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I'm a Petite Nutritionist and These 6 Signs Show You're Actually Losing Weight

Plus, 5 fat-burning breakfasts to kickstart your weight loss.

Leah Groth
By Leah GrothOct 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Leah Groth
By Leah GrothOct 18, 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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Nutrition & Diet

Are you in a calorie deficit? April Victoria Whitney is a nutritionist and influencer who helps petite women get into shape and lose pounds. In a new social media post, she discusses how weight loss is different for shorter women and the signs you are in a calorie deficit may differ from other people. “Are your calories right for petite fat loss?” she asks. “This is a question I get a lot from my petite clients trying to lose weight. As a petite person, you burn and require fewer calories. Dialing in the right balance of macros will be extra important for you to see results,” she says, revealing “6 signs you’re on the right track.”

Your Hunger Level Is at 6 to 7 After a Meal

The first, “on a scale of 1-10 (1 being starving, and ten being stuffed), you should be at a 6-7 after a meal, and a 4-5 right before a meal,” she says. “Slight hunger is normal before a meal! This is a good sign that your body is tapping into stored fat. Focus on PFF-balanced meals with 30g of protein minimum, + fat & fibrous carbs. If you’re unsure, ask yourself if you’d eat a salad, and if the answer is no…you’re probably not hungry.”

You Are Seeing Small, Noticeable Changes in Fat Loss

If “you’re seeing small noticeable change,” you could be in a calorie deficit. “For healthy, sustainable fat loss as a petite, aim to lose about 0.5-1% of your body weight each week. For example, if you weigh 120 lbs, this translates to 0.6 to 1.2 lbs per week. The scale won’t drop perfectly every week, so look for trends over a four-week span. Expecting to lose 5lbs in a week is a trap that always backfires, so aim for small changes,” she writes.

Your Workouts Are “Challenging But Doable”

Next, “Your workouts are challenging but doable,” she says. “It’s common to feel a little less recovered between sessions, but you should still be able to slow down or modify to complete your workouts.”

Your Mood and Energy Is Stable

If “your mood and energy is stable & you mostly feel like yourself,” you could be burning calories. “If hangry, irritable, or constantly thinking about food, this could be a sign your calories are too low.”

You Are Feeling Confident and Happy

Another sign? You are “feeling more confident and happy in your body,” she says. “Mental and emotional shifts are powerful indicators of progress, too!”

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

You Are Less Bloated, and Your Stomach Is Flatter

A physical sign is that you are “less bloated” and have a “flatter stomach,” she says. “As a petite, bloating can mask fat loss. If your digestion improves and you feel less bloated throughout the day, it’s a sign your diet is working with your body, not against it.”

Egg White & Spinach Wrap

In another post she reveals healthy high protein breakfast recipes for short girlies, “under 15 minutes, 30+ grams protein!” she writes, revealing some easy recipes, starting with an egg white and spinach wrap. It is made with 1 cup liquid egg whites, 1 cup fresh spinach, 1/4 cup low-fat shredded cheese, and 1 whole-wheat low carb tortilla and boasts over 30 grams of protein.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Cumin & Turmeric Tofu Scramble

Next up a delicious scramble. Ingredients: 1/2 block firm tofu crumbled, 1 egg, olive oil spray, 1/2 cup diced tomatoes, 1/2 cup spinach, cumin & turmeric spices. The dish has over 30 grams of protein.

2-Ingredient Protein Pancakes

Her second recipe is protein pancakes, made with just two ingredients: two eggs and one banana. Add a side of one cup of nonfat Greek yogurt and half a cup of berries. The dish boasts a whopping 30 grams of protein.

High Protein Chia Pudding

Her next meal is high-protein chia pudding, made with 3/4 cup Greek yogurt, 1/2 cup milk of choice, 2 tablespoons chia seeds, 1 scoop protein powder, and 1/2 teaspoon vanilla extract. “Mix and let sit for 10 min. Fresh berries for topping,” she says about the meal with 40 grams of protein.

RELATED: I Lost 42 Pounds with These 6 High-Protein Meals

Turkey & Cheese Omelette

The last meal she recommends is a turkey and cheese omelette, made with 2 large eggs, 1/4 cup diced turkey breast, 1/4 cup low-fat shredded cheese, 1/4 cup diced bell peppers, salt & pepper. The egg dish has 30 grams protein. 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

6 Hidden Signs You Are Actually Burning Fat

Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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.

Standing in front of the mirror, scrutinizing every inch for signs of progress after weeks of dieting? You're not alone. While the scale might be your go-to measure of success, it doesn't tell the whole story of fat loss. As a Sports Scientist and former international athlete, Ivana Chapman has helped thousands transform their bodies through science-based approaches. Drawing from her expertise in Sports Science, NSCA certification, and experience as both an international karate athlete and Canadian National Natural Bikini Competitor, she reveals the hidden signs that prove your body is actually burning fat. Read on to discover the six definitive indicators that show your weight loss plan is working.

1. Scale Patterns Matter More Than Daily Numbers

The first sign requires looking beyond daily fluctuations. "When we're talking about being in a calorie deficit, we want this to be a fairly long duration to see the right changes," says Ivana in her video post. She emphasizes tracking weight trends over at least three months, noting that normal variations occur due to fluid balance and undigested food. To accurately track progress, she recommends calculating weekly averages rather than focusing on daily numbers.

