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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.

Leah Groth
By Leah GrothAug 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
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andrewholmes79/TikTok
Leah Groth
By Leah GrothAug 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

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?

@andrewholmes79

How 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 Pound

Andrew_Holmes_andrewholmes79_5andrewholmes79/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 Fat

Andrew_Holmes_andrewholmes79_9andrewholmes79/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 Diet

Unhealthy Chocolate Cookies with Vanilla Cream FillingShutterstock

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 Confirms

tara_collingwooddietdivatara/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 Adds

Chocolate chip cookies with flaky salt on a cooling rack, homemade freshly baked cookiesShutterstock

“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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Nutrition & Diet

How Many Cookies Cause 1 Pound of Weight Gain? A Nutritionist Answers

Andrew_Holmes_andrewholmes79_6
andrewholmes79/TikTok
Leah Groth
By Leah GrothAug 27, 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 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.

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?

@andrewholmes79

How 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 Pound

Andrew_Holmes_andrewholmes79_5andrewholmes79/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 Fat

Andrew_Holmes_andrewholmes79_9andrewholmes79/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 Diet

Unhealthy Chocolate Cookies with Vanilla Cream FillingShutterstock

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 Confirms

tara_collingwooddietdivatara/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 Adds

Chocolate chip cookies with flaky salt on a cooling rack, homemade freshly baked cookiesShutterstock

“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.

Nutrition & Diet

10 Foods That "Wreak Havoc on Your Waistline," Says Expert

Dr_Erik_Richardson1
Christopher Roback
By Christopher RobackDec 16, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

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 Trap

In 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.

Pizza: The Perfect Storm of Calories

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

"Pizza combines carbs and unhealthy fats in an almost perfectly addictive way," Dr. Richardson cautions. Its combination of refined flour and processed meats makes it particularly challenging for weight loss. Consider healthier alternatives like cauliflower crust or homemade versions with whole grain bases.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Ice Cream: The Portion Control Challenge

chocolate ice cream- scooping ice creamShutterstock

Dr. Richardson acknowledges ice cream as a common downfall. "While small portions occasionally can be fine, ice cream's combination of high calories and sugar makes it easy to overindulge," he states. If you must indulge, try making your own with natural ingredients and controlled portions.

Beer: The Belly Builder

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

"The term 'beer belly' exists for good reason," says Dr. Richardson. Beer acts similarly to sugary drinks, flooding your system with carbohydrates that trigger insulin responses and promote weight gain. Consider cutting back or eliminating alcohol altogether during your weight loss journey.

Pastries: The Breakfast Trap

Set of bakery pastries on wooden table

Dr. Richardson warns that pastries, cookies, and cakes are particularly problematic because they combine refined sugars, flours, and oils. "These treats not only pack in calories but often contain trans fats and leave you feeling hungrier faster," he explains.

Fruit Juice: The Health Food Impostor

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

"Even 100% fruit juice can hold you back when trying to lose weight," Dr. Richardson reveals. Without the fiber and pulp found in whole fruit, juices are quickly absorbed, leading to sugar spikes. Plus, it's much easier to consume excess calories through juice than by eating whole fruits.

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Candy Bars: The Concentrated Calorie Bomb

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

Dr. Richardson emphasizes that candy bars represent one of the most concentrated sources of calories in a small package. "They combine sugar, refined flour, and oils in the perfect storm for weight gain," he cautions. Their strategic placement at checkout counters makes them particularly tempting when you're hungry.

White Bread: The Sugar in Disguise

Sliced,White,Bread,And,Butter,Shot,From,A,High,Angle

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson notes. The processing strips away fiber and nutrients, leaving you with a product that quickly converts to sugar in your body. This rapid digestion leads to insulin spikes, making weight loss more challenging.

Sugary Drinks: The Silent Weight Gain Culprit

Soft drinksShutterstock

According to Dr. Richardson, sugary drinks should arguably be the top concern. "Just one can of non-diet soda daily can lead to approximately 10 pounds of weight gain in a year," he explains. These drinks are particularly dangerous because your brain doesn't register their calories as food, making it easy to overconsume.

RELATED:Personal Trainer Reveals 3 Steps That “Actually Work” for Love Handles

French Fries and Potato Chips: Your Waistline's Worst Enemy

French fries or potato chips with sour cream and ketchupShutterstock

"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.

Nutrition & Diet

Can't Lose Weight Despite Eating Less? This Could Be Why

Jamie_Michele_jamiemiichele6
Copyright jamiemiichele/Instagram
Leah Groth
By Leah GrothAug 19, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

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.

