Nutritionist Reveals: One Habit to Transform Your Body Fast

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        I'm a Nutritionist and This Is the One Habit Worth Adopting to Transform Your Body
    It's a major game-changer.
By Yaa Boakye, rdn, ldn, cptSep 15, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
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   FACT CHECKED BY
   Christopher Roback

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By Yaa Boakye, rdn, ldn, cptSep 15, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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As a personal trainer with over ten years of experience and a registered dietitian nutritionist for nearly two, I’ve had thousands of weight loss conversations, and one undeniable truth has emerged: there’s no universal diet or workout plan that guarantees success. However, one habit consistently drives long-term results—tracking your progress. Whether it’s through food journaling, logging workouts, or taking progress photos, documenting your journey provides invaluable clarity and accountability, making all the difference in achieving lasting success.
There Are 5 Fundamental Pillars of Weight Loss Success
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In my experience, weight loss conversations always come back to five fundamental pillars: awareness, accountability, pattern recognition, celebrating wins, and consistency. Tracking brings all these elements together, creating a powerful synergy between diet, exercise, sleep, and stress management. While many clients are initially resistant to the idea of journaling or logging their habits, those who stick with it often realize how transformative it can be. They begin to see how small choices add up to meaningful change and understand that progress isn’t always linear—but it’s always happening. It’s about having a full picture and trusting that every effort, no matter how small, counts.
Increases Awareness
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Many people underestimate how much they eat or overestimate their physical activity. Tracking provides a clear, unbiased picture of your habits and highlights areas for improvement, helping you stay on top of your goals.
Builds Accountability
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Whether you’re logging calories, workouts, or journaling daily activities, writing things down forces accountability. A 2019 study published in Obesity showed that participants who tracked their progress—even through simple smartphone apps—had higher adherence to their weight loss plans.
Identifies Patterns
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Tracking helps you recognize patterns in eating, exercise, and emotional states. You may find that certain foods make you sluggish or that poor sleep affects your workout consistency. This insight allows you to make smarter adjustments to your routine.
Celebrates Wins
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It’s easy to overlook small victories in a weight loss journey. Tracking helps you acknowledge every step forward—whether it’s losing half a pound or hitting a fitness milestone. These small celebrations fuel your motivation and keep you engaged.
Consistency
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The secret to any successful weight loss journey is consistency. It’s not about perfection but about showing up regularly—even when progress feels slow. By tracking your meals, workouts, or sleep habits, you build momentum over time. Small, consistent actions compound into lasting results.
They Will Help You Stay on Course
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By focusing on these five pillars (which can be done by tracking—the simplest a habit tracker), tracking becomes not just a tool but a guiding force in your weight loss journey, helping you stay the course and reach your long-term goals.
Why This Really Matters?
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If you are still not convinced, here's how the little things you overlook can sabotage your weight loss goals. Even seemingly insignificant choices, when left untracked, can accumulate and make a major difference in your progress.
1. Food Intake
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If You Don’t Track It: You may not realize that an extra handful of nuts, a few bites of your kids' leftovers, or an extra tablespoon of salad dressing can add up to hundreds of unaccounted-for calories. These small additions can push you over your calorie limit without you noticing, slowing down your weight loss.
Why It Matters: Tracking what you eat brings awareness to your calorie consumption and helps ensure you’re staying within your deficit goals. Most people underestimate how much they eat, leading to overeating.
How to Start: Use a food diary app (e.g., MyFitnessPal) or a notebook to log everything you eat, including snacks and drinks.
Measure portion sizes using cups, spoons, or a food scale for accuracy.
Pro Tip: Don’t skip logging indulgent meals; the goal is awareness, not perfection. Add a section for emotions or stress that might accompany certain food choices.
Common Issue/Complaint: "I don’t have time to log everything."
How to Overcome: Pre-plan meals or use shortcuts like scanning barcodes in apps. Track once a day rather than after every meal.
2. Water Intake
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If You Don’t Track It: Many people confuse thirst with hunger, leading to unnecessary snacking. Not drinking enough water can also affect your metabolism, digestion, and energy levels, making it harder to stay on track with your weight loss.
Why It Matters: Hydration supports digestion, reduces cravings, and promotes a sense of fullness, preventing overeating. Proper water intake is crucial for your overall health and weight loss success.
How to Start: Track daily water intake and aim for at least 8 cups (64 oz), adjusting based on activity levels.
Pro Tip: Carry a refillable water bottle to make it easy to drink throughout the day.
Common Issue/Complaint: "I forget to drink enough water."
How to Overcome: Set reminders on your phone or use apps that prompt you to drink water at regular intervals.
3. Hunger and Fullness Cues
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If You Don’t Track It: You might find yourself eating out of boredom, stress, or habit rather than actual hunger. Over time, this can result in consuming far more calories than you need.
Why It Matters: Learning to recognize hunger and fullness cues helps prevent overeating and promotes mindful eating. Understanding when you're truly hungry versus eating out of boredom or stress can make a significant difference in your progress.
