How Many Cookies to Gain 1 Pound? Nutritionist's Answer

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        How Many Cookies Cause 1 Pound of Weight Gain? A Nutritionist Answers
    This is how many cookies you need to eat to gain a pound, claims Andrew Holmes.
By Leah GrothAug 27, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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andrewholmes79/TikTok
By Leah GrothAug 27, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
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Have you ever gone on a Girl Scout Cookie binge and felt like you gained a few pounds overnight? Maybe you have even stepped on the scale the next day and watched the numbers creep up. Andrew Holmes (@andrewholmes79) is a fitness and weight loss coach who regularly shares videos setting the weight loss record straight. In a recent viral video, he discusses how much you actually have to eat to gain weight. “How many cookies do you think it takes to gain a single pound of body fat?” he asks at the start of the video. Here is everything you need to know about how many calories you have to eat to gain one pound of fat. We also asked for the opinion of a Board Certified Sports Dietitian.
How Many Cookies Result in a One Pound Weight Gain?@andrewholmes79How many cookies to gain 1 pound of fat? #fatlosstips #weightlosstips #fitnesstips #healthyeating #nutritiontips
He starts off the clip by pointing to a few cookies and adding more to the pile. “This many? Nope. How about this? Many still have no. How about this many? Not even close. You'd have to eat all of these cookies to gain a single pound of body fat,” he says. 
He Says You Have to Eat 3,500 Calories to Gain a Poundandrewholmes79/TikTok
“There are approximately 3,500 calories stored in a single pound of body fat and all of this is exactly 3,500 calories,” he reveals. 
Related: The 11 Top Proteins for Weight Loss, According to Dave Asprey
If You Do Weight More, It’s Likely Body Fatandrewholmes79/TikTok
If the scale does move up, don’t fret. “But most of you will step on the scale the day after having just a few cookies and see it spike way up a few pounds and out thinking that you gained a few pounds of fat when in reality you were only up a little bit of fat and mostly water weight,” he says. 
Don’t Let a Few Cookies Ruin Your DietShutterstock
Don’t allow your cookie binge to derail your diet, he warns. “You see, it's never just a couple cookies that cause you to gain fat or wreck your progress,” he reveals. “It's you are spiraling out of control because you don't get back on track right away.”
An RDN Confirmsdietdivatara/Instagram
“I understand where he is going with this,” says Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “The math is correct that 3,500 calories is one pound of fat on paper.” However, she explains that it also depends on when and how you are eating all of those calories. “If you eat a lot of calories all at once and just sit and don’t have any activity, they are more likely to be stored than if you move after or if you spread those calories out throughout the day,” she points out. 
Related: Sadie Rigby in Two-Piece Workout Look Reveals Why She Prioritizes Free Weights Over Machines
Don’t Let Binges Derail Your Diet, She AddsShutterstock
“I like his message that sometimes we go above our calorie needs, but don’t let it derail you,” she continues. “Get right back on your plan, and don’t allow one bad moment to turn into days of a slide.” On the other hand, she doesn’t recommend going on a 1,200-calorie cookie “binge”!
💪🔥Body Booster: Try and remember that 3,500 calories roughly equates to a pound of fat. 
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        How Many Cookies Cause 1 Pound of Weight Gain? A Nutritionist Answers
    
