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Nutrition & Diet
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Lose weight with these RD-endorsed recipes.

Leah Groth
By Leah GrothOct 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Portrait,Of,Beautiful,Cheerful,Woman,With,Pumpkin,Over,Orange,Background,
Shutterstock
Leah Groth
By Leah GrothOct 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

The terms “comfort food” and “weight loss” don’t usually go hand in hand. However, according to one nutritionist, they can. Amanda Holtzer, MS, RD, is a big fan of comfort foods, especially as the seasons change. She offered Body Network a few recommendations on how to “step up” the nutrition of your favorite fall dishes.

Chili

Homemade Turkey Chili with beans and scallions / Thanksgiving LeftoversShutterstock

“One of my all-time favorite comfort foods is chili. There’s something about a bowl of chili on a cold day that just puts my mind at ease,” Holtzer tells Body Network. “It’s warm, nourishing, and very comforting. Chili is a meal that can swing both ways - it can be a high-fat, high-calorie meal, or it can be a balanced, fiber-packed meal.”

Here Are Ways to Make It Healthier

Raw Turkey breast fillets minced meat on black plate ready to cookShutterstock

Here are some ways to healthify chili so that it can aid in weight loss:

  • Swap lean ground turkey for ground beef. “This will cut the saturated fat significantly while still maintaining a super high protein content,” says Holtzer.
  • Add extra veggies. “Think of chili as a blank canvas - one that you can add any and all veggies to. The more veggies you add, the more fiber - aka, the more satiating and slow-digesting the chili will be. Add as many veggies as you like - carrot, celery, onion, zucchini, broccoli, cauliflower, spinach, kale….the options are endless,” Holtzer explains.
  • Choose smart toppings. “While toppings can certainly make chili all the more enjoyable, they can also pack on a hefty amount of calories and saturated fat. Rather than sour cream, add a dollop of plain, nonfat Greek yogurt. Add some avocado slices for extra freshness. Keep the shredded cheese to about 1 tablespoon. And add some chopped shallot on top - this really takes it to the next level,” she says.

Try This Pumpkin Chicken Chili Recipe

Cut fresh ripe pumpkin on grey backgroundShutterstock

She recommends a Pumpkin Chicken Chili recipe. “This chili recipe contains ground chicken, which is a super lean source of satiating protein. It also contains black beans and butter beans - which add fiber and complex carbs,” she says.

RELATED: I'm a Nutritionist and These are 10 Wellness Habits I Wish I'd Started in My 20s

Soup

Vegetable cabbage soup in bowl over wooden background. Top view, flat layShutterstock

Soup is another great fall comfort food that can pack a huge nutritional punch and aid in weight loss. “Soup is one of the most versatile meals in my opinion - soups can have countless different flavor/spice profiles, they can be plant-based or contain animal protein, they can be creamy or brothy - the list goes on,” says Holtzer.

Here Are Ways to Make It Healthier

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

Here are some ways to make sure your soup is setting you up for weight loss success:

  • Include a source of protein. “By now, we all know the deal with protein - it keeps you full, and it’s ideal to include it in all meals and snacks. Soup is no exception. Including a source of protein in your soup will ensure a filling and satiating meal. Protein sources can be chicken, chicken sausage, ground turkey, lean ground beef, tofu, beans, lentils, and more,” she says.
  • Include a source of complex carbs. “Some soup recipes contain only protein and non-starchy veggies - and while I’m sure they’re delicious, omitting carbs from a meal can leave you less than satisfied. I recommend to include foods like beans, lentils, sweet potatoes, brown rice, or whole-wheat pasta,” she notes.
  • Be wary of creamy soups. “Many creamy soup recipes get their creaminess from a combination of butter, flour, and heavy cream. And while there’s nothing wrong with any of those foods, they can contribute to a higher-calorie, higher-fat soup that might not be conducive to weight loss. I recommend either sticking to more broth-based soups or finding creative ways to give the soup a creamy texture,” she explains.

Try This Creamy Chicken Soup Recipe

Creamy chicken gnocchi traditional Italian soup with bread and oilve oilShutterstock

This Creamy Chicken soup is one of her favorite soup recipes. “This soup contains chicken breasts, which provide lean protein. It also contains anti-inflammatory spices like ginger and turmeric,” she says.

Curry

Curry sauce with chicken and rice in a plate, lime, tomatoes, spices and herbs on a light background, horizontal. Traditional Indian dish.Shutterstock

Curry is another one of her favorite cold-weather comfort foods. “Curries can be super healthy, balanced, and rich in antioxidants. But they can also be quite heavy and high in saturated fat,” she says.