How to Start: Before and after each meal, rate your hunger and fullness on a scale of 1-10.
Reflect on why you’re eating—are you truly hungry, or is it driven by emotion or habit?
Pro Tip: Eat slowly and without distractions to help you tune into your body’s hunger signals.
Common Issue/Complaint: "I don’t know when I’m full."
How to Overcome: Practice portion control by starting with smaller servings and reassessing your fullness halfway through the meal.
4. Exercise and Activity Levels
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If You Don’t Track It: You might overestimate how much you're exercising, leading to a false sense of accomplishment. This could mean you’re not burning as many calories as you think, and weight loss may stall.
Why It Matters: Tracking workouts helps you balance diet with physical activity. It also allows you to monitor improvements and avoid plateaus. Logging the type, duration, and intensity of exercise provides a complete picture of your efforts.
How to Start: Use a fitness app or a journal to log each workout: duration, type (cardio, strength), intensity (moderate, high), and how you felt during/after.
Track daily steps with a pedometer or smartphone—aim for at least 7,500 to 10,000 steps per day.
Pro Tip: Include rest and recovery days in your log to ensure you’re not overworking your body, which can slow progress.
Common Issue/Complaint: "I only have time for cardio."
How to Overcome: Even quick strength training circuits (e.g., 15-20 minutes) can make a big difference. Incorporate bodyweight exercises at home.
5. Steps
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If You Don’t Track It: It’s easy to think you’re moving enough throughout the day, but sitting for long periods can slow your metabolism and reduce calorie burn. Without tracking, you may not notice how sedentary your days actually are.
Why It Matters: Tracking daily steps helps ensure you're moving enough throughout the day. Regular movement supports your metabolism and overall caloric burn.
How to Start: Use a pedometer, fitness tracker, or smartphone app to track daily steps—aim for 7,500 to 10,000 steps per day.
Pro Tip: Incorporate more steps by taking the stairs, parking farther away, or going for short walks during breaks.
Common Issue/Complaint: "I sit all day and can’t hit my step goal."
How to Overcome: Break up long periods of sitting by setting hourly reminders to get up and walk around for a few minutes.
RELATED:3 Reasons Why You Should Eat Bananas Every Day to Burn Fat
6. Sleep Quality and Duration
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If You Don’t Track It: Lack of sleep increases hunger hormones, which can lead to overeating, cravings for unhealthy foods, and lower energy levels for exercise. If you're not tracking your sleep, you may not connect poor sleep to weight gain.
Why It Matters: Sleep directly affects hunger hormones, making it harder to control cravings when you’re sleep-deprived. Tracking sleep helps you identify patterns that might interfere with your progress, such as late-night snacking or lack of energy for workouts.
How to Start:
Use a sleep tracker (e.g., Fitbit or a sleep app) to log total hours of sleep and interruptions.
Aim for 7-9 hours of quality sleep each night.
Note how your energy levels or hunger vary based on sleep.
Pro Tip: Establish a consistent sleep routine—go to bed and wake up at the same time every day, even on weekends, to improve sleep quality.
Common Issue/Complaint: "I can’t fall asleep early enough."
How to Overcome: Create a wind-down routine that includes turning off electronics 30 minutes before bed and avoiding caffeine in the late afternoon.
7. Stress/Mood Journal
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If You Don’t Track It: Unmanaged stress can lead to emotional eating, skipped workouts, or disrupted sleep, all of which negatively impact weight loss. Without tracking your stress and emotions, you may not see the connection between stress and poor choices.
Why It Matters: Stress can trigger emotional eating, disrupt sleep, and sap motivation to exercise. Tracking your stress levels throughout the day helps you understand how stress affects your eating habits and exercise performance, allowing you to manage it better.
How to Start: Track stress levels (1-10 scale) throughout the day and note any emotional triggers (e.g., stress eating, cravings).
Reflect on how stress affects your motivation for exercise or food choices.
Pro Tip: Pair your mood tracker with mindfulness techniques like deep breathing or meditation for stress management.
Common Issue/Complaint: "I don’t have time to manage stress."
How to Overcome: Start with 5-minute breathing exercises or short mindfulness sessions. Build in stress relief like walking or stretching into your routine.
RELATED:I Lost 20 Pounds in 4 Months And Here’s What I Eat in a Day
8. Progress Photos
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If You Don’t Track It: The scale might not move for weeks, which can be discouraging. Without photos, you miss the physical changes—like muscle gain or fat loss—that don’t show up on the scale.
Why It Matters: The scale doesn’t always tell the full story of your weight loss journey. Progress photos provide a visual way to see changes in your body composition, including muscle gain and fat loss, even when the number on the scale stays the same.
How to Start: Take photos every 2-4 weeks in the same outfit, same location, and at the same time of day for consistency.
Capture front, side, and back views to fully track your progress.
Pro Tips: Take front, back, and side photos every week, at the same time of day and in the same outfit. Use good lighting and consistent backgrounds to ensure accurate comparisons.
Common Issue/Complaint: "I don’t like taking photos of myself."
How to Overcome: Focus on the long-term transformation. Seeing even small visual changes can boost your motivation and keep you consistent.
Solution: Habit Tracker
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Solution: Habit Tracker
Consistency is key in any weight loss journey. Using a habit tracker combines all of the above aspects into one simple tool, helping you stay on top of your daily actions. It allows you to easily monitor habits like drinking water, walking, eating meals, or even managing stress.
How to Start: Choose 3-5 daily habits to track (e.g., drink 8 cups of water, walk 30 minutes, log food intake).
Use a simple bullet journal, app, or printable chart to check off your habits each day.