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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
   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.
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               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 ever gone on a Girl Scout Cookie binge and felt like you gained a few pounds overnight? Maybe you have even stepped on the scale the next day and watched the numbers creep up. Andrew Holmes (@andrewholmes79) is a fitness and weight loss coach who regularly shares videos setting the weight loss record straight. In a recent viral video, he discusses how much you actually have to eat to gain weight. “How many cookies do you think it takes to gain a single pound of body fat?” he asks at the start of the video. Here is everything you need to know about how many calories you have to eat to gain one pound of fat. We also asked for the opinion of a Board Certified Sports Dietitian.
How Many Cookies Result in a One Pound Weight Gain?@andrewholmes79How many cookies to gain 1 pound of fat? #fatlosstips #weightlosstips #fitnesstips #healthyeating #nutritiontips
He starts off the clip by pointing to a few cookies and adding more to the pile. “This many? Nope. How about this? Many still have no. How about this many? Not even close. You'd have to eat all of these cookies to gain a single pound of body fat,” he says. 
He Says You Have to Eat 3,500 Calories to Gain a Poundandrewholmes79/TikTok
“There are approximately 3,500 calories stored in a single pound of body fat and all of this is exactly 3,500 calories,” he reveals. 
Related: The 11 Top Proteins for Weight Loss, According to Dave Asprey
If You Do Weight More, It’s Likely Body Fatandrewholmes79/TikTok
If the scale does move up, don’t fret. “But most of you will step on the scale the day after having just a few cookies and see it spike way up a few pounds and out thinking that you gained a few pounds of fat when in reality you were only up a little bit of fat and mostly water weight,” he says. 
Don’t Let a Few Cookies Ruin Your DietShutterstock
Don’t allow your cookie binge to derail your diet, he warns. “You see, it's never just a couple cookies that cause you to gain fat or wreck your progress,” he reveals. “It's you are spiraling out of control because you don't get back on track right away.”
An RDN Confirmsdietdivatara/Instagram
“I understand where he is going with this,” says Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “The math is correct that 3,500 calories is one pound of fat on paper.” However, she explains that it also depends on when and how you are eating all of those calories. “If you eat a lot of calories all at once and just sit and don’t have any activity, they are more likely to be stored than if you move after or if you spread those calories out throughout the day,” she points out. 
Related: Sadie Rigby in Two-Piece Workout Look Reveals Why She Prioritizes Free Weights Over Machines
Don’t Let Binges Derail Your Diet, She AddsShutterstock
“I like his message that sometimes we go above our calorie needs, but don’t let it derail you,” she continues. “Get right back on your plan, and don’t allow one bad moment to turn into days of a slide.” On the other hand, she doesn’t recommend going on a 1,200-calorie cookie “binge”!
💪🔥Body Booster: Try and remember that 3,500 calories roughly equates to a pound of fat. 