RELATED: The “10x Protein Trick” That Helps You Lose Fat, Not Muscle

2. Your Measurements Tell the Truth

"The waist to hip ratio can give you an idea of certain risk factors," Ivana explains, highlighting the importance of regular body measurements. While the scale might not budge, changes in your waist, hips, and other key areas can reveal fat loss. She recommends measuring specific areas based on your goals, whether it's your mid-thigh, biceps, or waist circumference.

3. Your Clothes Fit Differently

One of the most reliable indicators of fat loss is how your clothes fit. "You might not see any change in the scale, but you are getting leaner," Ivana points out. Pay particular attention to your waistband and how shirts fit around your midsection. A looser belt notch or more comfortable fit can signal successful fat loss, even when other metrics haven't changed.

RELATED: Coach Reveals 3 Tricks That Helped Her Lose 50 Pounds on GLP-1s

4. Progress Photos Show Visible Changes

"Take some pictures of yourself so you can see where you're at at the beginning," Ivana advises. She recommends capturing front, side, and back views weekly. These visual records often reveal changes that might be hard to notice day-to-day, with notable differences becoming apparent after six weeks of consistent effort.

5. Your Appetite Patterns Shift

A subtle increase in hunger can actually indicate success. "Your body is trying to maintain what we call homeostasis," Ivana explains. When you're in a calorie deficit, your body naturally signals for more food. However, she emphasizes that extreme hunger isn't the goal: "A little bit of hunger here and there is okay, do not go to the extremes where you're ravenous all the time."

6. Your Body Temperature Changes

Some people experience feeling colder, particularly in their extremities, when successfully burning fat. While Ivana notes this isn't universal, it can be one of several indicators that your body is adapting to a calorie deficit.

RELATED: Glucose Expert Reveals Natural Hack That Stops Hunger in 90% of People

Maintain a Sustainable Approach

While these signs are important indicators, Ivana emphasizes the importance of a sustainable approach. "Please be patient," she advises, recommending a minimum three-month perspective on progress. She warns against extreme calorie restrictions, noting that severe deficits can lead to health issues including loss of sex drive, hair loss, and hormonal disruptions.

The Right Way to Track Progress

Success comes from monitoring multiple indicators while maintaining a reasonable calorie deficit. "Aim for a sustainable approach that can keep you healthy while achieving your weight loss goals," Ivana recommends. This means ensuring proper nutrition with adequate protein, vegetables, and fruits while creating a modest calorie deficit you can maintain long-term. And if you enjoyed this article, don't miss I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

8 Signs You Are Actually Losing Weight

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Leah Groth
By Leah GrothAug 05, 2024
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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.

Mario Tomic is a social media influencer and fitness expert who shares “nutrition, exercise, mindset, and personal development tips to help you get leaner, stronger, and happier” on his popular YouTube channel. In one of his many viral videos, he reveals some of the signs to look out for if you are actually losing weight. “Creating a calorie deficit and sustaining that deficit over time is one of the key principles for getting lean. And whichever method you use, whether it's keto, paleo, low carb, low fat, intuitive eating, or tracking your calories and macros, the method has to put you in a calorie deficit in order for you to maximize fat loss,” he says.

These Tips Will Help You Get on the Right Track

“Some of these signs I haven't seen other people talk about,” he says in the clips. “And what I'd like you to do is to be able to recognize them so you can see if you are on the right track or if you need to make changes to your approach.”

Sign 1: You See Changes in Your Body Weight Averages

Low Section Of Woman Standing On Weight ScaleShutterstock

The first sign that you are in a calorie deficit, is “seeing changes in your body weight averages,” he says. “In other words, if your average weight across several weeks hasn't gone down, then by definition, you have not created a calorie deficit. This is one of the most important signs. The reason why I'm saying several weeks instead of a couple of days is because fat loss is not linear, and water retention can cause the scale weight to plateau. But if you take your daily wanes and then average the highs and lows over the course of two to three weeks, you'll be able to tell whether you've truly created that calorie deficit. And if you notice that after, let's say three weeks, you've been on a plateau, well then it's time to look at making some changes or your overall diet consistency.”

Sign 2: A Shift in Hunger and Taste

The second you may notice? A shift in your hunger and taste. “Your meals become less filling compared to before, and you're getting hungrier sooner,” he explains. “While before it might have taken you four or five hours to feel some hunger or maybe you rarely ever felt hungry, now hunger has become a daily occurrence, and it's much more common.” He explains that there are strategies to reduce hunger, “such as eating lower calorie density foods, drinking more water, eating your vegetables, eating higher protein,” but “feeling some hunger while you're trying to get lean is completely normal. I personally choose to view this as a positive. So instead of thinking of hunger as an emergency, that it all sucks that I'm starving. I remind myself that feeling hungry means that I'm losing body fat and that I'm getting leaner.” Another thing that's related to this? “You may notice that food in general, starts to taste a lot better. And there's a reason people will say hunger is the best sauce. And this effect can be very helpful for changing your eating habits if you're moving from a more processed diet to a healthier unprocessed food diet because those healthier foods will now start to taste a lot better.”

