be tempting to indulge in salty foods like potato chips after a workout, it's important to recognize that this type of food is also hyper-palatable. And before you argue that Doritos are a great way to replenish electrolytes, consider this: While sodium and chloride, aka table salt, are important electrolytes used by the body for various functions,” he says. “Consuming too much of these electrolytes through high sodium foods can throw off the body's balance of other key electrolytes like potassium and calcium. This imbalance can prolong fatigue and impair muscle function because your body loses electrolytes during a workout. The last thing you need is to deplete more potassium and calcium with a salty bag of chips.”

8. Caffeinated Energy Drinks

Cairo, Egypt, October 1 2023: Crushed dented Red Bull energy drink, a brand of energy drinks created and owned by the Austrian company Red Bull GmbH, Its slogan, (Red Bull Gives You Wings), isolatedShutterstock

Number eight are caffeinated energy drinks. “While I'm a huge advocate of pre-workout caffeine for increased performance, consuming caffeinated drinks as a post-workout beverage will do more bad than good,” he reveals. Firstly, caffeine is a diuretic, “which means it can lead to dehydration. During a workout, your body loses a lot of fluid through sweat, and it's important to rehydrate properly right after consuming caffeinated drinks. It can worsen dehydration, making it hard to repair and rebuild,” he continues.

Secondly, caffeine can negatively impact sleep quality, which is crucial for proper recovery. Sleep is arguably our most anabolic state, as is when the body repairs and rebuilds muscle tissue. Consuming caffeinated drinks after training, especially in the afternoon or evening, can disrupt sleep and negatively impact recovery. Finally, energy drinks often contain high amounts of sugar and artificial sweeteners, which can lead to inflammation and poor gut health. These ingredients can also lead to a spike in blood sugar, followed by a crash leading to decreased energy levels. It's important to prioritize proper hydration post-workout. Opting for water, coconut water, or a protein shake are far better options for refueling and rehydrating the body.”

9. Antioxidant Supplement

spoon with dietary supplements on fruits backgroundShutterstock

Number nine, antioxidant supplements. “The antioxidants basically take the job from your mitochondria and handle the stress themselves, thus preventing muscular adaptations from occurring. Exercise-induced oxidative stress is a normal physiological process that plays an important role in promoting muscle adaptation and growth by consuming antioxidant supplements. After a workout, you interfere with this process and the body's ability to naturally adapt to the stress of training,” he says.

10. NSAIDs

And lastly, NSAIDs or nonsteroidal anti-inflammatory drugs. “Taking NSAIDs such as ibuprofen may seem like a quick fix to reduce or prevent post-workout soreness. While it might help you achieve that, its other effects are actually counterproductive to your fitness goals,” he says. “One study published in the American Journal of Physiology has shown that compared to those who took a placebo, the participants that took NSAIDs had significantly suppressed muscle protein synthesis after resistance exercise. Instead of relying on pills, try foam rolling or active recovery techniques like going for a walk or hopping on a spin bike after a brutal leg day. These can help improve blood flow and reduce muscle soreness. Remember that soreness is a natural part of the muscle-building process, and masking it with painkillers may prevent you from achieving your full potential.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

The Best Pre-Workout and Post-Workout Meals for Burning Fat

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Copyright joannasohofficial/Instagram
Leah Groth
By Leah GrothSep 07, 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
Follow:
FACT CHECKED BY Christopher Roback
✓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.

It’s not just what you eat but when you eat it that impacts fat burn. Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she discusses what you should be eating before and after workouts to build muscle and burn fat. “Have you ever had a workout session where you felt like you were smashing it and gave your best, whereas, on some training days, you felt like it just wasn't your best effort? Although you tried, perhaps you might even experience lightheadedness, sluggishness, or muscle cramps during your workout?” she asks. “There are lots of different factors behind it, but consuming the right pre and post-workout meals can also play a huge role in your workout performance. They help you perform your best and shape your results. Let's take a deeper look into the purpose of pre-workout versus post-workout meals, meal timing, and what you should be eating.” Here is what you need to know about eating before and after workouts.

Pre-Workout Meals Should Contain Carbs and Protein

She starts with pre-workout meals. “What is the role of consuming a pre-workout meal? It's simple to fill your activity and give your body what it needs to perform at its peak,” she explains. “In order to do that, your body needs two things: carbs and protein. Carbohydrates are the body's quickest and easiest source of fuel. They're especially important for high-endurance training and explosive training. For example, heat workouts, sprinting, powerlifting, and other fast-paced, intense sports, and the harder and longer your body is working, the more carbs you need to keep going.”