RELATED: 7 Ways to Reach Your Natural Weight Through Intuitive Eating

Here Are Ways to Make It Healthier

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

Here are some ways to lighten curries up to make them weight-loss-friendly:

  • Add extra veggies. “Curries are a great vessel for getting extra veggies. And I recommend you add any and all veggies you have on hand - this will add lots of fiber and volume without adding a ton of extra calories or carbs. I recommend adding things like bell peppers, zucchini, carrots, broccoli, and spinach,” she says.
  • Use light coconut milk. “Many curry recipes call for either heavy cream or full-fat coconut milk - both of which can rack up saturated fat. I recommend swapping for light coconut milk instead,” she adds.
  • Always include a source of protein. “I like to add things like chicken, white fish, or chickpeas for protein. I also like to add PB2 powdered peanut butter to the curry for a peanutty flavor,” she suggests.
  • Be mindful of carbs. “Curries are often served with rice and naan. I recommend being mindful of the amount of carbs in the meal. If you’ve included chickpeas in the curry and are serving it over rice, I would recommend skipping the naan,” she recommends.

Try This Peanut Curry or Red Vegetable Curry Recipe

Creamy,Smooth,Peanut,Butter,In,Jar,Shutterstock

She loves this healthy curry recipe, using PB2 instead of peanut butter. “This recipe contains ½ cup of PB2 crunchy peanut butter powder - which adds a delicious peanut flavor without the extra calories and fat of traditional peanut butter,” she says. She also recommends a Thai Red Vegetable Curry. “This curry contains a ton of veggies - onions, carrots, cauliflower, bell peppers - all of which add tons of fiber and volume,” she says.

Muffins

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

“Who doesn’t love freshly baked muffins in the fall?” asks Holtzer. “Believe it or not, there are ways to make baked goods (like muffins) that can be part of a weight-loss meal plan.”

Here Are Ways to Make It Healthier

Shredded Zucchini in a Glass Mixing Bowl: Grated zucchini shown with a box grater and other toolsShutterstock

Here are some tips:

  • Find creative ways to add sweetness. “Rather than adding cane sugar, think of other ways you can sweeten something up. Things like mashed banana and apple sauce are great sweeteners that can replace or supplement cane sugar,” she says.
  • Add fiber wherever you can. “Adding fiber to baked goods can help to balance out the sugar content and slow down the digestion of the food, making it more blood-sugar friendly. I recommend adding things like shredded zucchini, pumpkin puree, sweet potato puree, chia seeds, and flax seeds,” she suggests.
  • Add protein. “Remember what we said about protein - when trying to lose weight, it’s important to include protein in all meals/snacks. That includes baked goods. Add things like Greek yogurt, cottage cheese, or PB2 Performance Protein Powder to your recipes,” she says.

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

Try These Healthy Muffin Recipes

Jar with peanut butter on peanut background, close upShutterstock

One of her favorite fall muffin recipes? These pumpkin spice peanut butter muffins are made with peanut butter powder. “These contain a cup of canned pumpkin - which adds fiber and vitamin A,” she says. Or, try peanut butter banana protein muffins. “These contain plant-based protein from the PB2 powdered peanut butter, fiber from the whole wheat flour, and sweetness from mashed bananas.” 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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Nutrition & Diet

I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Portrait,Of,Beautiful,Cheerful,Woman,With,Pumpkin,Over,Orange,Background,
Shutterstock
Leah Groth
By Leah GrothOct 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

The terms “comfort food” and “weight loss” don’t usually go hand in hand. However, according to one nutritionist, they can. Amanda Holtzer, MS, RD, is a big fan of comfort foods, especially as the seasons change. She offered Body Network a few recommendations on how to “step up” the nutrition of your favorite fall dishes.

Chili

Homemade Turkey Chili with beans and scallions / Thanksgiving LeftoversShutterstock

“One of my all-time favorite comfort foods is chili. There’s something about a bowl of chili on a cold day that just puts my mind at ease,” Holtzer tells Body Network. “It’s warm, nourishing, and very comforting. Chili is a meal that can swing both ways - it can be a high-fat, high-calorie meal, or it can be a balanced, fiber-packed meal.”

Here Are Ways to Make It Healthier

Raw Turkey breast fillets minced meat on black plate ready to cookShutterstock

Here are some ways to healthify chili so that it can aid in weight loss:

  • Swap lean ground turkey for ground beef. “This will cut the saturated fat significantly while still maintaining a super high protein content,” says Holtzer.
  • Add extra veggies. “Think of chili as a blank canvas - one that you can add any and all veggies to. The more veggies you add, the more fiber - aka, the more satiating and slow-digesting the chili will be. Add as many veggies as you like - carrot, celery, onion, zucchini, broccoli, cauliflower, spinach, kale….the options are endless,” Holtzer explains.
  • Choose smart toppings. “While toppings can certainly make chili all the more enjoyable, they can also pack on a hefty amount of calories and saturated fat. Rather than sour cream, add a dollop of plain, nonfat Greek yogurt. Add some avocado slices for extra freshness. Keep the shredded cheese to about 1 tablespoon. And add some chopped shallot on top - this really takes it to the next level,” she says.