Pro Tip: Keep it simple—don’t aim for perfection. Missing a day or two won’t derail your progress as long as you get back on track.
Common Issue/Complaint: "I can’t remember to track everything."
How to Overcome: Set daily reminders on your phone or create visual cues (e.g., sticky notes) around your house to prompt habit tracking.
Should You Track Weight and Measurements?
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Tracking weight and measurements can be both helpful and discouraging, depending on how it's approached. While body fat tests like DEXA scans are the most accurate, they’re not always accessible. Self-measurements can be tricky too—especially when trying to measure consistently on your own. If you're tracking any measurements, focus on waist circumference using your belly button as a center point.
Why Track Weight?
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Research shows that regular weight tracking can help with weight loss by keeping you aware of trends over time. However, it’s important not to fixate on daily fluctuations, which can lead to frustration. If you feel comfortable with it, tracking weight along with progress photos can be a powerful combination.
If You’re Going to Track Weight, Keep These Tips in Mind
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Weigh yourself at the same time of day for consistency.
Avoid getting discouraged by small fluctuations; focus on the long-term trends.
Pair weight tracking with progress photos (taken weekly) to better see how your body is transforming.
By focusing on some or all of these essential tracking areas, you’ll build a foundation for consistent progress and long-term transformation. Lastly, please consult with your doctor or a dietitian before making any significant changes to your diet or fitness plan.
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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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you struggling to lose weight? Hannah Adkins is a social media influencer who lost 15 pounds and became the healthiest and happiest version of herself. She starts by sharing a before-and-after transformation photo. “I guess you're probably thinking, okay, cool, you've lost a little weight, and you've gained some muscle definition, which is true. But let me tell you, my mindset changed, and so did my energy levels, clear skin, and happiness. That's the real glow-up. It's so good. So what changed? Well, the truth is lots,” she said, going on to explain in detail “what changed, why it changed, and how it can help you too.”
There Is More to Diet Than Just Counting Macros“Number one, there is more in your food than carbs, fat, and protein, aka, your macros, such a buzzword when it comes to talking about the gym, diet, exercise, weight loss, and muscle gain. All anybody seems to talk about is your macros,” she claims in the video. She explains that in the past, she followed the “if it fits your macros” type of approach to diet. “I can't tell you how simplistic and problematic that approach is in my opinion.”
You Need to Educate Yourself About Nutrition
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The problem is  “you could eat a diet of almost entirely processed foods and still fulfill your macronutrient goals,” she says, noting that it is “so far from a healthy, holistic, balanced approach. I think a lot of people, including me, used to think I was having a balanced diet because I got a good split of carbs, protein, and fats. There was just so much more to it than that. So honestly, my first and biggest piece of advice is, please educate yourself on the topic of nutrition,” she says. “Read books by experts, listen to podcasts, watch Ted Talks. There are so many ways. Watch YouTube videos by these experts.”
She Recommends These Books
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One of her favorites is How Not to Diet. “Basically, it is a book all about nutrition and explaining why following a more heavily plant-based diet is kind of the way forward and all of the reasons for that.” She also recommends a book called Gut, “which is all about your gut health and how important that is and how much that affects so many areas of your life. Not just how you look and how you feel, but also mentally, it can affect you in so many ways.”
Next, There Isn’t a “One Size Fits All” Approach to Exercise
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“My second point is about moving your body. So exercise, I know I'm not the first person to say this, but I cannot stress enough how much there is not a one-size-fits-all all approach to exercise,” she says. “You don't need to be doing HIIT five times a week. You don't need a heavy-weight training split six days a week. You don't need to do hot yoga or running, or there's no prescribed way of doing exercise that is more effective or better than another. You need to find the type of exercise that A: you enjoy and B: is sustainable for you.”
She Used to Wear Herself Out Weight Training
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She explains that she had done heavy weight training at the gym for years but “literally just burnt out, and I got to the point where I resented the gym. I hated going. I had massive guilt if I wasn't going.”  She admits it was a “toxic way” of approaching exercise. She then started “experimenting with home workouts,” going on long walks and runs. “I slowly but surely realized that my body really wasn't changing that much. Actually, I now look forward to working out. It's something that I don't dread. It is something that I see as showing gratitude to my body. She feels better when she is doing “multiple different types of exercise in a week.”
Now She Mixes Up Her Workouts
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“At the moment, my two preferred types of exercise are going for really long walks and doing kind of slow, gentle Pilates-type movement. But basically, you do not need to do the same thing week in or week out to see results. You can wake up in the morning and think about what I felt like today. Some days that might be a walk. Some days that might be super high-intensity training. Some days, it might be gentle yoga. Some days, it might be nothing at all. And honestly, as long as you are keeping your body moving most days of the week, you're not gonna, you're not gonna go wrong.”
Avoid “Diet” Foods
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“My next point, I want to talk about substitutes,” she says. “I personally don't buy anything that's labeled low fat, light, diet. The reason is because nine times out of 10, the chemicals that they have added into that food so that it still tastes good without the sugar or without the fat are doing you so much more harm than the sugar or the fat.”