        
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Have you been struggling to lose weight despite your best efforts? You're not alone. Many people find themselves stuck on a weight loss plateau, often due to seemingly innocent food choices that are secretly derailing their progress. Dr. Erik Richardson, D.O., a board-certified family practice physician with over 20 years of experience since starting his practice in 2004, has helped countless patients identify and eliminate these dietary roadblocks. Here's his expert guide to the top 10 foods you need to avoid to finally achieve your weight loss goals.
High-Calorie Coffee Drinks: The Hidden Calorie TrapIn his post, Dr. Richardson points out that fancy coffee drinks can be major diet saboteurs. "A large mocha cookie crumble Frappuccino can pack 590 calories, 26 grams of fat, and 76 grams of sugar," he reveals. Stick to simple coffee preparations to save both calories and money.
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Beer: The Belly BuilderShutterstock
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Candy Bars: The Concentrated Calorie BombShutterstock
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"Nothing beats a fresh McDonald's French fry, but it wreaks havoc on your waistline," warns Dr. Richardson. These popular snacks are packed with calories and quickly convert to sugar in your body. Studies show that potato chips may contribute more to weight gain per serving than any other food. 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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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.
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               scientific studies and medical journals.
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Just because you aren’t eating very much doesn’t mean you are going to lose weight. Jamie Michele (@jamiemiichele) is an online coach and food and fitness expert, who tries to help people become the best and healthiest versions of themself. In one of her viral videos she schools her followers on the importance of making nutritious choices and meal planning. “If you are someone who is wondering, ‘I don't eat very much. I have no idea why I'm not losing weight,’ I'm going to show you why,” she says in the clip. Find out if you are guilty of this unhealthy habit and what you can do about it. 
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“Let's say you're running late to class or work, and you stop at Starbucks and you grab a bagel and cream cheese and a grande vanilla latte. Pretty simple, right? So then in the middle of the day, you don't have any time for lunch. So you grab a protein bar and a Coke again, not that much. So then by dinnertime, you're starving. You still want to get something decent. So you go to Cava, you get the bowl, you get the pita chips because you haven't eaten that much today, and those are your meals for the day,” she says. 
Just Those Items Add Up to 2,055 Caloriesjamiemiichele/TikTok
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Exercise and movement also comes into play. “If you combine that with a pretty sedentary lifestyle, like not getting a ton of steps, just working out two to three times a week, it is easy to see why you are not losing weight or even gaining weight, or you can eat a lot more,” she says. 
You Can Eat More, and Still Lose Weightjamiemiichele/TikTok
She then shows an alternative meal plan. “This is 500 calories less, which is a deficit for a lot of people. You get a full breakfast, burger, bowl, potatoes, sauce, a big bowl of pasta and dessert, and you get to lose weight,” she points out. 
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If you want to stick to a healthy diet, meal planning is important. “A lot of us tend to eat reactively and don’t plan ahead,” explains The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “The result is eating out with high calorie, low nutrient foods, skipping meals, grabbing anything around the office or home, and making poor choices. If you plan ahead you can eat more strategically with more nutrient dense foods, snacks to bridge your hunger between meals, proper portion sizes, and not skipping meals.”
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Sometimes losing weight isn’t about adding more exercise or dietary restrictions to your life, but instead, making a few simple sacrifices. Mahtab Ekay is a fat loss coach and Instagram influencer who regularly shares about her personal weight loss journey. In a recent post, she opens up about “realistic sacrifices” she made in her diet to lose 20 pounds in less than 3 months. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.
Balance Looks Different at Different Phases of Life, She SaysShutterstock
Ekay starts by explaining that balance will vary by person. “As much as I am all for encouraging food freedom and balance in your life, balance will look different at different phases of life,” she starts the post.
She explains that she had to alter her approach to diet to lose weight. “During my weight loss journey, here are some changes I made in my diet to be able to achieve my goals and it could possibly help you too,” she continues.
1. She Allowed Herself One Special DessertShutterstock
“I selected one dessert that I absolutely LOVE, which for me is a special ice cream, and I planned it as part of my days frequently. And I AVOIDED any other desserts that weren’t my favorite,” she writes.
Body Network’s Expert Weighs InShutterstock
Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, loves this tip. “When we are exposed to more variety of foods, we are more likely to want to eat some of everything or at least there is something we want,” she explains. When you limit yourself to just ONE dessert, for example, you will enjoy it when you have it, but because it is the only one, you won’t want it as frequently as if you have 5 different ones to choose from.”
2. She Avoided Additional CaloriesShutterstock
“I avoided any unnecessary additional calories that wouldn’t add much to my meal anyway. That could be the extra cream or sugar in my coffee or any high-calorie dressing that could be replaced with lower calorie ones,” Ekay continues.
Body Network’s Expert Weighs InShutterstock
Collingwood “absolutely” agrees. “Calories sneak in everywhere throughout the day, and many of them are NOT WORTH IT! Examining the little things can save a few calories here and there and add up to a lot,” she says.