Sign 3: Lower Sleep Quality

Peaceful young man sleeping in a comfortable bed alone at home, enjoying his orthopedic mattress and cozy pillow. Good sleep concept. Copy spaceShutterstock

The third sign that you're having a calorie deficit is lower sleep quality. “Now, this doesn't happen to everyone, but based on my personal experience as well as with clients, I've seen that it can become a lot harder to fall asleep and to stay asleep. So it becomes really important to stay on top of your evening routines and your overall sleep hygiene,” he says. “So things like creating a dark room, making sure that you're dimming the lights at night, making sure you're not using electronics right before bed, that you're not doing anything super stressful, that you can relax, all become critical because before you might have been able to coast by and have a good night of sleep, but that's no longer an option. So you really have to dial these things in.

Sign 4: Changes in Your Body Composition

The fourth sign that you're in a calorie deficit is seeing changes in your body composition. “The most common ones here are that your clothes fit differently, you look lean in the mirror, people are saying that you look like you've lost some weight,” he says. “Recognizing these signs of progress is critical for your motivation and to help you keep going, especially when the scale weight fluctuates.” He recommends taking weekly measurements and also progress photos “so you can recognize all the progress that you've been making.”

Sign 5: Higher Food Focus

Man eatsShutterstock

The fifth sign that you're in a calorie deficit that you may experience is a higher food focus. “You may notice that you are thinking more about food, cravings get amplified, your relationship with food slowly changes over time, and now you're at a greater risk of making emotional food decisions,” he says. “This is why it's so important to be able to check in with yourself before you eat, whether you're eating because of physical hunger or you're eating because you want to change your emotional state. And knowing the difference between physical hunger and emotional hunger can prevent a lot of overriding and help you stay consistent.”

Sign 6: Feeling Colder

Number six? Feeling colder. “I personally don't experience this until I hit about 10% body fat. And if I want to get leaner at that level, I can feel cold even when it's summer, but I do know a lot of people who had this experience even at higher body fat percentages while they were losing weight,” he says. “Some report that they have colder hands and feet. Others will say it's their whole body. So if you have this experience, just know that it's a part of the process of getting lean so it's not something that's permanent and that things will eventually get back to normal.”

Sign 7: Mood Swings

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Sign number seven? Mood swings. “People will often report that they're a lot less patient and more irritable while they're dieting. Now, some of this can be attributed to the fact that people cut calories way too low, and they're trying to go at this aggressively. And if that's you, if you're trying to diet very quickly, reconsider your approach to move to something more sustainable,” he explains. “Now, aside from that, it can also be due to a change in diet composition. Maybe you used to eat a lot of junk food, processed food and comfort food, which you use to regulate your mood. Now you've cut that out and are moving to a more healthy diet with unprocessed whole foods, which takes some time to get used to. So if you are having those mood swings first, it's not an excuse to treat other people poorly,” he continues. “Second, take it as a sign to focus on stress management, to relax more, to do meditation, to go out for walks, to spend some time in nature. And whatever you can do, try to reduce your overall stress levels, and this will help you achieve consistency.”

Sign 8: Reduction in Unconscious Activity

Tired young man runner taking a rest after running hard at the parkShutterstock

The eighth sign you're in a calorie deficit is a reduction in unconscious activity. “A lot of people notice that they're fidgeting less, they're sluggish, their bodies are trying to save energy. This is very individual and can vary between people. And it's related to an element of the metabolism, which is called neat non-exercise activity thermogenesis,” he says. “I know on my own body, when I'm looking to get very lean, my posture is worse. I'm leaning onto furniture when I'm talking to people, and I'm doing all of that unconsciously because my body is trying to save some energy. And this is why I'm a really big fan of walking. And my recommendation is to start at seven to 10,000 steps per day.”

RELATED: 26 Real Tips That Helped Me Lose 100 Pounds

Use Them As “Positive Reassurance” That You Are on the Right Track

“With these eight steps overall, you really wanna be paying attention to this and seeing them as positive reassurance that you're on the right track. At the end of the day, getting an exceptional result is not easy, and nobody said it would be, but it is definitely worth it and will help you get there,” 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

Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat

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Copyright annbschulte/Instagram
Leah Groth
By Leah GrothNov 01, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

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

Are you having trouble losing weight? Your body might be storing fat, and you don’t even know it. Ann B Schulte is a fat loss coach who works with women over 40 in hopes of “empowering them “to live their most intentional, healthiest & inspired life!” In a recent post she reveals the top three signs that your body is storing fat instead of burning it.

Your Body Is Storing Fat

She starts off by pointing out that everyone’s body is storing fat. “Your body is storing fat! It’s just science,” she writes. “⁣We spend all this time trying to do the right thing- the things we have been taught to be true. But actually, many times, those are the things that sabotage us.” Here are the signs your body is storing fat and what you can do about it. ⁣⁣

Sign 1: You Are Eating Less But Can’t Lose Weight

Black woman eating olivesShutterstock

The first sign is that you are eating less and less, and you can’t lose weight. “You might even be gaining,” she says. What can you do about it? Eat the “adequate amount of food in the right ratios to spike your metabolism⁣⁣⁣,” she recommends.