Instead, Substitute with Healthier, Nutritious Options
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Her “kind of substitutes” are lentil pasta, pea pasta, chickpea pasta instead of white pasta, rye bread instead of white bread, and dark chocolate in replacement of dairy milk. They're my kind of substitutes, and they're the kind of substitutes that I would recommend.” She tries to make healthier choices 80 percent of the time. “The reason for that being is purely and simply because the nutritional value and the micronutrients in those substitutes are far better than in the kind of more processed alternatives. So, when it comes to substitutes, do I believe in them? Yes. Do I believe in diet things, light things, or half-fat things? Nine times out of 10, they're probably doing you more harm than good, in my opinion.”
Learn How to Cook
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“Let's talk about homecooked meals,” she says about her next point, admitting she is “not the best or the most enthusiastic cook” because of the effort and feeling like she isn’t very good at it. “One of the best, best, best things that I've done is take more time to try and learn new recipes and basically just teach myself to cook, and I've literally just done this through buying recipe books.”
That Way, You Will Know What Is in Your Food
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“The reason why learning to cook is so, so key is because eating home home-cooked food is always gonna be the best option if you are looking to manage your weight in some way or achieve some kind of goal. The reason for that being is that you actually know what is in your food,” she says. “When you eat out, you have no idea what they've added to that food to try and boost the flavor.”
Shift Your Mindset
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“What we put into our bodies and how we choose to move or not move our bodies on a daily basis has such an enormous, enormous impact on that, in line with this, one thing that I really, really want to impress upon you is please listen to your body. Our bodies are so complex and so amazing, and they have evolved over thousands and thousands and probably millions,” she says. “If you're hungry, please eat that. Is your body telling you that you need fuel to be able to go about your day and carry on and live a healthy, full life? If every single time you eat a meal, you are getting like really painful, big kind of bloating, please, rather than punishing yourself and thinking that you've just eaten too much or that you shouldn't eat certain types of food or whatever it might be, please see an expert and get their opinion because the chances are you might possibly have an intolerance or an allergy or some reason why your body is reacting in that way.”
Love Yourself
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
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Focus on Volume Eating
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Have Healthy Snacks on Hand
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Enjoy the Process
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She also recommends looking at your diet as nourishment. “I would focus on learning what food brings to my body, eating macro balanced,” she says. “Look at your meal. What protein am I eating? What veggies, starch, and fat?”
6. Stop Drinking Your Calories
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And, Track Macros
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Eat more protein, she continues. “If you want to lose weight, feel full, and change how your body looks, aim to eat 25g-30g of protein per meal and at least 100g per day.” As for fiber, it “is your secret to helping reverse insulin resistance, keep you full, anti-aging, heal your gut,” she says.
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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✓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.
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Reduce Refined Sugar
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“One habit that you have to adopt is reducing refined sugar,” she says. “You should never have to cut this completely, but excess refined sugar can increase insulin levels, which encourages our bodies to store fat, especially around our belly. The other thing that is so sneaky about refined sugar is the amount of calories. Often, foods high in refined sugar or made up of these sugars almost entirely are very small by volume, but they pack a lot of calories. This is where it's very easy to consume more calories than your body needs on a daily basis, and those extra calories will be stored as fat. Do this every day, and you can see how quickly fat will accumulate. The longer this is ignored, the longer it's going to take to reverse and the harder it's going to be for you to do that,” she continues. She suggests that when you have sugar cravings, to opt for something “more natural, healthier” like berries or a piece of fruit. “It's a very simple switch. Yes, it's not as attractive or appealing, but it will satisfy that sweet tooth most times.” However, you don’t need to cut out sugar completely. “Definitely allow yourself the sweet things that you'll enjoy. However, keep it minimal, especially if you're on a fat loss journey. Once you've lost the fat and changed your body composition, you can afford to be a little more flexible.”
Prioritize Protein
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“Another simple and necessary diet change is to prioritize protein in every meal,” she says. “Protein plays a huge role in keeping you full and satisfied, which means you're less likely to snack and overeat. Protein also helps to build, maintain, and repair muscle cells at each meal. Aim for one palm size portion of protein, things like chicken, fish, eggs, or plant-based options like tofu, beans, and lentils,” she says.
Consume More Whole Foods
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The final nutrition recommendation she makes is “simply consume more whole foods on a regular basis and watch your portion size,” she says, recommending one palm serving of protein each meal, one thumb-size serving of fat, two cupped hands together of fibrous fruits and vegetables, and one palm serving of complex carbohydrates. “When you start to go above and beyond this, and it happens very easily, this is when you start to exceed your daily calories for maintenance. People really struggle with meals because we overcomplicate it for ourselves. There's no need to spend hours in the kitchen each day preparing aesthetic-looking meals. I can guarantee that fit, healthy people who eat well consistently aren't bothered about what their food looks like. They're focused on getting food as fuel to build and maintain a healthy body.”