First Type of Carb: Simple

Fresh fruit in the basket on the wooden tableShutterstock

There are two different types of carbs, she continues. “Simple carbs or quick carbs come from simple sugars that are digested rapidly, providing you with immediate energy. Examples include fruits such as bananas, apples, dried fruits, rice cakes, fruit juice, honey, sports gels, and other high-sugar fruits,” she says.

RELATED:I Lost 40 Pounds in 4 Months Without Exercise Using Unusual but Effective Tricks

Second Type of Carb: Complex or Slow

Strong woman with broccoli in the kitchenShutterstock/Terelyuk

“Complex carbs or slow carbs typically come from starchy high-fiber fruits that are slower to digest, hence making them a great sauce for long-lasting energy,” she says. “Examples include whole grains, oats, beans, lentils, broccoli, potatoes, and pasta. Because complex carbs take longer to digest, they should be consumed two to three hours prior to your training. For instance, it can be your lunch at 2:00 PM, and your training can be at 5:00 PM. Simple carbs, on the other hand, can be consumed 30 to 60 minutes prior to training, and it can be a small snack.”

Do Not Eat Right Before a Workout

Two girls are getting ready for fitness trainingShutterstock

“As a general rule of thumb, do not eat immediately before a workout. Not only can it cause digestive discomfort, but it also creates competing demands on the body. If your stomach is trying to digest food at the same time, you're pushing your muscles to perform,” she says.

You May Need to Consume Both Types for Rigorous Workouts

Beautiful fit woman in good shape jogging alone on city bridge.Shutterstock

“Depending on the intensity and duration of your training, you may need to consume both simple and complex carbs,” says Soh. “Say you were planning for a long run and a sprint that can last up to two hours. Then, you need to fill your body with enough complex and simple carbs. However, if your training session only lasts between 45 to 60 minutes, then a small snack with simple carbs is enough to fill your performance.”

RELATED:10 Quick and Simple Steps to Losing 10 Pounds of Fat, According to a Metabolism Expert

You Also Need Protein

Man put down on a wooden board ready to eat grilled steak meat, male roasted steak meat on the gas grill on barbecue grill outdoor in the backyard, summer family picnic, food on the nature.Shutterstock

“In addition to carbs, it is also important to consume a little bit of protein before your workout, especially if you're doing weight training. When we do strength training, we create small tests in our muscle fibers by consuming protein. This increases the number of amino acids in the body, and they help repair those micro tests, maintain your lean mass, promote the building of muscle mass, and make you feel your strength training is even more efficient,” she continues.

Pre-workout Snack 1: Supplements

Closeup unrecognizable caucasian woman holding omega-3 fish oil capsules in hands and vitaminsShutterstock

“Here are some great pre-workout snacks that include a balance of simple cups and protein,” she says. The first one isn’t a food. “Supplements can also be useful before exercise. It can help to enhance performance, improve strength, reduce fatigue, and increase lean muscle mass.”

Pre-workout Snack 2: Caffeine

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

Next up? “Caffeine can be found in coffee, tea, energy drinks, and pre-workout supplements. It has been shown to improve performance, increase strength and power, reduce fatigue, and stimulate fat burning. Personally, I like to have a cup of black coffee 30 to 60 minutes prior to exercising to give me that extra boost,” she says.

BCAAs

Branched chain amino acids or BCAAs “are a group of three essential amino acids, leucine, isoleucine, and valine, which can't be produced by the body and must be consumed from food,” she continues. “It is one of the most common sports supplements consumed before and also during exercising to boost muscle growth and enhance exercise performance, and they may also help with weight loss and reduce muscle soreness after exercising.”

Post-Workout Meals Help Rehydrate, Repair, Replenish, Refill, and Recover

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

“Now that you know what to eat before your training, for you to maximize your performance, what you consume after your training is equally, if not even more important. The main purpose of a post-workout meal is to supply your body with everything it needs to rehydrate, repair, replenish, refill, recover, and keep improving your future performance,” she says.