Sign 2: You Haven’t Made Any Changes But Are Gaining Weight

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

The next sign? “You have changed nothing in the way you eat or workout, and suddenly you are gaining weight,” she writes. “Hormones are a thing as you are getting older. You need to address hormone health and give your body proper nutrition that supports your hormones so they can thrive.”

RELATED:I'm a Fitness Expert: Here's What Really Burns More Fat After 40, Walking or HIIT

Sign 3: You Are Doing Intense Workouts, But Your Belly Fat Won’t Budge

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

The last sign? You are “consistently doing HIIT or intense cardio classes, and your belly fat won’t go away⁣⁣⁣,” she says. Surprisingly, the solution is to do less HIIT cardio. “Too much HIIT causes high cortisol, which causes belly fat. You need muscle-building strength workouts so your body burns fat in its sleep⁣⁣⁣,” she says.

Weight Loss Differs in Your 40s and 50s

Mature woman, break and drinking with water, earphones or music on machine for workout or exercise at gym. Female person with smile for rest, mineral beverage or thirst after training at health clubShutterstock

Ann regularly educates her followers about how weight loss differs as you get older. In another post she explains it “really comes down to 3 simple things.” She adds that it “doesn’t have to be hard” to “lose weight and build muscle in this phase of life.”

Your Body Needs More Food

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Her first tip? Eat more, not less. “Stop undereating and start eating UP to your body’s needs! Severe calorie restriction is out, people. And just not effective long term. Learning how to fuel your body specifically to its needs will spike your metabolism for you - yes, even in your 40s or 50s,” she says.

Rethink Your Approach to Exercise

Positive mature woman doing aerobics exercises with group of people in dance centerShutterstock

Next, rethink your approach to exercise. “The intense calorie burn workouts are killing you and your cortisol levels, especially as you get older. I know it feels productive, but really, ask yourself if you are getting where you want to go by doing them. Getting strategic and thoughtful about your workouts and lifting heavy weights will give you the body composition changes you have been chasing,” she says.

RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot

Don’t Avoid Carbs

happy young woman preparing tasty snacks at the kitchen table in the morning lightShutterstock

Also, make sure to eat carbs. “If you really want to ramp up fat burn and get that metabolism firing, eat carbs. But choose the right ones and eat them strategically. It will give you energy, your body will love you, and you’ll feel like yourself again,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Signs You Are Burning Fat While Exercising

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Leah Groth
By Leah GrothMay 30, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

When working out and dieting, the goal is to burn fat – not muscle. But how do you know if you are actually accomplishing it? In a new YouTube video, Autumn Bates, a Clinical Nutritionist who has a Master's in Nutrition Human Performance reveals the “five signs that you're burning fat and not muscle during your weight loss journey.”

1. You Can’t Rely on a Traditional Scale

“If you're purely relying just on a traditional scale, it's pretty much impossible to actually tell if you're losing body fat or if you're losing muscle mass. And this really matters if you're looking for long-term sustainable results,” Autumn explains.

Related: 11 Ways to Ignite Your Metabolism to Burn Fat All Day

2. Losing Fat – Not Muscle – Is Beneficial in the Long Run

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

“Most traditional calorie restricted protocols will result in a significant amount of muscle loss. This muscle loss can then cause a decrease in metabolism as well as a host of other issues for long-term health, like reduced bone density, increased risk of osteoporosis, as well as increased risk of insulin resistance and type two diabetes,” she says, adding “losing muscle mass just makes us more sensitive to carbohydrates, so it makes gaining weight back so much easier.” She explains that using a few tools can help address this issue, allowing you to keep your metabolism revving and so you can reap the “benefits of having muscle mass on our body for long-term health and make it so we can maintain our results for the long run.”

3. First Sign: Your Clothes Are Fitting Differently

Successful weight loss diet concept. Cropped view of young Indian lady in big jeans demonstrating results of her slimming program, promoting healthy eating at home, closeupShutterstock

The first sign that you're losing body fat and not muscle mass” is that “your clothes are fitting differently,” Autumn says. “Now, you've probably heard the saying that muscle weighs more than fat, and although that's like a little play on words, what it really means is that per volume muscle is going to be a lot more dense. So five pounds of muscle is going to look a lot smaller than five pounds of fat. That's why you'll often see these photos on Instagram or other platforms where you see these people who look really toned, really fit, but they weigh more than you would've expected. That's because they have lower body fat, but they have a lot higher muscle mass. So when you're losing body fat while maintaining or even slightly increasing muscle mass, it can result in your clothes feeling a lot looser. And this is because we're getting rid of body fat that takes up more physical space, but leaving behind the leaner muscle mass, especially for women. You might notice this more so in your pants.”

4. Second Sign: You Are Not As Hungry

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

“The second sign is that you're not as hungry,” says Autumn. “Burning fat as fuel tends to make us less hungry, especially when you're focused on the types of foods that help us to more efficiently burn fat as fuel, which are those that are rich in protein, fat, and fiber,” she adds, emphasizing that “protein is the most important macronutrient when it comes to actually maintaining muscle mass during a weight loss process. It's really just mandatory to be eating enough protein to actually maintain muscle mass. When you're losing weight and eating enough protein for the body's needs is so satiating, you're just not really hungry. So eating high quality proteins like eggs, Greek yogurt, beef, chicken, pork, tempeh, are great tools for not only helping to keep muscle mass while burning body fat, but also to just not feel hungry during the weight loss process.”