Nutrition Should Be a Lifestyle, Not a Diet
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“Nutrition is huge when it comes to losing belly fat, and the only way to do this successfully is to be consistent. You can't do it for a few weeks and revert back to old habits and complain that it doesn't work or assume that you have a hormone imbalance. It's highly likely that you are simply too impatient, and if you're honest with yourself, you're just not remaining consistent. This is a lifestyle, and it's not always easy. No one said it was, and it's not something you have to do either. You have to want to do it and be prepared to make the sacrifices and adjustments to get there. Most people are too addicted to their old habits to make an impactful change. However, I believe in you, and I know you can do this,” she says.
Understand You Can’t Spot Treat Fat
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She then moves on to exercise. “First of all, you can't spot target fat loss with any particular exercise, so let's just forget about that right now. Please stop searching for belly fat-burning exercises because they don't exist,” she says. “Exercise burns calories and those calories can't be targeted from a specific area of your body. You can't do an ab workout and select calories from your belly only to burn. That's not how it works. We can target specific muscle groups with certain exercises to help tone your muscles, but if you're not burning the fat covering them, those toned muscles won't ever be revealed.”
Be Consistent With Exercise
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“While exercise is important, it doesn't always have to be intense. What matters most is consistency. Back to what I mentioned earlier, you can change your body composition through exercise by building more muscle and slowly reducing body fat at the same time. You'll increase your body's ability to burn extra calories while resting, which increases your metabolism. What's great about this is it will eventually allow you to be more lenient with your diet. You often see fit, healthy people being able to consume higher-calorie foods. Well, these people have a higher resting metabolic rate than someone who lacks muscle tone and has a higher body fat percentage. They burn calories faster, therefore, they're able to consume more calories on a daily basis, and it won't affect them negatively,” she says.
RELATED:She Dropped 17 Pounds After Changing Her Morning Coffee Recipe
Strength Training Is the Best Workout
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She maintains that strength training should be your main workout. “Prioritize weekly training. Figure out how many days per week you can work out, and in those days, I highly recommend including two to three resistance training and strength workouts. This doesn't need to be in a gym. It can be done at home with or without dumbbells. This is what I personally do.”
Sprinkle in Pilates and Cardio
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“In addition to this training, it's also good to include some Pilates as well as one or two cardio focus sessions per week,” she says. “Please do not make cardio your sole focus. I know you think that it helps you burn more fat and you'll reduce your belly fat faster, but this is not the best approach. Regular resistance training will do far more for you when it comes to building lean muscle and reducing body fat over time. Our bodies benefit so much from regular physical activity, so make sure you set aside time each week and remain consistent with these short 15 to 30-minute workouts with a focus on high-intensity core strength. Overall body strength and endurance are what you want to focus on.”
Hydrate
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Next, she moves on to lifestyle habits. “These may seem simple, but they have a huge impact,” she says. “ First, hydration, drink water, first thing every single morning. You need to rehydrate. Staying hydrated helps with everything from improved focus, energy levels, digestion, and even reduced bloating. I'm not going to tell you how much water you have to drink each day, but make a habit of having a water bottle with you wherever you go, and try to get at least a couple liters of water every day.”
RELATED:She Lost 60 Pounds After Finding These 3 Plant-Based Foods She Eats Every Day
Get Sleep
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Another important habit is getting enough sleep. “I know this is easier said than done,” she admits. However, she points out that sleep increases cortisol, “which is a stress hormone that encourages our body to hold on to fat, especially in our belly area. If you can ideally aim for seven to eight hours of quality sleep per night.” Ways to get better sleep?  “Instead of being in bed and being on your phone for longer than you realized, try and read for 30 minutes. This really helps to unwind and relax your mind. This definitely helps me fall asleep much easier. Also, if you don't need to be up watching TV and doing nothing, go to bed earlier.”
Find Ways to Destress
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Lastly, she tackles stress. “We all know that stress can affect our bodies, and belly fat is no exception. When we are stressed, our bodies release cortisol, which can cause us to store fat, especially in our belly area. Managing stress doesn't need to be complicated, and I strongly believe that often, we bring unnecessary stress into our lives. We can minimize this by simply living in the moment. We worry about what's ahead, what's happening the next day, what's happening the next week, and this is just no way to live. There's no point in worrying too much about what's ahead because that actually doesn't exist yet. Even if you can just manage five minutes per day, take this time just for you. We can all manage this. No matter how busy your schedule is, whether you take this time for deep breathing, journaling, or just sitting in silence with no sound, you're going to really benefit from taking this time. Over time, these little habits add up and make a huge difference.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        I Tried Everything, Then These 5 Habits Helped Me Lose 170 Pounds
    