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3. She Quit AlcoholShutterstock
“OK, this one is NOT really a sacrifice, but I stopped drinking,” Ekay reveals. “I was never a heavy drinker, maybe socially drinking a beer or two. When dieting, I limited the amount, and to be honest, I figured out I wasn’t enjoying drinks in the first place, so I just stopped drinking. It’s been more than a year, and it has been one of the BEST decisions ever.”
Body Network’s Expert Weighs InShutterstock
This is the “best decision,” agrees Collingwood. “Alcohol is just empty calories, increases health risk, and we tend to eat more when we drink so it is a lose, lose, lose.”
4. She Didn’t Keep Unhealthy Snacks AroundShutterstock
“I didn’t buy snacks or foods that would require discipline,” Ekay says. “My fridge and pantry were 90% filled with things that I knew I wouldn’t overeat.”
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Body Network’s Expert Weighs InShutterstock
Collingwood agrees that this is a good idea. “Don’t have the temptations easily accessible! This is huge!”
5. She Made Sure to Eat EnoughShutterstock
“I made sure to support my workouts with enough calories (energy),” explains Ekay. “To lose fat, as long as you are in calorie deficit, it will work out. But to support my workouts best, I made sure I always considered 300-500 calories to consume around my workout.”
Body Network’s Expert Weighs InShutterstock
“Use exercise as a way to add to your calorie deficit but you don’t want to go too low,” notes Collingwood. “So adding in a few more calories on heavy workout days is a good idea to keep energy up, preserve muscle mass, and prevent being hangry!”
6. She Weighed and Tracked Her FoodShutterstock
“I put in the effort to scan and weigh and track my food for the period of time where fat loss was my priority so I could be IN AND OUT and go back to maintenance followed by bulking as soon as possible,” says Ekay.
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Body Network’s Expert Weighs InShutterstock
“Weighing and measuring food is a good practice to do, even if it is for a few days,” agrees Collingwood. “It is really good accountability, of course, but even more importantly, you can really get an eyeball idea of exactly what 4 ounces of meat or 1/2 cup of rice looks like!”
Body Network’s Expert Adds Her Tip: Don’t Skip MealsShutterstock/Stokkete
“Don’t allow yourself to get ravenously hungry by skipping meals or waiting too long to eat a meal,” says Collingwood. “You will only make bad choices, eat too quickly, and then end up eating too much!”
💪🔥Body Booster: Avoid unnecessary extra calories. Examining the little things can lead to significant savings.
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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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.
Do you want to lose a pound in just three days? It may be easier than you think, claims one expert. Alex, aka @alexxandra.fitt, is a fitness trainer and influencer whose goal is “helping women lose weight without the restrictions.” In a new social media post, she reveals how she helped one of her clients lose 10 pounds in just 30 days. “My client Lexi lost 10lbs in her first month of working together, and I’m gonna tell you exactly how she did it so you can too,” she says. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.
Creating an Eating Schedulealexxandra.fitt/Instagram
The first tip is creating an eating schedule. “Pack your meals to work,” she says. “This helped Lexi a lot with her binge eating because she was eating throughout the day!”
Body Network’s Expert Weighs InShutterstock
“Planning and preparing food ahead of time can really help with preventing eating out and having healthy food on hand,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Remember to pack snacks as well as lunch to keep you going all day.”
Walk for an Hour Dailyalexxandra.fitt/Instagram
Next up, get your steps in. “Go for a one-hour walk every day. If you can’t get 10,000 steps, do an hour walk at least. This can be broken up into two 30-minute walks as well,” she recommends.
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Body Network’s Expert Weighs InShutterstock
“Our lives have become so sedentary, and it is sending our metabolism into a tailspin and reducing the number of calories we burn significantly,” says Collingwood. “Moving your body with a walk or small bouts of exercise every day is necessary to counteract all of the sitting we are doing.”
Also, Exercise Three Times a Weekalexxandra.fitt/Instagram
“Do some type of exercise three times a week. This can be at home, Pilates class, yoga anything,” she recommends. “Lexi lost another 8 pounds in a month when she consistently followed the workouts I gave her.”
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Body Network’s Expert Weighs InShutterstock
“When we lose weight, we lose fat but also muscle tissue,” explains Collingwood. “Doing resistance based exercise like lifting weights, bodyweight exercise, yoga, or pilates type workouts can help to maintain or even potentially build muscle instead of losing it during our weight loss journey.”
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Cut Soda and Fried Food Outalexxandra.fitt/Instagram
Next up, clean up your diet. “Lexi was a huge soda addict. She cut out soda slowly and switched to sparkling water. Fried foods was a NO go as well she was committed,” she says.
Body Network’s Expert Weighs InShutterstock
“Regular sodas are the number one source of added sugar in our diets,” agrees Collingwood. “It is not filling and provides nothing but sugar. Sparkling water is hydrating and provides zero calories. Fried foods are laden in oil, which is extremely calorie dense and not conducive to weight loss.”
Consume More Proteinalexxandra.fitt/Instagram
Her final tip? “Protein baby,” she says. “I gave Lexi a meal plan with 140g of protein to eat a day she weighed 160 lbs at the start and dropped down to 142 lbs.”
RELATED:20 Possible Ozempic Side Effects
Body Network’s Expert Weighs InShutterstock
“Protein is essential but everyone needs different amounts,” explains Collingwood. “140 grams of protein for a woman is a lot of protein and may be difficult to achieve especially when on a weight loss diet.”
💪🔥Body Booster: Combine weight loss with resistance exercises like strength training, yoga, or Pilates to keep your muscles strong and healthy throughout your journey.
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                The Rebound Effect Is Real
            