Related: Top 11 Exercises for Leaner, Stronger, Firmer Legs

5. Third Sign: Your Measurements Are Decreasing

The man who measures a waist with a tape measureShutterstock

The third sign that you're burning fat and not muscle “is that the measurements are decreasing even if the scale is not,” says Autumn. “I prefer taking measurements rather than just looking at the scale because it actually gives you an idea of what your body composition is, depending on which form of measurement you're using. It can even tell you specifically how many pounds of body fat you lost or how many pounds of muscle mass you lost or gained. A regular scale can't do that.” You can also measure yourself using an old school tape measure.

6. Fourth Sign: You Are Getting Stronger

Shirtless man flipping heavy tire at gymShutterstock

“The fourth sign is that you're getting stronger,” she continues. “Assuming that you're actually exercising and using some type of resistance training, which is a necessity to maintain muscle mass during the weight loss process, you should be feeling stronger during your weight loss journey. If you're progressively feeling weaker after every week of workouts, then you're very likely losing muscle mass. If that's the case, it's definitely time to reassess your protein intake, especially to make sure it's actually fitting your body's needs and to make sure that you're getting that protein from high quality complete sources. So if you need a little refresher on that, you can check out my video right up here for the 10 best high quality sources of protein.”

7. Fifth Sign: You See Muscle Definition

Bodybuilder woman lifting curl bar barbell in modern gym. Front view. Muscles woman showing sixpack abs.Shutterstock

The fifth sign? “You start to notice muscle definition,” says Autumn. “Maybe you start to notice that your quad muscles are peaking out or that you're starting to see your abs a little bit. If that's the case, all of these are signs that your body's actually losing body fat, which helps you show muscle definition because muscle definition and toning is really only going to start to become obvious as we decrease body fat percentage, although you can definitely be losing body fat and not noticing muscle mass quite yet. But if you do start to notice muscle definition, then that is one way to determine that you're actually burning body fat.”

8. Take Periodic Progress Pictures

Close-up Of Fat And Slim Woman Standing Opposite To Each OtherShutterstock

Autumn recommends “taking periodic progress pictures” which “can be helpful for actually seeing this progress,” she says. “I did this for myself as well, because it's hard to notice those changes day after day, but actually seeing pictures of your progress can really help to see those changes”

9. An Expert Agrees That the Scale Is Not a Good Measure of Health

Chris_McMahon2.Christopher Michael/Facebook

Chris McMahon, a nutrition and fitness coach, agrees that you can’t rely on the scale when you are trying to get into shape. “Even if you're working out, you'll see the scale go up and things of that nature because you're retaining water and glycogen, which is an energy form that we can keep in our muscles,” he says.

Related: I Lost 100 Pounds Eating the Foods in My New Cookbook

10. He Also Agrees That Fiber and Protein Intake Are Crucial

Chris_McMahonChristopher Michael/Facebook

He also agrees that your nutrition goals should be eating “plenty of fiber,” as it is “connected to hunger and fullness” and amping up your protein intake. “For most individuals who are trying to lean out, we want to make sure that your protein intake is high, because that will help with hunger and fullness,” says McMahon. “It'll also help with preserving the muscle mass you have. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher.”

💪🔥Body Booster: Try not to rely on the numbers on the scale when you are losing weight. Losing fat – not muscle – is an important goal when it comes to weight loss. Improving muscle mass will help you achieve long term weight loss goals.

Nutrition & Diet

I'm a Petite Nutritionist and These 6 Signs Show You're Actually Losing Weight

April_Victoria_Whitney_aprilvwhitney1
Copyright aprilvwhitney/Instagram
Leah Groth
By Leah GrothOct 18, 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
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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Are you in a calorie deficit? April Victoria Whitney is a nutritionist and influencer who helps petite women get into shape and lose pounds. In a new social media post, she discusses how weight loss is different for shorter women and the signs you are in a calorie deficit may differ from other people. “Are your calories right for petite fat loss?” she asks. “This is a question I get a lot from my petite clients trying to lose weight. As a petite person, you burn and require fewer calories. Dialing in the right balance of macros will be extra important for you to see results,” she says, revealing “6 signs you’re on the right track.”

Your Hunger Level Is at 6 to 7 After a Meal

The first, “on a scale of 1-10 (1 being starving, and ten being stuffed), you should be at a 6-7 after a meal, and a 4-5 right before a meal,” she says. “Slight hunger is normal before a meal! This is a good sign that your body is tapping into stored fat. Focus on PFF-balanced meals with 30g of protein minimum, + fat & fibrous carbs. If you’re unsure, ask yourself if you’d eat a salad, and if the answer is no…you’re probably not hungry.”

You Are Seeing Small, Noticeable Changes in Fat Loss

If “you’re seeing small noticeable change,” you could be in a calorie deficit. “For healthy, sustainable fat loss as a petite, aim to lose about 0.5-1% of your body weight each week. For example, if you weigh 120 lbs, this translates to 0.6 to 1.2 lbs per week. The scale won’t drop perfectly every week, so look for trends over a four-week span. Expecting to lose 5lbs in a week is a trap that always backfires, so aim for small changes,” she writes.