Try This Pumpkin Chicken Chili Recipe

Cut fresh ripe pumpkin on grey backgroundShutterstock

She recommends a Pumpkin Chicken Chili recipe. “This chili recipe contains ground chicken, which is a super lean source of satiating protein. It also contains black beans and butter beans - which add fiber and complex carbs,” she says.

RELATED: I'm a Nutritionist and These are 10 Wellness Habits I Wish I'd Started in My 20s

Soup

Vegetable cabbage soup in bowl over wooden background. Top view, flat layShutterstock

Soup is another great fall comfort food that can pack a huge nutritional punch and aid in weight loss. “Soup is one of the most versatile meals in my opinion - soups can have countless different flavor/spice profiles, they can be plant-based or contain animal protein, they can be creamy or brothy - the list goes on,” says Holtzer.

Here Are Ways to Make It Healthier

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

Here are some ways to make sure your soup is setting you up for weight loss success:

  • Include a source of protein. “By now, we all know the deal with protein - it keeps you full, and it’s ideal to include it in all meals and snacks. Soup is no exception. Including a source of protein in your soup will ensure a filling and satiating meal. Protein sources can be chicken, chicken sausage, ground turkey, lean ground beef, tofu, beans, lentils, and more,” she says.
  • Include a source of complex carbs. “Some soup recipes contain only protein and non-starchy veggies - and while I’m sure they’re delicious, omitting carbs from a meal can leave you less than satisfied. I recommend to include foods like beans, lentils, sweet potatoes, brown rice, or whole-wheat pasta,” she notes.
  • Be wary of creamy soups. “Many creamy soup recipes get their creaminess from a combination of butter, flour, and heavy cream. And while there’s nothing wrong with any of those foods, they can contribute to a higher-calorie, higher-fat soup that might not be conducive to weight loss. I recommend either sticking to more broth-based soups or finding creative ways to give the soup a creamy texture,” she explains.

Try This Creamy Chicken Soup Recipe

Creamy chicken gnocchi traditional Italian soup with bread and oilve oilShutterstock

This Creamy Chicken soup is one of her favorite soup recipes. “This soup contains chicken breasts, which provide lean protein. It also contains anti-inflammatory spices like ginger and turmeric,” she says.

Curry

Curry sauce with chicken and rice in a plate, lime, tomatoes, spices and herbs on a light background, horizontal. Traditional Indian dish.Shutterstock

Curry is another one of her favorite cold-weather comfort foods. “Curries can be super healthy, balanced, and rich in antioxidants. But they can also be quite heavy and high in saturated fat,” she says.

RELATED: 7 Ways to Reach Your Natural Weight Through Intuitive Eating

Here Are Ways to Make It Healthier

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

Here are some ways to lighten curries up to make them weight-loss-friendly:

  • Add extra veggies. “Curries are a great vessel for getting extra veggies. And I recommend you add any and all veggies you have on hand - this will add lots of fiber and volume without adding a ton of extra calories or carbs. I recommend adding things like bell peppers, zucchini, carrots, broccoli, and spinach,” she says.
  • Use light coconut milk. “Many curry recipes call for either heavy cream or full-fat coconut milk - both of which can rack up saturated fat. I recommend swapping for light coconut milk instead,” she adds.
  • Always include a source of protein. “I like to add things like chicken, white fish, or chickpeas for protein. I also like to add PB2 powdered peanut butter to the curry for a peanutty flavor,” she suggests.
  • Be mindful of carbs. “Curries are often served with rice and naan. I recommend being mindful of the amount of carbs in the meal. If you’ve included chickpeas in the curry and are serving it over rice, I would recommend skipping the naan,” she recommends.

Try This Peanut Curry or Red Vegetable Curry Recipe

Creamy,Smooth,Peanut,Butter,In,Jar,Shutterstock

She loves this healthy curry recipe, using PB2 instead of peanut butter. “This recipe contains ½ cup of PB2 crunchy peanut butter powder - which adds a delicious peanut flavor without the extra calories and fat of traditional peanut butter,” she says. She also recommends a Thai Red Vegetable Curry. “This curry contains a ton of veggies - onions, carrots, cauliflower, bell peppers - all of which add tons of fiber and volume,” she says.

Muffins

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

“Who doesn’t love freshly baked muffins in the fall?” asks Holtzer. “Believe it or not, there are ways to make baked goods (like muffins) that can be part of a weight-loss meal plan.”

Here Are Ways to Make It Healthier

Shredded Zucchini in a Glass Mixing Bowl: Grated zucchini shown with a box grater and other toolsShutterstock

Here are some tips:

  • Find creative ways to add sweetness. “Rather than adding cane sugar, think of other ways you can sweeten something up. Things like mashed banana and apple sauce are great sweeteners that can replace or supplement cane sugar,” she says.
  • Add fiber wherever you can. “Adding fiber to baked goods can help to balance out the sugar content and slow down the digestion of the food, making it more blood-sugar friendly. I recommend adding things like shredded zucchini, pumpkin puree, sweet potato puree, chia seeds, and flax seeds,” she suggests.
  • Add protein. “Remember what we said about protein - when trying to lose weight, it’s important to include protein in all meals/snacks. That includes baked goods. Add things like Greek yogurt, cottage cheese, or PB2 Performance Protein Powder to your recipes,” she says.