            
        Research confirms what many fear - weight often returns after stopping GLP-1 medications. In an Eli Lilly study, patients who discontinued Mounjaro regained about 14% of their body weight after 36 weeks. With Ozempic, two-thirds of the total weight loss was eventually regained. "Most of the folks that regained weren't doing it the right way," says Dr. Decotiis, who emphasizes that proper monitoring makes all the difference in maintaining results.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                Focus on Body Fat, Not Just Weight
            
            
        ​Everyday Foods This Expert Says Are “Destroying Your HealthShutterstockThe scale doesn't tell the whole story when it comes to healthy weight loss. "We make sure they're actually losing fat, okay? And their muscle is staying the same," explains Dr. Decotiis in her post. She monitors patients using body composition scales to track exactly what they're losing. "Most of the doctors prescribing this medication are not even putting people on a body composition scale," she points out, suggesting this oversight might contribute to weight regain after stopping medication.

            
                Don't Stop Your Medication Abruptly
            
            
        ​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstockIf you want to maintain your results, a gradual approach to ending treatment is crucial. "The worst thing someone can do is stop the drug abruptly," warns Dr. Decotiis. Instead, she recommends a careful tapering process: "I titrate the drug up and I taper it down. That makes such a difference." This methodical approach gives your body time to adjust and may significantly improve your chances of maintaining weight loss.

            
                Proper Hydration Is Non-Negotiable
            
            
        ShutterstockYou might be surprised by how important water intake is for sustainable weight management. "People on these medications need to drink a tremendous amount of water. Up to maybe a gallon or more a day," Dr. Decotiis advises. She explains the science behind this requirement: "For every ounce of fat that you burn, you're losing water. It's very easy to get dehydrated." Proper hydration supports your metabolism and helps prevent weight regain.

            
                Build Muscle Through Strength Training
            
            
        ShutterstockYour exercise routine needs to focus on building and preserving muscle mass. "We don't encourage heavy aerobics, but we want them to build muscle," says Dr. Decotiis. Strength training helps maintain your metabolic rate, which is crucial for preventing weight regain. Even moderate resistance training several times per week can make a significant difference in your body composition and ability to maintain weight loss.
RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

            
                Prioritize Protein and Vegetables
            
            
        ​Here’s What to Do About ItShutterstockWhat you eat becomes even more important after stopping medication. "We want them to eat a lot of protein and vegetables, we measure the fiber in their diet," Dr. Decotiis explains. Protein helps preserve muscle mass while keeping you full, and fiber-rich vegetables provide essential nutrients with minimal calories. This nutritional approach supports sustainable weight management even as your body adjusts to life without medication.