If You Are Grabbing Food Out of Convenience, It Might Not Be the Healthiest – Even If You Don’t Eat a Lot

@jamiemiichele

Once you start tracking the calories of the foods you eat, you will be shocked! #fitness #fitnesstips #nutrition #fatloss #weightloss #lowcalorie #caloriecounting #highprotein #lowcaloriemeals

“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 Calories

jamiemiichele-3jamiemiichele/TikTok

She explains that this type of menu amounts to a lot of calories. “This day of food, which isn't that much, you just have a bagel, a protein bar, and a bowl. It comes out to 2,055 calories, which is the average woman's maintenance,” she says.

Related: 6 Important Things You Should Consider Before Getting Breast Augmentation

Unless You Are Exercising A Lot, This Type of Diet Won’t Get You Into a Caloric Deficit

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

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 Weight

jamiemiichele-1jamiemiichele/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.

Related: I’m a Doctor Who Lost 100 Pounds and Here are 5 Things I Would Always Do

Meal Planning Is Key, an Expert Says

Woman,Making,Meal,Plan,In,Kitchen,fridge,cookingShutterstock

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.”

💪🔥Body Booster: Plan out your meals for one week and try sticking to it. At the end of the week, do you feel better? Have you lost weight?

Nutrition & Diet

I Lost 20 Pounds in 3 Months With 6 “Realistic Sacrifices”

Mahtab Ekay fitbymahtab
fitbymahtab/Instagram
Leah Groth
By Leah GrothMay 27, 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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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 Says

my goals - setting goals concept - blank flowchart sketched on a cocktail napkin with a cup of coffeeShutterstock

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 Dessert

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

“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 In

Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color backgroundShutterstock

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 Calories

A plastic plate of salad with ranch dressingShutterstock

“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 In

Pouring Cream into a Cup of CoffeeShutterstock

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.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

3. She Quit Alcohol

Glass of chilled beer on table and blurred sparkling bar background.Shutterstock

“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 In

Barman prepares exotic cocktails at the night clubShutterstock

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 Around

Refrigerator full of foodShutterstock

“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.”

RELATED:10 Ways to Lose Fat That Are Not a Calorie Deficit

Body Network’s Expert Weighs In

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

Collingwood agrees that this is a good idea. “Don’t have the temptations easily accessible! This is huge!”

5. She Made Sure to Eat Enough

Middle,Age,Caucasian,Sporty,Woman,Eating,Salad,At,Home.Shutterstock

“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 In

Exercise,Workout,Gym,Fitness,Breaking,Relax,Shutterstock

“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 Food

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

“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.

RELATED:I Lost 30 Pounds and My Flabby Arms With These Simple Changes

Body Network’s Expert Weighs In

Freshly,Cooked,Brown,Rice,,A,Bowl,Of,Unpolished,Rice, chop, sticksShutterstock

“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 Meals

Young hungry woman in front of refrigerator craving chocolate pastries.Shutterstock/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.

Nutrition & Diet

5 Easy Ways to Lose 2 Pounds a Week

Alexandra_alexx.fitt22
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothMay 11, 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 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 Schedule

Alexandra_alexx.fitt20alexxandra.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 In

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

“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 Daily

Alexandra_alexx.fitt18alexxandra.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.

RELATED:15 Ways to Lose Weight Every Weekend

Body Network’s Expert Weighs In

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

“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 Week

Alexandra_alexx.fitt12alexxandra.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.”

RELATED: This Is the Best Time of the Day to Exercise, According to Science

Body Network’s Expert Weighs In

Young woman is practicing yoga at mountain lakeShutterstock

“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.”

RELATED:10 Quick Exercises to Firm Up Loose Skin in 10 Days

Cut Soda and Fried Food Out

Alexandra_alexx.fitt19alexxandra.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 In

Assorted Organic Craft Sodas with Cane SugarShutterstock

“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 Protein

Alexandra_alexx.fitt11alexxandra.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 In

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

“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.

Nutrition & Diet

She Lost 40 Pounds at 61 by Reverse Dieting

Ilene_Block silverandstrong
Copyright silverandstrong/Instagram
Leah Groth
By Leah GrothFeb 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Weight loss in your 50s and 60s may seem impossible – but it’s not. According to one expert, you may even be able to shed pounds by doubling your calorie intake. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. “At 61 and overweight, I went from eating 1,000 calories a day to over 2,000 in six month,s and here’s what happened,” she writes. “I lost 40 lbs!” she reveals in the post. “A reverse diet is the process of gradually increasing your calories over time to repair your metabolism. Here’s how you do it,” she says.