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

Try These Healthy Muffin Recipes

Jar with peanut butter on peanut background, close upShutterstock

One of her favorite fall muffin recipes? These pumpkin spice peanut butter muffins are made with peanut butter powder. “These contain a cup of canned pumpkin - which adds fiber and vitamin A,” she says. Or, try peanut butter banana protein muffins. “These contain plant-based protein from the PB2 powdered peanut butter, fiber from the whole wheat flour, and sweetness from mashed bananas.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 100 Pounds Eating the Foods in My New Cookbook

Ilana_Muhlstein2
Ilana Muhlstein
Ilana Muhlstein
By Ilana MuhlsteinMay 31, 2024
Ilana Muhlstein
Ilana Muhlstein, MS, Registered Dietitian Nutritionist, and bestselling author of You Can Drop It! is the creator of the 2B Mindset weight-loss program.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a registered dietitian who lost a hundred pounds and kept it off, I know the struggle of weight loss all too well. It started at a young age, with summers spent at weight loss camps and school years marked by yo-yo dieting. This cycle continued for years, leading me to a point where I was 215 pounds at just five feet two inches tall.

The constant battle with weight took a toll not only on my body but also on my self-esteem. But it was this very struggle that ignited my passion for nutrition and set me on a path to discover a sustainable way to lose weight. Now, as a Registered Dietitian with a Master's degree in Nutrition and Dietetics, my ideas have worked for literally thousands of people, through my work as a nutritionist and best-selling author of You Can Drop It!, the book based on my successful 2B Mindset program.

Now, I’ve encapsulated those principles into my new cookbook, Love The Food That Loves You Back, featuring 100 recipes that serve up big portions and super nutritious food. Here's a sneak peek about how the foods can work for you—and a mouth-watering dessert-for-breakfast recipe at the end.

1. You Don’t Have to Give Up Great Taste to Lose Weight

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,Shutterstock

Love The Food That Loves You Back is filled with recipes that are not just healthy but delicious and satisfying. They reflect my journey and philosophy: you don't have to give up great taste to lose weight. In fact, I believe in eating high-volume, low-calorie foods that allow you to enjoy hearty portions without the guilt. These are the recipes that helped me transition from a lifestyle of takeout and fast food to one where I could still enjoy eating and see progress on the scale. In the cookbook, you'll find an array of recipes that cater to all meals of the day, for all members of your family. These recipes are the embodiment of my weight loss journey and my professional knowledge as a dietitian. They are designed to help you lose weight without feeling like you're on a diet.

Related: 12 Best Foods For Women to Build Muscle

2. How to Eat Food and Lose Weight

love_the_food_that_loves_you_back_book_coverPhoto: Gabriel Mendoza Weiss / Design: Elina Diaz

Losing 100 pounds was just the start of my journey. The real success has been in maintaining that weight loss and helping others do the same. Through my cookbook and the 2B Mindset program, I want to share the joy of eating well and living healthily. I believe that everyone deserves to love the food they eat and to love the way they feel. Here are the cornerstones of Love The Food That Loves You Back in a nutshell:

1. Embrace Healthy Foods and Transform Your Relationship with Food: You can shift from using food as a coping mechanism for emotional distress to celebrating it through healthy, delicious recipes.

2. Eat Smart, Not Less: I advocate for choosing nutrient-rich foods over merely reducing food quantity.

3. Prioritize Vegetables and Proteins: I emphasize the importance of incorporating more vegetables and proteins, often overlooked in the typical American diet.

4. Break Food Myths: Let's debunk the myth that tasty food is unhealthy and show how nutritious food can also be delicious.

5. Recognize the Holistic Impact of Food: Let's acknowledge the profound influence of food on overall health, including gene expression, microbiome, and brain chemistry.

6. Encourage Creative and Mindful Cooking: I hope to inspire creativity in the kitchen and promote mindful consumption with tools and methods for balanced serving sizes. I believe in offering a range of serving size suggestions to cater to different body types and needs.

7. Encourage a Responsive Eating Approach: Unlike other restrictive "diet" cookbooks, I recommend eating more if still hungry, focusing on vegetables and proteins, and introduce the “More? Sure!” Model for smart filling up.

As you can see, the goal of Love The Food That Loves You Back is to help you enjoy your favorite foods and flavors while improving your eating habits and mindset. It’s about learning to crave nutritious foods, not just tolerate them. I want to inspire you to get creative in the kitchen with recipes that taste like comfort food and make you feel amazing. Remember, this is not a weight loss book, but a journey to love the foods that genuinely love your body back.