            
                Understand How Your Hormones Affect Results
            
            
        ​Walking with Others Can Make You More AccountableShutterstockYour hormonal profile may influence how your body responds to both the medication and its discontinuation. "Estrogen is really a positive modulator," says Dr. Decotiis, noting that "women do very, very well on this medication" due to this hormonal interaction. Understanding your unique hormonal situation can help you create a more effective maintenance plan after stopping medication.

            
                Regular Monitoring Makes The Difference
            
            
        ShutterstockConsistent check-ins are essential for maintaining results. "We follow patients very carefully, and we put them on a body composition scale every week, every other week," explains Dr. Decotiis. This regular monitoring allows for quick adjustments to your maintenance plan. Many of her patients who maintain this vigilance "have gotten off this drug and they've been able to maintain their weight," demonstrating that success is possible with the right approach.

            
                Consider Which Medication You Used
            
            
        ​1. Build a Strong Provider RelationshipShutterstockNot all GLP-1 medications are created equal when it comes to maintenance potential. "People have lost a lot more weight on Mounjaro and Terzepatide than they did on Ozempic," Dr. Decotiis shares from her clinical experience. She adds that "there are also fewer side effects, and I feel that people are more easily tapered off that drug." The specific medication you used may influence your maintenance strategy.
RELATED:20 Possible Ozempic Side Effects

            
                Adjust Your Approach Based On Your Metabolism
            
            
        ​What To Do InsteadShutterstockYour unique metabolic profile should guide your maintenance plan. "It really depends on their metabolism," Dr. Decotiis explains when discussing how long patients typically need medication. She emphasizes personalization: "Some people can get off it pretty easily, okay? When I'm following your body composition scale, I'm seeing what's happening with your body fat as I'm taking the drug down." Your individual metabolic response will determine the best approach for maintaining your results.

            
                Success Is Possible With The Right Strategy
            
            
        I’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds ShutterstockDespite concerning statistics about weight regain, maintaining your results is achievable. "Many of my patients have gotten off this drug and they've been able to maintain their weight," Dr. Decotiis affirms. The key difference is comprehensive care: tracking body composition, proper tapering, adequate hydration, appropriate exercise, and nutrition tailored to your needs. With this holistic approach, you can beat the odds and keep the weight off for good. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        She Lost 37 Lbs After 40 with These 3 Habits
    

        @fearlessrevolutionfitness
By Leah SuzanneMay 04, 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.
Do you want to lose weight and keep it off? It might be time to evaluate your morning habits. Orisha Rè Lampkin, sensual fitness instructor and founder of Fearless Re'volution, helps ambitious, high-achieving women reconnect with their bodies, ignite their sensual energy, get fit, and lead their lives fearlessly and unapologetically. She went from a size 12 to a size 2, 167 lbs to 130, and wants to help others do the same. She recently opened up to Body Network about a few game-changing habits that enable her to stay lean after 40. “I used to wake up and go straight into go-mode—emails, clients, workouts, to-do lists. But over time, my body made it clear: if I wanted to stay lean, magnetic, and energized after 40, I had to lead from within. These aren’t just habits—they’re rituals. Here’s what changed everything,” she says. 

            
                1. Body Check-In + Fluid Movement First Thing
            
            
        
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“Before I even leave the bedroom, I start with a gentle, intuitive body check-in. It’s part mobility, part sensual movement, and part nervous system reset. I roll out my ankles, circle my hips, spiral my spine, and trace a few flowing figure eights. Sometimes I’ll add a few joint alignment drills or breath-led postural resets—especially if I feel tight or disconnected,” she says.

            
                Why It Is Effective
            
            
        ​Bloating and SwellingShutterstock“This practice doesn’t burn a single calorie, but it turns on my whole system. It wakes up my fascia, boosts circulation, and reconnects me to my power before anything else tries to hijack my energy. As a Corrective Exercise Specialist, I know this step prevents the compensations that can lead to pain, belly bloat, and sluggish mornings,” she explains.