Your Workouts Are “Challenging But Doable”

Next, “Your workouts are challenging but doable,” she says. “It’s common to feel a little less recovered between sessions, but you should still be able to slow down or modify to complete your workouts.”

Your Mood and Energy Is Stable

If “your mood and energy is stable & you mostly feel like yourself,” you could be burning calories. “If hangry, irritable, or constantly thinking about food, this could be a sign your calories are too low.”

You Are Feeling Confident and Happy

Another sign? You are “feeling more confident and happy in your body,” she says. “Mental and emotional shifts are powerful indicators of progress, too!”

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

You Are Less Bloated, and Your Stomach Is Flatter

A physical sign is that you are “less bloated” and have a “flatter stomach,” she says. “As a petite, bloating can mask fat loss. If your digestion improves and you feel less bloated throughout the day, it’s a sign your diet is working with your body, not against it.”

Egg White & Spinach Wrap

In another post she reveals healthy high protein breakfast recipes for short girlies, “under 15 minutes, 30+ grams protein!” she writes, revealing some easy recipes, starting with an egg white and spinach wrap. It is made with 1 cup liquid egg whites, 1 cup fresh spinach, 1/4 cup low-fat shredded cheese, and 1 whole-wheat low carb tortilla and boasts over 30 grams of protein.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Cumin & Turmeric Tofu Scramble

Next up a delicious scramble. Ingredients: 1/2 block firm tofu crumbled, 1 egg, olive oil spray, 1/2 cup diced tomatoes, 1/2 cup spinach, cumin & turmeric spices. The dish has over 30 grams of protein.

2-Ingredient Protein Pancakes

Her second recipe is protein pancakes, made with just two ingredients: two eggs and one banana. Add a side of one cup of nonfat Greek yogurt and half a cup of berries. The dish boasts a whopping 30 grams of protein.

High Protein Chia Pudding

Her next meal is high-protein chia pudding, made with 3/4 cup Greek yogurt, 1/2 cup milk of choice, 2 tablespoons chia seeds, 1 scoop protein powder, and 1/2 teaspoon vanilla extract. “Mix and let sit for 10 min. Fresh berries for topping,” she says about the meal with 40 grams of protein.

RELATED: I Lost 42 Pounds with These 6 High-Protein Meals

Turkey & Cheese Omelette

The last meal she recommends is a turkey and cheese omelette, made with 2 large eggs, 1/4 cup diced turkey breast, 1/4 cup low-fat shredded cheese, 1/4 cup diced bell peppers, salt & pepper. The egg dish has 30 grams protein. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

4 Push-up Mistakes Beginners Make According to Expert

Dr. Anthony Balduzzi FitMotherProject
Copyright FitMotherProject/YouTube
Christopher Roback
By Christopher RobackFeb 17, 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.

Have you ever watched someone effortlessly knock out a set of push-ups and wondered why you can't do the same? You're not alone. While push-ups are a fundamental exercise, most beginners struggle with proper form and progression. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped thousands of people—including those weighing 300-400 pounds—master this essential exercise. Here are the most common mistakes he sees and how to fix them.

Mistake 1: Starting with Wall Push-ups

Many beginners start with wall push-ups, but this common approach is flawed. "Wall push-ups are next to useless for your gaining your progression because they don't really mimic the push-up," Dr. Balduzzi says in his post. While they might work your triceps slightly, they fail to engage your core and chest muscles the way a proper push-up should.

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

Mistake 2: Skipping Progressive Steps

Sporty woman doing press ups against a white wall outside.​ Mistake 1: Starting with Wall Push-upsShutterstock

Jumping straight to floor push-ups is another common error. "You need something that's not so vertical. It needs to be a little more horizontal," Dr. Balduzzi explains. He recommends starting with elevated push-ups using a bench or sturdy surface at hip height, then gradually working your way down to lower heights.

Mistake 3: Neglecting Core Engagement

Fit and attractive young adult woman kneels down on the beach looks to her left with a big beaming happy smile.


Shutterstock

Many beginners focus solely on arm strength, missing a crucial component of proper push-ups. "Push-ups are a full body motion. It's not just arms and chest," emphasizes Dr. Balduzzi. "Feel your core activate and feel your abs and squeeze your butt. Get your whole body involved."

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

Mistake 4: Rushing Through Repetitions

Fitness woman doing feet elevated push-ups on a bench in the city. Sporty girl exercising outdoorsShutterstock

"Form and quality is more important than quantity," states Dr. Balduzzi. "You've seen people do some really sloppy push-ups. It's not creating the tension." Instead of racing through repetitions, focus on controlled movements and proper form.

Dr. Balduzzi recommends a systematic approach to mastering push-ups:

Strength training fitness woman working out core with angled push up exercise on rock. Asian athlete exercising with body weight exercises for toned body. Workout in summer desert landscape.Shutterstock

1. Start with Elevated Push-ups

Begin with a surface at hip height, focusing on engaging your core and maintaining proper form. Practice for 3-4 minutes daily or every other day.