They Should Include Carbs and Protein with More Emphasis on Protein

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

“Once again, your body needs both carbs and protein. However, the emphasis for post-workout is on protein. Eating a high protein meal after exercise helps your body to minimize muscle protein breakdown and stimulate protein synthesis, which leads to an increase in muscle tissue, replenishes muscle glycogen, reduces muscle soreness, and reduces cortisol, also known as stress hormone levels” she continues.

You Should Consume Within 60 Minutes of Working Out

A slim and sexy asian lady does dumbbell shoulder squats at the gym. Leg and lower body workout routine.Shutterstock

How soon should you consume your post-workout meal? “The simple answer is as soon as possible within the first 60 minutes after your workout, or even better within the first 30 minutes. Why is the timing of your post-workout meal so crucial? If your body has exhausted all its reserves during the workout, it will result in breaking down muscles in order to feel itself, and we want to avoid that because it is not easy to build muscle mass. “

RELATED:I Reduced My Size from 16 to 6 in 9 Months with One Simple Lunch Change

Protein Shake

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

“I'm sure we have seen fitness people consuming a protein shake immediately after their training session. That's because a protein shake is a super convenient and fast post-workout recovery drink that has a good balance of both protein and cups and sometimes you may find that your appetite is suppressed following a tough workout, hence making liquid nutrition a more appealing option,” she explains. “Some of you may ask, is it enough just to consume a protein shake? Do I still need to consume a real meal? The answer is yes. Remember that protein shake is a supplement, and its purpose is to supplement your diet. It should not be replacing real whole foods.”

You Should Still Consume a Meal

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

“You still have to consume a real meal with a balance of protein, starchy cups, and healthy fats within one to two hours after your workout. Your body tolerates and processes carbohydrates most efficiently in the three-hour window post-workout, so this is your best window to eat your carbs,” says Soh.

Carbs Will Replenish Glycogen Stores

Attractive blonde woman in 30s doing chest press exercise on bench in modern fitness center. Toned image.Shutterstock

“Eating carbs after exercise will replenish your glycogen stores, which you have used up during your workout, and it will also improve your ability to bounce back and come back stronger for your next workout,” adds Soh.

Here Is How Much Carbs and Protein You Need

Raw chicken breast on tray on white backgroundShutterstock

She provides a “general guideline” of what your post-workout meal should contain. “For protein, 0.25 grams per pound of your target body weight, and for carbs, 0.25 to 0.05 grams per pound of your target body weight. Remember, this is just a guideline. If you were to perform a more intense weight training session that lasts up to 90 minutes, or if your goal is to build more lean muscles, then you may require more protein in your diet,” she says.

You Don’t Need a Protein Shake if You Eat a Meal

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

Another common question is whether it is a must to consume protein shakes post-workout. The answer is no. “If you're able to consume a proper real meal within 30 to 45 minutes after you finish training, it is not necessary to consume protein shakes. Protein shakes act as a supplement, which is super convenient and easily accessible,” she says.

Eat Any Meal with Carbs and Protein

Young beautiful hispanic woman eating at the restaurantShutterstock

“The bottom line is that you need both carbs and protein pre and post-breakout for sustained energy, improved performance, and better muscle. There isn't a one-size-fits-all solution when it comes down to having the right meal and timing. You have to keep trying different meals and timing and see which fits your body and the type of activity you do,” she says.

RELATED:What's Better: High-Protein or Low-Carb Diet for Weight Loss?

Everyone’s Needs Are Different

Woman having lunch from recycled bowl and using laptop. Concept of food delivery, quarantine, take out foodShutterstock

Everyone is different when it comes to their needs. “For example, I perform better when I consume a small snack 30 minutes before training, whereas some of you might find that you need at least an hour window of eating prior to exercising,” she explains.

Count These Meals As Part of Your Daily Calories

Young girl eating a fruit salad after a workout . Fitness and healthy lifestyle concept.Shutterstock

Don’t forget to tally up these meals. “It is also important to remember that your pre and post-workout snacks should be included as part of your total daily calorie intake,” reminds Soh.

Don’t Forget to Hydrate

Soh ends her video on a final note. “Last but not least, staying hydrated and drinking sufficient water before, during, and after all your workouts is one of the most important steps you can take to properly feel your body and achieve the results you're looking for. It's important to minimize dehydration, which can cause low energy and muscle cramps or spasms,” she says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

10 Worst Foods for Fat Loss

Dr Erik Richardson
Copyright Erik Richardson D.O./YouTube
Christopher Roback
By Christopher RobackFeb 17, 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.