3. These Meals Were the Cornerstone of My Weight Loss Journey

Ilana_Muhlstein1Ilana Muhlstein

I'm thrilled to share with you the very meals that have been a cornerstone of my weight loss journey. The cookbook kicks off with breakfast – it's not just the first meal of the day; it's a celebration of a fresh start. I've packed in recipes like Chocolate Cream Rolls, Protein Oats, and a game-changing Tempeh BLT. Or try Seasonal Breakfast Boats, featuring the exotic tastes of papaya and sweet potato. Make them a morning ritual that'll have you feeling full, reducing those 11 am cravings.

But wait, there's more! You'll discover a world where veggies become your new best friends. I'm talking about dishes like Thai Peanut Hearts of Palm Spaghetti and Eggplant Sesame Noodles – meals that'll make you rethink everything you thought you knew about plant-based eating. And for my fellow crunch enthusiasts, the Roasted Wonders section is a treasure trove. You’ll make Eggplant Parm Fries and Air Fried Mini Bell Peppers. This isn't just about eating well; it's about loving every bite along your journey to health and happiness.

Related: 14 Ways to Get Back in Shape

4. Here’s One of My Favorite Recipes From the Book

CHOCOLATE_CREAM_ROLLSCorinne Quesnel / Love The Food That Loves You Back

CHOCOLATE CREAM ROLLS

Who wouldn't want "cake" for breakfast???

Serves 2

Ingredients

2 bananas

4 eggs

1 tsp. vanilla extract

1½ cups plain Greek yogurt (nonfat or 2 percent) or dairy-free “Greek style” yogurt

1 tbsp. cocoa powder

Pinch of salt

1 tbsp. honey, maple syrup, or monk fruit (or use stevia drops to taste)

Directions

  1. Preheat oven to 350 F. Cover a rimmed baking sheet or rectangle cooking dish with parchment paper and spray with oil.
  2. Blend bananas, eggs, and vanilla extract in a blender. Pour batter on to the baking sheet and bake for 25 minutes.
  3. In the meantime, whip the yogurt with the cocoa powder, salt, and sweetener of choice in a bowl and set aside.
  4. Allow the sheet pan banana “cake” to cool. When cooled, spread the yogurt topping evenly over the sheet pan. Slice lengthwise down the center and roll. Serve along with berries and enjoy.

Note: Stores well covered in the refrigerator, so you can prep the recipe in advance and enjoy the second serving on the next day.

Love The Food That Loves You Backis available now on Amazon or wherever books are sold. Ilana Muhlstein, creator of the 2B Mindset and author of You Can Drop It!, holds a Bachelor of Science degree in Nutrition and Dietetics, a Registered Dietitian License, and a Master's degree in Nutrition and Dietetics. Her expertise lies in nutrition and weight management, particularly in pediatric obesity, metabolic syndrome, healthy eating, and lifestyle choices. She also specializes in nutrition education and counseling.

Nutrition & Diet

4 Easy Ways to Lose Weight, According to a Dietitian

Hailey_Gorski_thetipsykale_dietician3
thetipsykale_dietitian/Instagram
Leah Groth
By Leah GrothAug 15, 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.

Hailey Gorski (@thetipsykale_dietician) is an LA-based dietician and social media influencer whose goal is to help women take a “holistic” approach to diet and weight loss. In one of her many viral videos, she reveals a few easy ways to get back into shape for summer, using one of her client’s quick transformations as an example. According to Hailey, she made a “real change” to her lifestyle, “which is habits and a better relationship with food,” she said. “So here's how she really made this transformation in just one month.”

Try Lower Calorie Cocktails

@thetipsykale_dietitian

Holistic Girl Summer is the new Hot Girl Summer 😌💅🏻 #dietitian #weightloss #weightlosstips #nutritioncoach

According to Hailey, her client didn’t have to “cut out alcohol and miss out on her best friend's bachelor party.” Instead, “she enjoyed one to two finer cocktails and switched to a lower calorie, lower sugar option,” she said. While still tracking her nutrition progress, she felt confident. She didn't feel like she deprived herself, and she didn't feel guilty.”

Educate Yourself on Nutrition

Hailey_Gorski_thetipsykale_dietician2thetipsykale_dietitian/Instagram

“Did she obsessively track calories on MyFitnessPal? Nope. She tracked when she could so she could establish awareness around what she's eating to learn more about calorie density and different foods but also understand her snacking was intentional and unintentional,” Hailey continues.

Related: I Added These Simple Things to My Walking and Pilates Routine And Now I See a Difference

Take Progress Photos

Hailey_Gorski_thetipsykale_dietician1thetipsykale_dietitian/TikTok

You don’t need to weigh yourself daily. Instead of “using the number on the scale as her only metric of success,” Hailey’s client “also used progress photos,” she says.

Eat in a “Moderate Calorie Deficit”

Counting calories, different food with written quantity of calories, diet concept.Shutterstock

Finally, her clients didn’t starve themselves. “She focused on a moderate calorie deficit, not subtracting from her diet, but adding in foods like protein and high fiber, carbs and fruit,” she says.