2. Move to Knee Push-ups

"Knee push-ups are absolutely fantastic. Honestly, they're almost as good as regular push-ups," says Dr. Balduzzi. Use padding under your knees for comfort, and maintain the same core engagement as elevated push-ups.

RELATED:20 Superfoods for People Over 50

Progress to Full Push-ups

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.Shutterstock

Once comfortable with knee push-ups, gradually transition by lifting one leg, then both. "Over time, you can take one leg up, you can start coming up. Over time, as you play around, you get that second leg up, and now you've done your first proper push-up," explains Dr. Balduzzi.

Training Schedule for Success

Sporty Asian woman doing push-ups outdoorsShutterstock

For optimal progress, Dr. Balduzzi recommends practicing push-ups daily or every other day for about five minutes. "Do a set, rest for a minute, maybe a minute and a half. Do another set, rest for a minute," he advises. Track your progress to stay motivated.

RELATED: Are Your Workouts Making You Store More Fat? 6 Exercises To Avoid

Advanced Progression

Close Up of a Beautiful Fitness Girl in an Athletic Top Doing Push Up Exercises While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Minimalistic Interior.Shutterstock

Once you can perform 10 proper push-ups, introduce tempo training. "A tempo push-up would be... on the way down, we're going to control this descending portion for about three seconds. We're going to do a one second pause at the bottom, then we're going to explode up," describes Dr. Balduzzi.

Remember, there's no shame in starting from zero. "Doing five great knee push-ups are way better than some of those guys you see do sloppy 15 bouncy momentum push-ups," reassures Dr. Balduzzi. Focus on proper form, follow the progression, and you'll be doing push-ups before you know it. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

She Lost 45 Lbs These 4 High-Protein Meals

Katie Dunlop Love Sweat Fitness
Copyright lovesweatfitness/Instagram
Christopher Roback
By Christopher RobackFeb 17, 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.

Standing in your kitchen, staring at all those meal prep containers, you might feel overwhelmed. The tiny portions, the time commitment, the expense – it can all seem like too much. Katie Dunlop once felt the same way, until she discovered a system that changed everything.

"When I first started my 45-pound weight loss journey, I felt like meal prepping was so unrealistic," Katie shares. "But I realized I was missing out because it makes it so much easier to stay on track with your goals." Now a certified personal trainer, Katie has maintained her weight loss by developing an efficient meal prep system that delivers 100 grams of protein daily while keeping preparation time under an hour.

A Simple Approach to Meal Prep Success

"One of the biggest misconceptions is that eating healthy or eating to lose weight has to be really restrictive," Katie explains. Her approach proves otherwise – preparing four protein-packed meals, including breakfast, lunch, dinner, and a snack, in just 56 minutes.

Essential Tools for Quick Prep

Before starting your meal prep journey, Katie recommends having these basics:

  • Portion-controlled containers (bento boxes or glass containers)
  • Mason jars for dressings and overnight oats
  • A dedicated sheet pan for cooking meat
  • Basic mixing bowls
  • Air fryer and Instant Pot (optional but time-saving).

Meal 1: High-Protein Breakfast Tacos

"These breakfast tacos alone give you 20 grams of protein, which is absolutely amazing for starting your day," Katie notes. Her recipe combines eggs and egg whites for balanced protein and healthy fats. "We're going to do eggs and egg whites, and this is gonna really help balance out so you're not getting too much fat per serving," she explains. She adds turkey sausage and sneaks in spinach for extra nutrients. The tacos can be made with either grain-free or corn tortillas, depending on your preferences. "You can obviously do anything with this, but it's just kind of the easiest way to make a bunch all at once," Katie shares.

Meal 2: Protein-Packed Loaded Caesar Salad

Katie's reinvented Caesar salad starts with perfectly cooked chicken breast. Her secret? "Non-fat Greek yogurt, which is super high in protein. It's going to help lock in a bunch of the moisture for our meal prep chicken," she reveals. The chicken is seasoned with an Italian blend and extra garlic, then baked at 450°F for about 20 minutes. For the dressing, Katie creates a protein-rich alternative: "This is truly the simplest caesar-style dressing you could make without all the fats, but still tasting rich and creamy." The dressing combines Greek yogurt, lemon, garlic, Worcestershire sauce, salt, and pepper. She adds chickpeas for additional protein and carrots for crunch instead of traditional croutons.

Meal 3: Quick High-Protein Stir-Fry

The dinner prep focuses on a flavorful ground beef stir-fry. "I'm using 85/15 lean ground beef, so I don't really need to add any oils because it's going to have them in there naturally," Katie explains. Her homemade sauce combines coconut oil, amino acids (or coconut aminos), toasted sesame oil, and sriracha. "I avoid buying teriyaki sauce because they're loaded with sugars," she notes. The rice is cooked in bone broth instead of water: "It's those little sneaky ways you can get in more protein. It's going to add a little bit of calories, but honestly who cares - you're getting good healthy protein, all the nutrients and minerals."

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

Meal 4: Chocolate Chunk Overnight Oats

"What I like about doing overnight oats is you can make it hot or cold," Katie shares. Her protein-rich snack combines oats with chocolate protein powder and almond milk. "You could do chia seeds as well if you'd prefer those," she suggests. For added flavor and nutrients, she tops each portion with banana and peanut butter. "These are actually like a really good size and you're still gonna get a decent amount of protein in them," she explains. The recipe provides about 20 grams of protein per serving.