Standing in front of your mirror, wondering why the numbers on your scale won't budge? You're not alone. Millions of Americans struggle with weight loss despite their best efforts. "Most everybody struggles with losing weight. It's not a normal natural thing for our bodies, and sometimes we just struggle knowing where to start," says Dr. Erik Richardson, a board-certified family practice physician.

Ready to discover the biggest obstacles to your weight loss journey? Let's count down the top 10 foods you need to eliminate from your diet to see actual results.

10. High-Calorie Coffee Drinks

Your morning coffee run could be sabotaging your weight loss efforts. "A large mocha cookie crumble frappuccino packs 590 calories, 26 grams of fat, and 76 grams of sugar," Dr. Richardson reveals in his post. Stick to simple coffee preparations to save both calories and money.

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

9. Pizza

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza is just about the perfect combination of carbs and unhealthy fats," Dr. Richardson warns. Its blend of refined flour, processed meats, and high-calorie toppings makes it easy to overeat. Try cauliflower crust alternatives or make healthier versions at home.

8. Ice Cream

ice-creamShutterstock

While small portions can occasionally fit into a healthy diet, ice cream's high calorie and sugar content make it problematic. Dr. Richardson suggests, "Make your own ice cream using less sugar and more natural ingredients, and serve it in a smaller bowl to control portions."

7. Beer and Alcohol

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

That "beer belly" isn't a myth. "Beer specifically is much like soda or other sugary drinks," Dr. Richardson explains. Its high carbohydrate content triggers insulin response and promotes weight gain. Consider limiting or eliminating alcohol while pursuing weight loss goals.

6. Pastries, Cookies, and Cakes

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These sweet temptations are filled with refined sugars, flours, and oils. "Because they're so high in sugars and low in nutrients, you're more likely to get hungry faster after eating them," Dr. Richardson notes. Many store-bought versions also contain harmful trans fats.

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

5. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Don't let the "healthy" label fool you. Dr. Richardson cautions, "Even 100% juice can hold you back when trying to lose weight." Without the fiber from whole fruit, your body absorbs the sugars too quickly, leading to insulin spikes and potential weight gain.

4. Candy Bars

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

These convenient treats are far from innocent. "There aren't many other foods that can pack in as many calories in a small package as you find in a candy bar," says Dr. Richardson. Their strategic placement at checkout counters makes them particularly dangerous for impulse purchases.

3. White Bread

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"White bread is essentially a chewable version of sugar drinks," Dr. Richardson explains. The processing strips away fiber and nutrients, leaving you with a product that rapidly converts to sugar in your body. Opt for whole grain alternatives and keep portions modest.

2. Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Consider this: "One can a day of non-diet soda can put on about 10 pounds in the average person in a year," warns Dr. Richardson. The problem? Your brain doesn't register liquid calories as food, making it easy to overconsume without feeling full.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

1. French Fries and Potato Chips

French fries in hot fat in a deep fryerShutterstock

"Nothing beats a fresh McDonald's french fry, but it wreaks havoc on your waistline," Dr. Richardson admits. These popular snacks are calorie bombs that quickly convert to sugar in your body. Research shows that potato chips may contribute more to weight gain per serving than any other food.

The Bottom Line

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These foods share common characteristics: they're highly processed, loaded with added sugars, refined flours, and unhealthy fats. Dr. Richardson emphasizes, "The closer you can get to a whole food diet, the better off you're going to do." While complete elimination isn't necessary, these items should rarely appear in your regular diet.Remember to read nutrition labels carefully and avoid foods with added sugars and fats. Your weight loss goals are achievable – sometimes it's just a matter of knowing what to avoid. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nutrition Coach Reveals 8 "Healthy" Foods That Are Secretly Making You Gain Weight

Brittney_Blanco3
Copyright profitablenest/Instagram
Leah Groth
By Leah GrothNov 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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✓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 eating “healthy” foods but can’t seem to achieve success? There’s a good chance you are eating the wrong stuff. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new post, she reveals 8 foods with hidden calories that you might be mistaken for healthy foods. “Reminder: No food is ‘bad,’ but some can quickly add up in calories, making it harder to stay in a deficit. Measure portions and stay mindful to enjoy these foods while staying on track with your goals!” she writes. “Here are 8 foods with hidden calories that make it tough to lose weight.”