Copyright Half Size Me/YouTube
By Leah GrothOct 11, 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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Heather Robertson is a weight loss warrior and the YouTube creator behind Half Size Me, who lost a whopping 170 pounds the “sustainable, maintainable” way. In a new video, she reveals a few key habits that helped her conquer her life-long addiction to food. She starts off the video with a quote: “People do not decide their future, they decide their habits, and their habits decide their future,” noting that it is “a hundred percent true. “I instilled five big habits into my eating, behaviors, and health behaviors that caused me to lose 170 pounds and keep it off.”
Habit 1: Meal PlanningThe first habit that helped her lose weight was meal planning. “Here's the interesting thing. I meal plan every week of the year. Vacation, not vacation, holidays, not holidays. Does the meal planning look wildly different based on the fact I might be on vacation or celebrating a holiday? Sure, but do I maintain the habit of meal planning 52 weeks out of the year,” she says in the post.
“Every week, I plan my meals. Even if it says vacation, eating out, eating out, eating out. It doesn't matter because of what it is. It's the habit of meal planning.”
RELATED:14 Walking Mistakes Sabotaging Your Weight Loss That Experts Urge You to Stop
There Is Science Behind ItShutterstock
There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.
Habit 2: Daily ExerciseShutterstock
“My second big habit that I focus on is exercise daily,” she reveals. “It doesn't matter if the exercise is walking, yoga, strength training, some kind of cardio; it's about honoring the habit of doing exercise daily,” she says. “ I do the activity anyway, even if it's a 20-minute power walk. A great exercise is done to check.”
RELATED: Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 Pounds
Here Is What You Should Aim ForShutterstock
The current Physical Activity Guidelines for Americans maintain that, at a minimum, adults need 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity per day. However, most experts recommend moving your body daily, whether that is something as small as a short walk or a brief strength training session.
Habit 3: Food JournalingShutterstock
“The third thing that I do is I journal my food every day,” Heather says. She points out that you can do this by taking photos, tracking calories, tracking macros, or tracking points. “It's really just being aware of what you're eating. And here's the thing: the method you use is not important. What is important is the personal self-awareness that it draws to your eating behaviors,” she points out.
This Way, If Your Weight Goes Up, You Can See Why and Make ChangesShutterstock
“If you're somebody who's using a photo journaling app or paper pencil, if all of a sudden you were to go back two weeks ago and you notice you were eating 50% of your plate and vegetables, you were skipping snacks, now all of a sudden you're not eating any vegetables and you're eating grazing on snacks all day long, regardless of calories, regardless of points you can see your behaviors have changed,” she explains.
"So when your scale weight starts to creep up, you know why you can fix it. You know what's broken. You know what kind of got disrupted, right? But when we have no clue, when we have no idea what we're doing, whether it's with our money, with our food, of course, you're going to struggle because you can't fix what you don't know is broken. So the awareness that comes from journaling is hugely helpful.”
RELATED:7 Surprising Truths About Male Baldness I Discovered After Shaving My Head
Habit 4: Weigh Yourself ConsistentlyShutterstock
“The next one, number four, I weigh in consistently, whether it was a weekly weigh-in when I was going to Weight Watchers, whether it's a daily weigh-in,” she says. “I don't allow how I feel about my weight or, or what I ate the night before, to decide whether or not I step on the scale. I step on it anyway,” she says.
Don’t Allow Your “Sensitivity” to Break the HabitShutterstock
She explains that the number may fluctuate due to a variety of factors, but it’s not the number that matters. “Some days it goes up, some days it comes down. That's part of it. But, if I am allowing my sensitivity toward the scale to decide when or if I will use that habit, it's not a habit.”
Habit 5: Find SupportShutterstock
“My last one, support,” she says. “I had come to the realization after gaining back all the weight I had lost when I was in high school, having tried to do this on my own a myriad of times, that that doesn't work for me, and it doesn't work for the majority of people,” she says. As with other substances, “alcohol, food, this will be kind of a lifelong struggle, and you're going to need to lean in,” she says.
RELATED:10 Walking Mistakes That Kept Me Fat I Vowed Never to Repeat After Losing 140 Pounds
It Was a Pivotal Part of Her Weight Loss JourneyShutterstock
She says that a lot of people she has worked with come back after gaining weight and say to her, “I thought I had this all dialed in. I thought I was okay on my own, and I've kind of accepted that's never gonna be me,” but that support is key.  “I've had support the entire time. Whether it was me going to Weight Watchers meetings or getting help in the Half Size Me community, I have constantly surrounded myself with support. I've let go of that part of my ego that says I should be able to do it on my own. So that was a huge change,” she says about her own journey. 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 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body
    