Assess Your Starting Point

First, assess your starting point. The first thing to do is track current intake. “Log everything you eat for a few days to confirm you’re consuming 1,000 calories,” says Ilene. Next, establish maintenance needs. “Use a calculator or consult a coach to estimate your true maintenance calories.”

RELATED:20 Superfoods for People Over 50

Set Your Goals

Next, set your goals, starting with shifting your focus to building muscle. “Weight training will help ensure that the additional calories you are eating are used for muscle growth and repair rather than fat storage,” she writes. Also, accept temporary weight fluctuations. “A slight weight increase is normal and doesn’t mean fat gain. If you’re eating more, especially carbs, your body will retain a certain amount of water,” she says.

Increase Calories Gradually

Next, she recommends increasing calories gradually. “Start with +5-10% per week,” she writes. “Add 50–100 calories to your daily intake each week, focusing on nutrient-dense foods.”

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

Prioritize Macronutrients

Another essential thing to do is prioritize macronutrients.

Protein: “Aim for 1g per pound of goal body weight,” she suggests.

Carbs: “Gradually increase carbs to fuel workouts and promote recovery (this should be the remainder of your calories,” she says.

Fats: “Maintain healthy fat intake (20-30% of total calories),” she adds.

Monitor Progress and Adjust

And monitor progress and make adjustments. “Track Your Metrics: Monitor your weight and measurements (chest, waist, hips, thigh), and how you feel (energy, sleep, mood),” she writes. “If no significant weight gain occurs, increase calories again the following week.”

Incorporate Resistance Training

Next comes exercise, which she recommends resistance training. “Lift heavy weights 3-5 times per week to maximize muscle growth and metabolic adaptation,” she says. Also, avoid excess cardio. “Too much cardio can counteract calorie increases by burning through them.”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Transition to Maintenance

Now it’s time to transition to maintenance. “Once you reach 2,000 calories (or your calculated maintenance level), stay consistent (and be patient to get here). You should be experiencing improved energy and the freedom to eat more without gaining weight,” she writes.

Do a Cut to Lose Body Fat

Lastly, it’s time to do a cut to lose body fat. “After being in maintenance for several months, if you want to lose body fat, you can now do a traditional diet (where you are in a caloric deficit) and lose fat while maintaining your muscle mass,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Coach Lost 90 Lbs by Fixing These 10 Things

Brooke Ralphs brookeralphsfit
Copyright brookeralphsfit/Instagram
Leah Groth
By Leah GrothFeb 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you struggling to lose weight? You may be in denial about a few key truths, says an expert. Brooke Ralphs is an online fitness and nutrition coach (CPT and CNC) who helps her clients burn fat and sustainably build muscle. In a new post, she reveals a few key revelations that enabled her to lose weight finally. “I went from 225lbs to 135lbs naturally, but only after I was brutally honest with myself about these things,” she writes.

Her Actual Weight

The first truth she had to confront? “What I weighed,” she said. “Hiding from the scale wasn't helping me. I realized I could only change what I could face. So I decided to face it over and over again and detach moral value to it.”

How Much She Was Exercising

The second truth she had to face? “How much I was moving my body and willing to move my body. I had to be honest with myself that I said I worked out 5x a week but in reality it was 2. (I'd try for 5 at the beginning and couldn't do it)” she writes.

She Was Eating Her Feelings

Another truth was the reason why she was eating and that “a huge reason I gained weight was because I ate my feelings,” she said. “I had to be honest about why I turned to food and had to start expressing my feelings and work on them in a new way.”

Calories and Tracking Weren’t the Problem

“I had to be honest that calories and tracking weren't the problem and to stop demonizing it,” she continues. “It's not an enemy. Calories are just a measured energy unit and I had to stop seeing it as an enemy but a tool.”

She Had to Try New Things

Truth number five? “If I was going to go somewhere I've never gone (like get to a goal weight and stay there for good) then I had to accept that I'd have to do the thing that I've never done before. Which is stay consistent with something that I could realistically do and enjoy,” she writes.

Losing Weight Takes Time

Another truth? Losing weight doesn’t happen overnight. “Had to face reality that I didn't gain it in 2 weeks so I couldn't lose it that fast either,” she writes.