Time-Saving Strategies

Katie's efficient approach includes:

  • Starting with the longest-cooking items first
  • Using multiple cooking methods simultaneously
  • Preparing sauces while other items cook
  • Immediate portioning into containers.

Storage Tips for Success

"I like dressing them later, not ahead of time," Katie advises about salads. She recommends storing dressings and sauces separately in small mason jars, adding them just before eating to maintain freshness. For the breakfast tacos, she recommends thinking of them like street tacos - smaller portions that are satisfying and protein-rich. With salads, she suggests: "You can go wild obviously with as much greens if you're like I need to pack it in." For the stir-fry, she recommends about a half cup of rice per container, adding the sauce just before eating.

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

Making Healthy Sustainable

Through her journey of losing 45 pounds and keeping it off, Katie has proven that meal prep doesn't have to be overwhelming. "Through my own weight loss journey, I lost 45 pounds, I've kept it off, I like transformed my life," she shares. Her system demonstrates that with the right approach, anyone can prepare a week of protein-rich, weight-loss-friendly meals in under an hour.

Ready to transform your meal prep routine? With these four protein-packed meals and smart prep strategies, you can prepare a full week of healthy eating in under 60 minutes, making weight loss both achievable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

10 Worst Foods for Fat Loss

Dr Erik Richardson
Copyright Erik Richardson D.O./YouTube
Christopher Roback
By Christopher RobackFeb 17, 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.

Standing in front of your mirror, wondering why the numbers on your scale won't budge? You're not alone. Millions of Americans struggle with weight loss despite their best efforts. "Most everybody struggles with losing weight. It's not a normal natural thing for our bodies, and sometimes we just struggle knowing where to start," says Dr. Erik Richardson, a board-certified family practice physician.

Ready to discover the biggest obstacles to your weight loss journey? Let's count down the top 10 foods you need to eliminate from your diet to see actual results.

10. High-Calorie Coffee Drinks

Your morning coffee run could be sabotaging your weight loss efforts. "A large mocha cookie crumble frappuccino packs 590 calories, 26 grams of fat, and 76 grams of sugar," Dr. Richardson reveals in his post. Stick to simple coffee preparations to save both calories and money.

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

9. Pizza

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

"Pizza is just about the perfect combination of carbs and unhealthy fats," Dr. Richardson warns. Its blend of refined flour, processed meats, and high-calorie toppings makes it easy to overeat. Try cauliflower crust alternatives or make healthier versions at home.

8. Ice Cream

ice-creamShutterstock

While small portions can occasionally fit into a healthy diet, ice cream's high calorie and sugar content make it problematic. Dr. Richardson suggests, "Make your own ice cream using less sugar and more natural ingredients, and serve it in a smaller bowl to control portions."

7. Beer and Alcohol

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

That "beer belly" isn't a myth. "Beer specifically is much like soda or other sugary drinks," Dr. Richardson explains. Its high carbohydrate content triggers insulin response and promotes weight gain. Consider limiting or eliminating alcohol while pursuing weight loss goals.

6. Pastries, Cookies, and Cakes

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

These sweet temptations are filled with refined sugars, flours, and oils. "Because they're so high in sugars and low in nutrients, you're more likely to get hungry faster after eating them," Dr. Richardson notes. Many store-bought versions also contain harmful trans fats.

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

5. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Don't let the "healthy" label fool you. Dr. Richardson cautions, "Even 100% juice can hold you back when trying to lose weight." Without the fiber from whole fruit, your body absorbs the sugars too quickly, leading to insulin spikes and potential weight gain.

4. Candy Bars

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

These convenient treats are far from innocent. "There aren't many other foods that can pack in as many calories in a small package as you find in a candy bar," says Dr. Richardson. Their strategic placement at checkout counters makes them particularly dangerous for impulse purchases.

3. White Bread

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

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson explains. The processing strips away fiber and nutrients, leaving you with a product that rapidly converts to sugar in your body. Opt for whole grain alternatives and keep portions modest.

2. Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Consider this: "One can a day of non-diet soda can put on about 10 pounds in the average person in a year," warns Dr. Richardson. The problem? Your brain doesn't register liquid calories as food, making it easy to overconsume without feeling full.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

1. French Fries and Potato Chips

French fries in hot fat in a deep fryerShutterstock

"Nothing beats a fresh McDonald's french fry, but it wreaks havoc on your waistline," Dr. Richardson admits. These popular snacks are calorie bombs that quickly convert to sugar in your body. Research shows that potato chips may contribute more to weight gain per serving than any other food.

The Bottom Line

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

These foods share common characteristics: they're highly processed, loaded with added sugars, refined flours, and unhealthy fats. Dr. Richardson emphasizes, "The closer you can get to a whole food diet, the better off you're going to do." While complete elimination isn't necessary, these items should rarely appear in your regular diet.Remember to read nutrition labels carefully and avoid foods with added sugars and fats. Your weight loss goals are achievable – sometimes it's just a matter of knowing what to avoid. 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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