Copyright Danni Ren/YouTube/Shutterstock
By Leah GrothSep 25, 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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Danni Ren is a social media influencer and weight loss warrior who lost a whopping 22 pounds in just three months. In a viral video, she details exactly how she did it. “I wasn't ever truly happy with the way I looked, but one day, I didn't recognize my body. My usual sizes didn't fit me anymore, so I got more and more frustrated at myself for letting it get to this point,” she says. Now, she claims she is the best version of herself. “I'm feeling the strongest and healthiest I've ever felt in my life.” In her video, she explains that she will be sharing her “tips to ease yourself into your weight loss journey and lead this healthy and balanced lifestyle that everybody talks about.”
Start by Figuring Out Why Your Diets Fail in the First PlaceDannie starts off by explaining the importance of analyzing why your diets aren’t working. “I think it's so important to look at why most diets fail rather than jumping straight into what exercises to do or meal planning for the week. Your experience may be different from mine, but I always failed my diet when I gave in to ‘bad food,’ like sugary snacks, bubble tea chips, or anything. When you indulge in bad food, usually it feels pretty good at first, but then it follows with this chain of emotions that you usually bring upon yourself, like self-pity, guilt, disappointment, and even self-forgiveness,” she says.
She points out that when dieting, “either consciously or subconsciously, you have an idea of what foods you should be saying no to, and usually those are the foods that you really enjoy,” so a diet is a constant test of willpower.
“But the longer I go without the food that makes me happy, the less happy I'll feel,” she says. Eventually, she will “crave it a lot and then give in, therefore, failing my diet,” she says. “You get the wave of emotions, the cycle repeats, but then your patient starts to run thin for yourself.”
Avoid the Emotional Eating Trap
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“One of the biggest challenges that I didn't know I needed to face at the start of this weight loss journey is actually emotional eating,” Dannie admits. “I tend to turn to food when I'm feeling stressed, accomplished in need of comfort, or even when I'm bored, and while there's nothing inherently wrong with enjoying food, it can become a problem when it becomes a coping mechanism.”
She explains that breaking the pattern has been difficult. “It's taken a lot of mental fortitude to overcome my dependence on food to feel good. I thought that if I could stop the cycle of cravings and just break that entirely, then maybe I can actually be successful at my diet for once,” she says, revealing that a book by Janine Roth, Breaking Free From Emotional Eating, was a game changer. “It contains practical tips and strategies for overcoming emotional eating, and I love that the tips are all taught through the experiences and reflections of people who are also going through the same struggles,” she says.
Stop Using Food as a Reward
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“One of the most important things I've learned is to stop using food as a reward,” says Danni. “Instead of celebrating a productive day at work with a massive meal or a sugary snack, I try to find other ways of rewarding myself, like through giving myself the free time to do anything that I wanted, even if it's doom scrolling, even if it's reading a book, as long as it's not food related. Something else I've realized is that if I stop putting my favorite foods on a pedestal, I actually end up thinking about it less and therefore craving it less.”
Practice Mindfulness and Self-Awareness
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“Another strategy has been to practice mindfulness and self-awareness when it comes to my eating habits and my emotions,” explains Danni. “When I turn to food for comfort, I just like to take a moment and pause to check in with myself. Am I really hungry, or am I feeling stressed? If it's the latter, then I try to find other ways to cope, like journaling, maybe that will help, or even talking to my partner about how I'm feeling. This book really put me out of this tunnel vision with food, and I started to realize just really how manipulative it can be.”
Pay Attention to Insulin
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“When dieting, I always focused on cutting calories and increasing my cardio, but I realized that there's another really important factor to consider, and that is insulin,” Danni reveals. “Insulin is a hormone that helps our bodies to store energy from the food that we eat. When we eat, our bodies release insulin to help move that energy into ourselves. But if our bodies are constantly bombarded with food, our insulin levels can remain elevated, which can make it harder for us to burn fat or enter fat-burning zones.” She also points out that insulin also spikes depending on what types of foods you eat. “Instead of opting for a carb-heavy meal that can spike your insulin and then cause a sugar crash or a food coma, try to find nutrient-dense foods that will keep your insulin low and steady,” she says.
Intermittent Fasting
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“The idea of restricting myself and calorie counting just seems so exhausting for one and unsustainable. I just wanted to eat whatever I wanted and still be skinny. And that leads us to our next tip, which is intermittent fasting,” says Danni. “I think some people might view intermittent fasting as some sort of diet that's on the same playing field as these diets, but it's more of a long-term diet that doesn't actually limit the amount of food or the types of foods that you can have. Instead, it's just a little bit more restrictive in terms of when you can eat. So if I can still have ice cream, bubble tea, and all those great things, but I just need to have them within a certain time of the day, then that's a pretty good trade.”
She set up her window between 12:00 PM and 8:00 PM every day. “The idea is to limit the amount of time that your body is producing insulin. And to be honest, at first I was skeptical after understanding a little bit more about insulin. It sort of makes sense to keep it around only for a portion of the day rather than sporadically throughout the day by sticking to my eating window and allowing myself to eat whatever I wanted. Within that time frame, I found that I was able to satisfy my cravings in moderation without feeling deprived. And because I was only eating during a limited window of time, I found that I wasn't constantly thinking about food.”
She maintains that intermittent fasting “has truly been a game changer” for her. “You can eat the same thing, but if you just timed it differently, it could be the difference between you continuing to put on weight or losing weight.”
RELATED:I'm a 38-Year-Old Fitness Instructor And Here Are My 5 Daily Habits for Staying in Peak Shape
Focus on Nutrition Over Calories
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She also recommends putting a stronger focus “on the nutritional value of food rather than the numerical value of food, like through calories,” she says.
“You want to set yourself up for success. And while calorie counting is a very easy and common way of tracking the amount of food that you've had, I feel like it's quite easy to lose sight of what is actually good for your body,” she says, pointing out that not all calories are made equal, “so it can be misleading if you just relied on the number to determine what you can and can't eat. Especially when we are busy and on the go, I feel like it's quite easy to lose sight and pick convenience over health.”
Pay Attention to Fiber, Protein, Healthy Fats
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Instead of counting calories, she suggests paying more attention to things like fiber, protein, and healthy fats, “and generally making sure that you're getting a good balance of everything is much more sustainable and important for your long-term health,” she says.
“The great thing about this method is that it allows for so much flexibility and variety in your diet. You can still have fast food, just have it in moderation, but more importantly, focus on things that will make you feel your best. Of course, this doesn't mean that calorie counting is not useful or that it doesn't work. It definitely works. I just don't think it's very suitable as a daily measure to maintain your health over the long term.”
Create a Routine
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“One thing that has been key to my weight loss journey is the art of showing up and the power of a routine,” she continues. “When we make healthy habits part of our routine, it's more likely to stick with us over the long term. Of course, building a routine is easy, it takes time and effort to build new habits, and sometimes we are going to fall back onto our old patterns.
She recommends the book Atomic Habits by James Clear, calling it “incredibly helpful” as his approach to habit formation “emphasizes the importance of small incremental changes that will add up over time. On days where going to the gym seems extremely farfetched, simply putting on my leggings changes that from ‘I don't really feel like it today’ to ‘But I need to move my body.’ There's just something about outfits and how they can really put you into another head space.”
RELATED:The 3-Step Secret to Perfect Push-Ups (Even If You Can't Do One Now)
Hit the Gym
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Her last goal? “Simply rock up to the gym. Just get there. That's my next goal. The point is not to look too far ahead, just focus on what's next that will help you towards getting to where you need to be,” she says. “Can you imagine the amount of progress you'll make to anything that you do if you just mastered the art of showing up and the power of a routine?” And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts
    