Choose Weight Loss Programs “Tailored to You”

Hailey_Gorski_thetipsykale_dietician4thetipsykale_dietitian/Instagram

“The weight loss industry has created a stigma around weight loss,” Hailey concludes. “As a dietician, there is nothing wrong with wanting to lose weight, as long as you have a healthy intention, are seeking programs that are tailored to you, and that will improve your relationship with your food and your body.”

Related: #1 Hack to Make Maintaining Your Weight Loss Easy, According to Nutritionist

These Are “Sustainable Choices,” an Expert Agrees

tara_collingwooddietdivatara/Instagram

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, is totally on board with her suggestions. “These are all excellent changes and are all sustainable choices,” she tells Body Network. “It proves that you don’t need to do drastic diets or intense workouts to still make a difference and get results.”

💪🔥Body Booster: The most important thing to focus on when losing weight is staying in a caloric deficit. Use an online calculator to determine how much you can eat with your activity level and still lose weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I’m a Weight Loss Doctor and Here Are 4 Easy Things You Should Do to Lose Weight 

Brandon_Fadner_MD4
Copyright St. Luke's Health/YouTube
Leah Groth
By Leah GrothNov 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓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.

Are you trying to lose weight, but everything you read about weight loss just seems too complicated? According to one doctor, getting in shape and burning fat doesn’t have to be hard or involve taking any drastic measures, including going on crash diets or exercising until you drop. Brandon Fadner, MD, is a bariatric expert and gastric bypass surgeon from St. Luke’s Health in Texas. In a viral YouTube video, he breaks down weight loss into a few simple and easy tips.

These 4 Tips Will Help You Lose Weight the “Health” and “Sustainable” Way

Dr. Fadner explains that weight loss all comes down to a few “simple things that patients can do every day.” The following tips help “support healthy, sustainable weight loss,” he adds. “I tell all my patients this because I get this question a lot, whether it's a New Year's resolution or not. And that's start with these simple things.”

1. Stick to Minimally Processed Food

Woman choosing pomegranate among many others while having great food shopping at the local food market. Stock photo. High quality photoShutterstock

The first tip has to do with your diet. “Whatever you put in your body, make sure that it's as minimally as processed as possible,” he says. “A simple way to conceptualize this is to avoid the centers of grocery stores. That tends to be where the boxed-up processed products are that are going to last longer in a bag or a box.”

Shop the Outside Aisles at the Grocery Store

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An easy way to do this? “If you stick to the periphery of the grocery store, that's where you're going to find your fresh fruits and vegetables. That's where if you choose to eat meat, you're gonna find your fresh poultry. You're gonna find your fresh beef, your fresh fish, and things like that,” he says.

2. Don’t Drink Your Calories

,Woman,Drinking,Ice,Cola,In,The,Glass.food,And,Beverage,soft drink,coke,pepsiShutterstock

“The second thing I tell people, and this is easy to apply, is to not drink your calories. So what does that mean? Things like cokes, soft drinks, and a lot of even sports drinks are full of sugar that you, quite frankly, just don't need. And our pancreas doesn't really like it when we get calories in bulk liquid form,” he says.

Instead Drink Water, Unsweetened Ice Tea and Black Coffee

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“Ideally, what you drink every day is gonna be water, unsweetened iced tea, and black coffee. Of course, allowing for living a little bit here and there. It's simply saying that the majority of what I drink is gonna be not calorie-dense. It's gonna be water, black coffee, unsweetened iced tea.”

3. Balance Your Plate

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“Next thing I tell my patients to balance out their plate in the following way. The vast majority of what you put in your body should be plants and vegetables. If you want to eat meat, that is wonderful. There are ways to go about it,” he says.

Eat More Fruits and Veggies Than Meat

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

“For whatever reason, our typical American diet here, we've kind of got it flipped. We put our meat and our main course as the biggest portion on our plate when actually the healthiest thing, the best thing for us and a way to begin to lose weight and sustain that weight is to bulk up on fresh fiber and the fresh nutrients that come out of leafy greens and fruits as well.”

4. Devote 30 Minutes Per Day to Movement

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“Finally, find 30 minutes a day to be physically active. Turn it into a mental health exercise as well. It's your time for a time out from the stresses of your job, from the demands of family and other things that tend to pull us away from our self-care activities during our daily lives,” he recommends. “I think that most people when they really put themselves to this task, they can find that they've got 30 extra minutes to go just walk around the block. We're not talking about doing CrossFit, not yet, but get out there, walk around the block, take a time out for yourself, come back and you'd be surprised at how simply moving for 30 minutes a day is gonna begin to actually bury your results.”

