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

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.

Andrew_Holmes_andrewholmes79_6

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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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.

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 tableShutterstock

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,AngleShutterstock

"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.

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?

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.

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.

Nikkiey Stott
Copyright nikkieystott/Instagram

Don’t let your age be the excuse you use for not being in shape. You can be strong and fit in at any age, says one expert. Nikkiey Stott, BSN, Fitness Coach and co-founder of Warrior Babe, helps “women manage macros, build muscles, & boost confidence.” In a new post, she reveals the top five exercises you should do if you are over 40 that offer the most bang for your buck. “Do these 5 power moves if you’re over 40,” she writes. “Want to stay strong, fit, and functional at 40, 50, or even 60+? Save these 5 moves to your weekly workouts.”

Squats

The first power move she recommends is a butt-buster: Squats. “Build lower body strength and protect your joints,” she says about the glute and leg exercises, which she also demonstrates in the video.

Pushups

Another effective exercise that offers full-body benefits? Pushups. “Strengthen your chest, shoulders, and arms while improving core stability,” she says.

Deadlifts

Next on her power moves list? Deadlifts. “The ultimate move for a strong back, glutes, and hamstrings,” she says about the exercise, which requires weights.

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

Standing Shoulder Press

Grab a pair of free weights or a bar and do a standing shoulder press, she suggests. “Keep your shoulders strong and mobile as you age,” she says.

Lat Pulldowns or Dumbbell Rows

Lastly, choose from two exercises, lat pulldowns or dumbbell rows. “Boost upper back strength and posture,” she says.

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

10,000 Steps Per Day

In another post, she also recommends walking “10,000 steps per day,” which she says equals “70 marathons per year.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Strength Training

And, of course, she also recommends investing time in strength training. “Committing to 3 workouts a week = 156 workouts a year,” she adds. 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
And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Trish Cheatham this.phoenix.rising
Copyright this.phoenix.rising/Instagram

Are you struggling to lose weight in your 50s? Make some simple changes to your routine. Trish Cheatham, CEO of Think Tank and White Buffalo Film Studios, is a 52-year-old on a fitness journey. On her This Phoenix Rising social media page, she shares about her weight loss journey after losing 90 pounds “naturally.” In a new post, she reveals her dramatic before-and-after transformation photo and shares the top 7 habits responsible for her weight loss.

She Says That Many People Feel Like They Are “Falling Apart” in Their 50s

“Every day I see a new post on social media from a friend about a health ailment. Now that we are nearing our 50s, it seems like everyone is falling apart. It frustrates me because I see how helpless they feel and they just accept that this is life and part of aging,” Trish writes.

“I try and educate them on the facts: that you can change your health through proper diet, nutrition and exercise - but it often falls on deaf ears. I’m met with a lot of resistance. People don’t want to change their ways, they are comfortable in what they know.”

She Has Watched Lots of People Succumb to Health Conditions

“I’ve watched as many of my friends suffer through health conditions, some have even succumbed to them. Others will temporarily get healthy only to fall back into bad habits - because, let’s face it, being bad is sometimes fun. (Am I right?)” she writes.

She Reversed It, and You Can Too

“Listen, I’ve been there. I’ve not heeded the small wakeup calls before - it took a big one for me to go WHOA and stop my bad behavior. But, now that I’m on the other side, I just wish I could scream from the rooftops, ‘YOU CAN REVERSE THIS! YOU CAN FEEL BETTER! YOU CAN HAVE A BETTER LIFE’” she says.

The Roadmap Is “Really Simple and Easy”

“Okay, so maybe that’s what I’m trying to do here…Some days I feel like I’m hitting my head against the wall. I share and share and still people aren’t ready to change. They have to make that decision themselves - there’s no amount of convincing I can do to make that happen. However, for those ready, the roadmap is really simple and easy,” she continues.

1. Find a Functional MD and Good Bloodwork Done

The first thing she recommends doing is consulting an expert. “Find a Functional MD and get your bloodwork, hormones, gut health and overall health in order,” she writes.

2. Start Eating Healthy

The next thing to do is to work on your diet. “Start eating healthy. Cut out the processed food and junk. Stop going out to eat, especially fast food,” she says.

3. Quit Drinking

Also, she recommends not drinking alcohol. “Dump the alcohol. All of it. Now. Drink water and lots of it,” she says.

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

4. Exercise

She also recommends exercising. “Move your body. Every. Single. Day. Get steps in and stay active,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

5. Lift Weights

Strength training is also key. “Lift weights - and heavy ones. And make sure you are lifting heavier ones each and every day,” she says. 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.

6. Get Enough Sleep

“Prioritize sleep and make sure you get 7-8 hours a day,” she continues. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

7. Reduce Stress

Her last tip. “Do your best to reduce stress in your life (trust me, I know how tough this one is!)” she says. “Life is precious and living our best life in the most amazing gift we can give to ourselves and those we love most.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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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 but aren’t getting the results you want? You could be making easy-to-change mistakes in your morning routine, claims an expert. Stefanie is a weight loss warrior who has dropped 33 pounds and helps others do the same. In a new social media post, she reveals morning habits that will prevent you from achieving your goals. “Here are five things you should avoid in the morning if you want to lose weight,” she writes.

Don’t Skip Breakfast

Happy couple having tasty breakfast in cafeShutterstock

While some claim intermittent fasting is the key to losing weight, Stefanie disagrees. She believes that skipping breakfast is a big mistake. “A healthy breakfast stimulates the metabolism and helps to avoid cravings throughout the day,” she writes.

Don’t Drink Too Little Water

Woman drinking water in summer sunlightShutterstock

“Too little water to drink” is a significant mistake if you are trying to lose weight, says Stefanie. “Hydration is crucial for metabolism. Start the day with a glass of water to get your body going,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Don’t Eat High-Sugar Foods

Set of bakery pastries on wooden tableShutterstock

“Eating high-sugar foods,” first thing in the morning is a sure-fire way to derail your diet. “Avoid sugary cereals or pastries in the morning, as they quickly increase and drop blood sugar levels, which leads to cravings,” she says.

Don’t Be Sedentary

Young fitness woman running at morning tropical forest trailShutterstock

Another mistake in the morning that many people make is that they “Do not move,” she says. “Morning exercise, be it a short walk or light stretching, can boost the metabolism and prepare the body for the day.”

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Don’t Drink Too Much Coffee

hands holding hot cup of coffee or tea in morning sunlight

Shutterstock

Coffee may give you energy to start the day, but don’t overdo it, warns Stefanie. “Drink too much coffee,” is her fifth and final morning mistake. “Coffee in moderation is okay, but too much caffeine can suppress the appetite and later lead to eating. Try to even out the coffee with enough water,” she suggests. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.