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

Not Every Day Is Good

She also realized that she wasn’t going to win every day. “Had to be honest with myself that there will be days that don't go the way I wanted and will want to quit,” she said.

There’s No Perfect Time to Start

Next, today is a good day to get started. “Had to realize there's no perfect time to start, a perfect circumstance to workout. A perfect anything,” she said.

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

It Wasn’t Always Fun

She also realized that a weight loss journey isn’t always fun. “I had to be honest that I wasn't going to like it at first. Getting out of your comfort zone isn't supposed to be pleasant,” she said.

Food Isn’t the Enemy

And finally, food isn’t the enemy. “I had to be honest that I saw food as the enemy but that I need to make food my best friend that supports me,” she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Simple Workout Plan to Build Strength at Home

Caroline Idiens carolinescircuits
Copyright carolinescircuits/Instagram
Leah Groth
By Leah GrothFeb 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you over 40 and trying to lose weight? Getting in shape can be overwhelming. However, it doesn’t have to be. One personal trainer maintains that all you need to do is master five simple exercises. Caroline Idiens is a fitness influencer and personal trainer with over 25 years of professional experience helping clients achieve their fitness goals. In a new post, she reveals a few key moves to help you shape up. “5 exercises you need to do at 40+ to build strength💪🏻add weights as you progress,” she writes.

Squats

The first exercise? Squats. “Squats are a brilliant compound functional move building lower body strength and engaging the core,” she says. “You can do bodyweight squats or use weights/bands. This exercise works quadriceps, glutes, hamstrings, core.”

Lunges

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Next up, another glute buster, lunges, a “functional move,” she explains. “You can do forward, reverse & lateral lunges. This exercise works glutes, hamstrings, quads. Again add weights as needed.”

Push-Ups

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Another exercise that offers a lot of bang for its buck? Push-ups, “a brilliant bodyweight exercise that build upper body strength & engage the core. Modify as needed (e.g incline push-ups against the wall or a chair),” she says. “This exercise works your chest, shoulders, triceps, and core.”

Rows

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Rows, either with body weight or actual weights, as you progress. “Rows strengthen your back, improve your posture. Great functional move. They work the back muscles as well as engaging the arms & shoulders & core for stability,” she says.

Planks

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And last but not least, planks. They are “a great exercise for building upper body & core strength,” she says. “They work your deep core muscles.”

Lift Weights

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“Strength training is vital as you age. My passion has always been strength training, and never more so than today,” Caroline previously wrote for Sheer Luxe. “Once we hit 30, our bone density and muscle mass decrease. Strength training plays a significant role in preventing this loss and we can actually build new bone by using weights. This can help reduce the risk of osteoporosis, which women are so susceptible to, especially post-menopause.”

There Are Lots of Benefits

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“Moreover, strength training gives you such a feeling of power in everyday life – it’ll help with sleep, anxiety, co-ordination and will also help you manage your weight,” she wrote, adding that it “won’t make you bulky,” despite popular misconception. “It’s a myth that using weights will make you bulky – unless you are using very heavy weights and dramatically changing your diet, this simply isn’t true. It’s also important to remember that you can’t spot reduce fat. Your body works as a whole and, whilst you can tone a particular area, working the full body consistently along with a sensible diet will make the difference.”

Science Supports Strength Training for Weight Loss

Mature athlete using rowing machine while working out in a gym.Shutterstock

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

She Also Recommends Cardio

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“In an ideal world, combine weights with cardio,” Caroline adds. Why is it important to do both? “While you may burn more calories in a cardio workout, strength training builds muscle. The two aren’t mutually exclusive and, for a leaner, fitter body, you should combine the two. Cardio is essential for heart health and for building stamina and endurance. At the same time, when we lift weights, we build muscle, boost metabolism and reduce our risk of injury,” she says.

Diet Matters

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And, you can’t out-exercise a bad diet. “People think they can exercise, eat rubbish and still see great results,” she recently told The Daily Mail. “Sadly it doesn’t work like that. It’s about balance and moderation.” As for one main meal tip? “And protein with every meal – you need it for strength training,” she says.

Here Is What She Eats in a Day

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Caroline starts her day with tea, coffee, and a banana. Then, after her 9 am workout class, she has breakfast, usually scrambled egg and avocado on sourdough. For lunc,h she likes chicken salad. Dinner might be a teriyaki salmon noodle stir-fry. As for snacks, she might have fruit and a bit of chocolate in the afternoon. She also drinks a lot of water. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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