And, “Kick It Up From There”

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“Of course, kick it up from there, right? That 30-minute activity may start with a walk around the block. Turn into a jog around the block that turns into you completing your first 5K. But take it in stride, take it in steps, and these are some of the really easy ways to start achieving some of your weight loss goals,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I’m a “Lazy Girl” and Here’s How I Lost 50 Pounds of Fat in 3 Months

Nicole_Collet_thecollets6
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Leah Groth
By Leah GrothJul 12, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

Do you want to lose 50 pounds in three months without having to spend hours at the gym? Nicole Collet is a social media influencer who lost a whopping 130 pounds — and 50 pounds in just three months. On her YouTube channel she shares “easy weight loss tips, small changes & quick, easy meals” that helped her “drop the guilt around food, enjoy the journey & lose the weight for good!” In one of them she reveals the three “Lazy Girl” steps that enabled her and her husband to slim down fast.

This Is Her “Lazy Girl’s Guide to Weight Loss”

“When I was 275 pounds, I wanted to lose weight, but I was really struggling. I didn't really have any self-discipline. I had a really hard time making and sticking to a plan and I knew I needed to find a way to get results without doing a lot of work to get them. So I wanna share my Lazy Girl's Guide to Weight Loss,” she says in the clip.

It Consists of “Three Easy Steps”

“It's three easy steps and it made sticking to what I was doing effortless so that I was able to lose 50 pounds of fat in three months,” she says. She explains that she and her husband, Kyle, lost the same amount of weight and have kept it off for over nine years, in an “efficient” manner. “We've learned you work smarter, not harder. Meaning we like to maximize the results and minimize the amount of effort that you have to put in to get the results.”

1. Focus on Diet — Not Exercise

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

“Number one, don't waste too much time on exercise. Diet is the key. I can't tell you how many years and how much time I wasted on thinking that exercise was gonna help me lose weight. The thing is you can out-train a bad diet,” Nicole says.

Make Sure You Are in a Caloric Deficit

Smart eating and diet planning concept. Man eating vegetable salad and counting calories on mobile application, top viewShutterstock

“Getting your diet in check is like 95% of what's gonna get you the weight loss results. You have to be in a calorie deficit to lose weight. That's the only rule, meaning you need to consume less calories than you burn. You have to get your diet in check first and then the exercise becomes the cherry on the cake,” she says.

Focus on Portion Size

She explains that she and her husband “didn't change anything that we were eating. Instead we started portioning it out. So for example, we were eating a bag of chips, a family-sized bag of chips every single night for a snack each. Instead of giving up the chips or like changing, we just shared the bag and split it into a bowl,” she says. “So we were automatically eating less calories. We were going in a calorie deficit without changing what we were eating, just eating a bit less. And this is obviously a decent sized portion. So that really helped.”

Read the Label and Use the Suggested Serving Size

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“We both had emotional eating, really bad. Any sort of number counting, number tracking, calorie counting. We couldn't do it. It triggered our emotional eating. So the easiest way to start portioning food was literally on the backs of packages. There's a serving size,” she says. “So we literally started using the backs of packages.

If You Aren’t Losing Weight at the End of the Week, Adjust the Serving Size

Contrasting large and tiny food portions of SpaghettiShutterstock

Then they would weigh themselves at the end of the week. “If we lost weight, we knew those serving sizes were good. If we didn't lose weight or we gained weight, we knew to pull back just a little bit because we didn't wanna take away too much because that just caused us to fail in the past.”

Also, Switch From Regular Versions to the Low Cal Alternative

“The other thing that's like a super lazy way to do something, to get in a calorie deficit without even thinking, we literally just switched from what we were eating the regular version to the low cal version. So for example, like I tell the story all the time, I was drinking seven regular cans of Dr. Pepper every single day. That's almost a thousand calories in liquid. But I wasn't ready to give it up and I wasn't ready to eliminate some of the cans. So I literally just switched from regular pop to diet pop. I saved myself almost a thousand calories a day. I still was drinking seven cans of pop but it was diet. So I still got the pop, but I was in a calorie deficit because I was consuming less calories without feeling like I was giving anything up.”

2. Stock Up on No-Cook Food Options

Women housewife with cart shopping in supermarketShutterstock

“Number two, the second step is to always have no-cook food options on hand, like at all times,” she continues. “Always have things in the house that require no cooking at all. Maybe a microwave, but that's it because you're gonna have days where you don't wanna do the meal prep, you don't have time, you are really hungry and you forgot to prep your meal and you need food now or you're gonna go off track. So it's really important to have those things.”

Don’t Waste Time Meal Prepping

Young woman near open refrigerator in kitchen, back viewShutterstock

“Kyle and I tried the hours of complicated long meal preps and it really by, you know, after a few months of doing it we were like this is not sustainable. We won't, we don't wanna do this for the rest of our lives,” Nicole continues. “You kind of wanna remove all the excuses that yes you're gonna have to stop your weight loss journey.”

Here Are Some No-Cook Options she Likes

Natural cottage cheese. Natural dairy products.Shutterstock

One no cook option she likes is lean turkey pepperonis from Costco. “They don't taste like turkey at all. She also likes ham slices, cottage cheese, plain Greek yogurt, egg whites, high protein oatmeal, protein ice cream, rotisserie chicken from Costco, Uncle Ben's Bistro Express rice, and low calorie soup.