Coconut Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

Are you cooking or baking with coconut oil? Often labeled as a “healthy fat,” coconut oil contains about 120 calories per tablespoon, says Brittney. “If you’re using it to cook or bake, the calories can quickly add up, especially if you don’t measure.”

Trail Mix

Colorful trail mix in a white bowlShutterstock

Growing up, you may have thought that trail mix is a super healthy snack. However, oftentimes it isn’t. “This popular snack can pack 300-500 calories per cup, depending on the mix. The combination of nuts, dried fruit, and chocolate pieces is calorie-dense and easy to overeat. Opt for smaller portions,” she says.

Cheese

Various,Types,Of, Cheese ,On,Rustic,Wooden,Table, dairyShutterstock

It can be tempting to grab a chunk or slice of cheese if you are hungry, but you may want to think twice, according to Brittney. “One slice of cheddar cheese contains about 110 calories. A sprinkle here and a slice there can add up, especially if you’re not measuring. Grated cheese is particularly tricky to estimate accurately,” she says.

Smoothie Bowls

Breakfast with muesli, acai blueberry smoothie, fruits on white background. Healthy food concept. Flat lay, top view, close upShutterstock

Acai and other smoothie bowls are delicious and boast lots of antioxidants, but they might not help you lose weight. “These Instagram-worthy bowls can range from 300 to 600+ calories, thanks to toppings like granola, nut butter, and honey. While full of nutrients, they’re often calorie-dense and best enjoyed in moderation,” says Brittney.

RELATED:The 4 Breakfast Changes That Made Me Lose 12 Pounds in 3 Weeks

Sauces and Condiments

condiments of mustard, mayonnaise, ketchup and hot sauce on a hot dog cartShutterstock

Sauces and condiments may seem harmless, but they can actually boast more calories than your protein. According to Brittney, barbecue sauce contains about 70 calories per 2 tablespoons, while teriyaki sauce has 60 calories per tablespoon. “These flavorful additions can turn a low-calorie dish into a calorie bomb,” she says.

Fancy Coffee Drinks

Los Angeles, CA - March 15, 2019: Cup of Starbucks Coffee on counter. Starbucks is the World's largest coffee shop.Shutterstock

Ordering up your favorite Starbucks drink can derail your diet in an instant. “Specialty coffee drinks with whipped cream, syrups, and milk can easily exceed 300 calories. Even ‘lighter’ options like oat milk lattes can add up when consumed daily,” she writes.

Cereal

multicolored cereals in a white bowl on blue backgroundShutterstock

Many of us grew up eating cereal for breakfast, but most actually offer very little nutritional benefits. “A serving of cereal might be labeled as 120-150 calories, but most people pour two or three times the recommended portion. Add milk, and your breakfast could top 300 calories before you know it,” she says.

RELATED:I Flattened My Belly by Eating Foods with This 1:1 Ratio

Muffins

Oven,,Muffins,Baking,Food,Cooking,Sweet, banana, bake, cookShutterstock

Another not-so-healthy item we grew up thinking was healthy—most muffins. “Store-bought muffins often contain 400-600 calories, even for ‘healthier’ options like bran or blueberry. They’re calorie-dense and often loaded with sugar, making them more like dessert than breakfast,” says Brittney.

What to Eat for Breakfast If You Want to Be Fit

Close-up of woman's hand holding yogurt while eating at home.Shutterstock

In another post she reveals a sample menu of what to eat 80 percent of the time if you want to be fit, starting with breakfast.

  • 3-4 eggs - High in protein and healthy fats for sustained energy,
  • 1 cup Oikos Greek yogurt - Adds additional protein and probiotics,
  • 1 cup berries - Low-calorie, high-fiber carb source packed with antioxidants.

Macros: Calories: ~350 kcal, Protein: ~33-39g, Carbs: ~15g, Fat: ~15-20g.

What to Eat for Lunch If You Want to Be Fit

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

  • Grilled chicken breast (50g protein) - Lean protein source to support muscle and satiety,
  • 1 fist-size sweet potato - Complex carb for steady energy,
  • Mixed veggies - Fiber, vitamins, and minerals to round out your meal.