            
                2. Hydration + Plant-Powered Protein Before Coffee
            
            
        Shutterstock“I don’t eat meat, and I rarely drink coffee. When I do have coffee, it's not on an empty stomach. Now, I start my mornings with 16 oz of water infused with lemon to hydrate my cells and gently wake up my digestion. Then, I have a high-protein, mini meal—like a chia hemp smoothie, a protein bar, or warm quinoa with avocado and pumpkin seeds,” she says.

            
                Why It Is Effective
            
            
        
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“This isn’t a diet trick. It’s a stabilizer. It keeps my blood sugar balanced, supports lean muscle, and keeps cravings at bay—so I stay fueled, not frazzled. Then I’ll enjoy a ginger or peppermint tea if I’m in the mood,” she says.

            
                3. Mental Rehearsal with Magnetic Intention
            
            
        
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A post shared by Orisha Re' Lampkin (@fearlessrevolutionfitness)
“Before the day tries to pull me in a million directions, I give myself space to lead it with purpose. I sit—sometimes for as little as 3 minutes, other days for 20—and meditate with intention. I visualize how I want to move, feel, and lead. I breathe into my body, soften my jaw, and call in confidence,” she reveals.

            
                Why It Is Effective
            
            
        Shutterstock“This is where my NLP training shows up the most. I anchor into who I want to be, not in theory, but in action. Whether I’m dancing, coaching, or simply making breakfast, this mental rehearsal primes my nervous system to move in alignment with my desires,” she concludes. 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
        5 Snacks I Recommend for Women Over 50 to Burn Fat
    

        Shutterstock
    
By Leah SuzanneMay 04, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
Many people believe that to lose weight, you need to stop snacking; however, this isn’t the case. Instead, you may have to shift your approach to snacking, opting for food that fuels your body instead of seeking a quick fix. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. We asked her for recommendations on the best snacks for women over 50 to burn fat, and here are five she swears by. 

            
                Greek Yogurt with Berries
            
            
        ShutterstockHer first snack for women over 50 to lose weight? Greek yogurt with berries. Always stick to plain Greek yogurt, as sweetened versions are higher in sugar and calories. “High in protein to support lean muscle and metabolism, plus calcium for bone health. Plus, berries are packed with antioxidants and fiber,” Collingwood says.

            
                Hard-Boiled Egg Salad Made with Avocado
            
            
        ​Avocado and Hard-Boiled Egg SaladShutterstockIt’s always great to make a batch of hard-boiled eggs. While they can be eaten whole, you can also use some to create a healthy version of egg salad. “Eggs give you protein and essential nutrients like choline. Avocados add healthy fats that promote satiety and support hormone balance,” explains Collingwood. “Eat on whole grain crackers or with raw veggies.”

            
                Cottage Cheese with Flaxseeds and Grapes
            
            
        ​5. Greek Yogurt/Cottage CheeseShutterstockA great sweet-meets-savory snack that will help fill you up and fuel you for the rest of the day? Cottage cheese with flaxseeds and grapes. “Cottage cheese is a slow-digesting protein. Flaxseeds bring omega-3s and fiber; grapes are full of water and some fiber to keep you full,” explains Collingwood.

            
                Almonds, Pistachios, or Walnuts 
            
            
        ShutterstockAn easy snack to help burn fat? “A small handful” of nuts, such as almonds, pistachios, or walnuts. “Nuts are nutrient-dense and full of good fats. They keep you full and help stabilize blood sugar levels,” says Collingwood.

            
                Roasted Veggies
            
            
        Shutterstock
If you are cooking dinner, make some extra roasted veggies to snack on. “Low in calories, high in fiber, and loaded with vitamins. Roast with a spray of olive oil and some garlic and Italian seasoning,” she suggests. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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