        Copyright tracycampoli/Instagram
    
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.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
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
            
            
        
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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
            
            
        
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"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
            
            
        
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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
            
            
        
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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
            
            
        
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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
            
            
        
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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
            
            
        
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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
            
            
        
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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
    

        Copyright precious_soul14/Instagram
    
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. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
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
            
            
        
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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
            
            
        ​De-StressShutterstockNext, 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
            
            
        ShutterstockHer 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.
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                Exercise Four Times a Week
            
            
        ShutterstockShe 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
            
            
        ​And, They Reduce Her CravingsShutterstock“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. 
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                Sleep
            
            
        ​You’re Sleeping Less Than 7 HoursShutterstockMake 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
            
            
        ​Bottom Line: Don’t Skip BreakfastShutterstockHer 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
    

        I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
    

        Copyright dietdivatara/Instagram
    
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 &lt;a href=&quot;http://www.dietdiva.net&quot;&gt;Diet Diva&lt;/a&gt;
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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
49. White fish (like cod): 48 caloriesShutterstockMy 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.
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                Leafy Greens 
            
            
        20. Arugula: 25 caloriesShutterstockAnother 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 
            
            
        43. Blackberries: 43 caloriesShutterstockAnother 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
            
            
        ShutterstockHealthy 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
            
            
        6. Kimchi: 15 caloriesShutterstockDon’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 
            
            
        ShutterstockLastly, 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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