Macros: Calories: ~400 kcal, Protein: ~50g, Carbs: ~30g, Fat: ~5-10g.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

What to Eat for Dinner If You Want to Be Fit

Raw minced beef uncooked meat over boardShutterstock

  • Lean steak or ground beef (50g protein) - Hearty protein source rich in iron,
  • 1 cup jasmine rice -Easy-to-digest carbs to replenish glycogen stores,
  • Mixed veggies - Nutrient-dense to support overall health.

Macros: Calories: ~500 kcal, Protein: ~50g, Carbs: ~40g, Fat: ~10-15g.

What to Eat for a Late Night Snack If You Want to Be Fit

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

  • Egg wrap,
  • 1 tbsp powdered peanut butter (mixed with water for a creamy texture),
  • 1 tbsp Nuts ’n More - Both peanut butter and Nuts ’n More provide protein and healthy fats to keep you satisfied overnight.

Macros: Calories: ~200 kcal, Protein: ~15g, Carbs: ~10g, Fat: ~10g.

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 Foods You Should Always Avoid on a Weight-Loss Diet

Depressed and sad young woman in kitchen
Shutterstock/Jiri Miklo
Christopher Roback
By Christopher RobackNov 29, 2024
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.

Losing weight requires making thoughtful food choices, but some seemingly harmless items can hinder your progress. High-calorie, low-nutrient foods not only add unnecessary calories but also spike blood sugar, increase cravings, and leave you feeling unsatisfied. By steering clear of these nine foods, you can create a more effective diet plan that promotes lasting weight loss and supports overall health. Here’s what to avoid and why.

Sugary Cereals

Three,Bowls,Of,Cereals,And,Cereals,Scattered,Around,The,TableShutterstock

Many cereals marketed as healthy breakfast options are loaded with added sugars and refined grains. They cause blood sugar spikes, leading to energy crashes and cravings later in the day. Opt for oatmeal or whole-grain cereals with no added sugar for a more balanced start to your morning.

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

White Bread

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White bread is made from refined flour, which lacks fiber and nutrients. It digests quickly, causing hunger to return soon after eating. Replace white bread with whole-grain or sprouted bread, which offers more nutrients and helps stabilize blood sugar.

Fried Foods

Fried,Onion,Rings,Isolated,On,White,Background,,Top,ViewShutterstock

Fried foods like french fries and fried chicken are high in unhealthy fats and calories, making them a poor choice for weight loss. Bake or air-fry foods instead for a similar crunch without the excess calories and fats.

Candy Bars

Candy,Bar.Shutterstock

Candy bars are packed with sugar, unhealthy fats, and empty calories. They provide a quick energy boost but lead to crashes and cravings. Swap them for a piece of dark chocolate or a handful of nuts for a more nutritious treat.

Soda and Sugary Drinks

Iced,Diet,Cola,Without,Sugar,In,Two,GlassesShutterstock

Sugary beverages like soda, sweetened teas, and energy drinks are filled with empty calories and have no nutritional value. They also contribute to weight gain by spiking blood sugar. Choose water, herbal teas, or sparkling water with a splash of citrus instead.

RELATED: Woman Lost 42 Pounds With 5 High-Protein Meals Anyone Can Make

Ice Cream

Large,Assortment,Of,Ice,Cream,Cones.,Various,Flavors,Isolated,OnShutterstock

Ice cream is high in sugar and fat, making it a calorie-dense dessert that can derail your progress. Choose frozen yogurt or a homemade smoothie bowl with fresh fruit as a healthier alternative.

Processed Meats

Step,By,Step.,Cooked,Bacon,Strips,On,A,White,TrayShutterstock

Hot dogs, bacon, and deli meats are often high in sodium, unhealthy fats, and preservatives. Regular consumption can lead to water retention and increased calorie intake. Choose lean, minimally processed meats like grilled chicken or turkey instead.

Chips and Crackers

Potato,Chips,In,A,Wooden,Plate,And,Scattered,Close-up,OnShutterstock

Potato chips and crackers are calorie-dense snacks that offer little nutritional value. They’re easy to overconsume and don’t satisfy hunger effectively. Snack on raw veggies, air-popped popcorn, or whole-grain crackers for a healthier option.

RELATED: Mum Shares 11 Food Swaps That Helped Her Go From Size 22 to Size 8

Store-Bought Pastries

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Muffins, donuts, and other pastries are high in refined sugar, unhealthy fats, and calories. They provide little satiety and can lead to overeating later in the day. Opt for homemade baked goods made with whole-grain flour and natural sweeteners for a lighter alternative. 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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