3. Prioritize Low Calorie, Protein, and Fiber

High Fiber Foods. Healthy balanced dieting concept. Top viewShutterstock

“Number three, the third easy step is to prioritize low calorie, protein, and fiber,” she says. “Just by adding protein and fiber into every single meal, they both help you feel fuller, longer. Fiber is slow digesting so it helps you feel fuller, longer. Protein lowers your hunger hormone ghrelin and again helps you feel fuller longer. So by putting that at every meal, you're automatically gonna get fuller, quicker and for longer.”

Make Protein the Base of Your Meal

Animal protein sources- meat, fish, cheese and milk.Shutterstock

“You're gonna be less likely to overeat by making your base some sort of protein. Also, you don't have to put a lot of effort because if you automatically make a meal plan, you put protein in fiber at every meal and you make those your bases like lean protein, rotisserie chicken,” she says.

Drink Protein Milk

Attractive Asian woman drinking milk and smiling at home close up face.healthy life style outdoor city roof top.Shutterstock

Another easy way to get protein is via protein milk, like Fair Life, “which is 80 calories a cup,” she says. It also has 14 grams of protein “and I believe regular milk if you do like the 2%, it's 130 calories a cup and only like nine grams of protein.”

Add It to Your Cereal

Whole grain cereal in a bow on a blue backgroundShutterstock

If you are a cereal eater, “just have a smaller bowl and you don't change the amount of milk, just change the kind, add the protein and the lower calorie milk,” she suggests. “You're gonna feel fuller eating your cereal. You're also gonna be eating less calories because it's a bit of a smaller bowl, a lower calorie milk. You'll be in a calorie deficit eating what you like, not doing any work. You're still eating cereal and milk just a little bit less and a little lower calorie.”

You Can Still Eat Carbs

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

She also maintains that you can eat carbs and lose weight if you stay in a deficit. “You can eat anything you want: cereal, pizza, we ate all of that the whole time we were losing weight. It's about how much, not what kind of food you're eating.”

Eat More Fiber to Feel Full

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

As for fiber she recommends whole grain toast. “Two slices is 170 calories and six grams of protein. So if you choose the whole grain carbs, you get protein in that too,” she says. “And the fiber in it also helps you feel full.”

Bottom Line: Get Rid of Excuses

The bottom line? “We're trying to get rid of excuses because when you try to change, your brain is gonna give you every excuse in the book to not change and not get the results. But by doing this Lazy Girl's Guide to Weight Loss doing these three easy steps, it's gonna feel effortless,” says Nicole.

This Works Better Than “Taking Food Groups Away,” She Says

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“You're gonna be questioning, am I actually dieting? Like I get to eat what I like. I'm just eating a lower calorie version and I'm losing weight. Like I'm not giving anything up. I'm not feeling deprived. And eating all food groups,” she continues. “We were shocked. We ate a portion of low calorie ice cream and two low cal cookies pretty much every night when we were losing weight in the beginning and we couldn't believe we were getting results eating all the food groups because we'd spent years taking food groups away.”

You Can “Eat What You Like”

“You can eat regular food, you can eat what you like, you don't have to take anything away. You don't have to spend thousands of dollars to lose weight and you don't have to spend hours and hours of your time to lose the weight. Make it simple. Follow these three steps. Choose food that you love. Choose food in your budget.”

Fitness & Workouts

49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓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.

The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

The 20-Second Workout That Changed Everything

Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.

"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Focus on Strength

Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

Why Her Old Workouts Weren't Working

"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."

Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

Chill Out To Slim Down

Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.

The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

Eat This, Not That

Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.

For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.

Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Dress Smart, Look Slimmer

How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.

On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

You're Not Invisible After 40

Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."

She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

My Ballet Trick That Works Every Time

Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.

"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Start Today, See Results Tomorrow

Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.

By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.

Nutrition & Diet

7 Habits to Make You “Unrecognizable” in Just 4 Months

Amulya M precious_soul14
Copyright precious_soul14/Instagram
Leah Groth
By Leah GrothMar 25, 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.

Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes.

Wake Up Early

Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Write Down Your Thoughts Before Bed

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Next, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

Learn an Online Skill

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Her third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Exercise Four Times a Week

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She also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes.

Sit in Silence

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“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Sleep

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Make sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

Repeat

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Her last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Best Foods for Melting Fat Over 40

Tara Gidus Collingwood dietdivatara
I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
Copyright dietdivatara/Instagram
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
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✓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.

Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40.

Lean Protein

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

My first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.

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

Leafy Greens

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

Another one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

Berries

Girl,Holding,Up,A,Glass,Bowl,Of,Blackberries.,Blackberries,In43. Blackberries: 43 caloriesShutterstock

Another great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

Healthy Fats

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Healthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Probiotic-Rich Foods

Korean,Traditional,Kimchi,On,A,Dark,Background.6. Kimchi: 15 caloriesShutterstock

Don’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

Whole Grains

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Lastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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