Skip to content
Fitness & Workouts
✓Fact-Checked

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

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

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

Petra Genco in 2-Piece Workout Gear Reveals 7 Things She Did to Lose 30 Pounds in Her 50s

Here are her top weight loss tips.

Leah Groth
By Leah GrothOct 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Petra Genco
Copyright petragenco/Instagram
Leah Groth
By Leah GrothOct 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Fitness & Workouts

Are you struggling to lose weight in your post-menopausal years? Petra Genco is a weight loss coach and social media influencer with over 1.2 million followers on Instagram alone. In her many viral posts, she reveals tips and tricks on how to lose weight – specifically targeting women over 50. “Do you find it hard to lose menopausal weight gain?” she asks her followers, showing off her fit figure in a two-piece exercise set. How does she approach diet, fitness, and self-care? Here are her top weight loss tips.

Transform Your Arms From Flabby to Fit with These 4 Exercises

Get your arms in shape. “Here are 4 moves that I used to get my arms from flabby to toned,” she writes, unveiling the following workout routine. “Do this 3-4 times a week and stay consistent!!” she says in the video.

  1. Bicep Curls - 3 x 15 reps
  2. Lateral Raises - 3 x 15 reps
  3. Tricep Extensions - 3 x 15 reps
  4. Arm Circles - 3 x 30 seconds

Drink This Protein-Packed Smoothie

This Banana Protein Smoothie is one of Petra’s “favorite go-to breakfasts,” she says. “It’s so quick and easy to make, and you can take it with you for on-the-go. It has just 4 ingredients and has over 20g of protein.” It’s easy to make. “Put all ingredients in a blender and blend until smooth. Add a splash of water if it is too thick. Delicious!” she writes.

  • 4 tablespoons full-fat Greek Yogurt
  • 1 tablespoon Nut Butter (I love pistachio butter)
  • 1 banana
  • 2 scoops collagen powder (I use Nature’s Cure or Great Lakes)

RELATED:Get a Zero Belly Without Counting Calories or Starving Yourself

Stop Snacking

In a YouTube video, she reveals three things you need to do if you want to lose weight. “The first thing is you have to stop snacking. Binge eating healthy snacks like crisps, chocolate, and biscuits is the number one thing that prevents you from losing weight. Just think about how many extra calories you are eating from snacking over the whole week. It's probably over an extra thousand calories,” she says in the clip.

Eat Small, Protein-Packed Meals

Instead, “try to eat small, healthier meals throughout the day,” she says. “Try and include some sort of protein in each meal. Not only will this help you lose weight, but it will also raise your energy levels and make you feel so much better.”

RELATED:9 Skincare Mistakes Aging You Prematurely

Stop Being Sedentary

The second thing you need to stop doing is sitting down all day. “One of the biggest things preventing you from losing weight is that you're not moving enough during the day. You'd be surprised if you added up all the hours you were sitting down, either at home or at work,” she says.

Take a Mini Walk or Dance

If you notice you have been sitting down in the same place for a good few hours, “get up and do some sort of movement,” she suggests. “It could be something like a quick 10-minute walk outside or dance to one of your favorite songs,” she explains. “By moving a little bit more during the day, your body will start to burn off more calories than you used to, and soon you'll definitely start to notice the difference.”

RELATED:The One Habit Worth Adopting to Transform Your Body, According to Weight Loss Champions

Get Motivated

“The third and final fix is just to get started,” she says. “Now this tip may seem really obvious, but from my personal experience, I used to put off getting started for months. And whenever you are lacking in motivation, just think about where you could be in two months time if you just started now.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteinsustainable weight lossworkout routinesweight loss

More For You

Fitness & Workouts

Petra Genco in 2-Piece Workout Gear Reveals 7 Things She Did to Lose 30 Pounds in Her 50s

Petra Genco
Copyright petragenco/Instagram
Leah Groth
By Leah GrothOct 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Are you struggling to lose weight in your post-menopausal years? Petra Genco is a weight loss coach and social media influencer with over 1.2 million followers on Instagram alone. In her many viral posts, she reveals tips and tricks on how to lose weight – specifically targeting women over 50. “Do you find it hard to lose menopausal weight gain?” she asks her followers, showing off her fit figure in a two-piece exercise set. How does she approach diet, fitness, and self-care? Here are her top weight loss tips.

Transform Your Arms From Flabby to Fit with These 4 Exercises

Get your arms in shape. “Here are 4 moves that I used to get my arms from flabby to toned,” she writes, unveiling the following workout routine. “Do this 3-4 times a week and stay consistent!!” she says in the video.

  1. Bicep Curls - 3 x 15 reps
  2. Lateral Raises - 3 x 15 reps
  3. Tricep Extensions - 3 x 15 reps
  4. Arm Circles - 3 x 30 seconds

Drink This Protein-Packed Smoothie

This Banana Protein Smoothie is one of Petra’s “favorite go-to breakfasts,” she says. “It’s so quick and easy to make, and you can take it with you for on-the-go. It has just 4 ingredients and has over 20g of protein.” It’s easy to make. “Put all ingredients in a blender and blend until smooth. Add a splash of water if it is too thick. Delicious!” she writes.

  • 4 tablespoons full-fat Greek Yogurt
  • 1 tablespoon Nut Butter (I love pistachio butter)
  • 1 banana
  • 2 scoops collagen powder (I use Nature’s Cure or Great Lakes)

RELATED:Get a Zero Belly Without Counting Calories or Starving Yourself

Stop Snacking

In a YouTube video, she reveals three things you need to do if you want to lose weight. “The first thing is you have to stop snacking. Binge eating healthy snacks like crisps, chocolate, and biscuits is the number one thing that prevents you from losing weight. Just think about how many extra calories you are eating from snacking over the whole week. It's probably over an extra thousand calories,” she says in the clip.

Eat Small, Protein-Packed Meals

Instead, “try to eat small, healthier meals throughout the day,” she says. “Try and include some sort of protein in each meal. Not only will this help you lose weight, but it will also raise your energy levels and make you feel so much better.”

RELATED:9 Skincare Mistakes Aging You Prematurely

Stop Being Sedentary

The second thing you need to stop doing is sitting down all day. “One of the biggest things preventing you from losing weight is that you're not moving enough during the day. You'd be surprised if you added up all the hours you were sitting down, either at home or at work,” she says.

Take a Mini Walk or Dance

If you notice you have been sitting down in the same place for a good few hours, “get up and do some sort of movement,” she suggests. “It could be something like a quick 10-minute walk outside or dance to one of your favorite songs,” she explains. “By moving a little bit more during the day, your body will start to burn off more calories than you used to, and soon you'll definitely start to notice the difference.”

RELATED:The One Habit Worth Adopting to Transform Your Body, According to Weight Loss Champions

Get Motivated

“The third and final fix is just to get started,” she says. “Now this tip may seem really obvious, but from my personal experience, I used to put off getting started for months. And whenever you are lacking in motivation, just think about where you could be in two months time if you just started now.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

61-Year-Old Woman Lost 40 Pounds By Making These 2 Simple Changes

Ilene_Block_silverandstrong1
Copyright silverandstrong/Instagram
Leah Groth
By Leah GrothJan 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you in your post-menopausal stage and struggling to lose weight? Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. In fact, she herself lost 40 pounds at the age of 61 (and 55 pounds altogether) by making a few simple changes to her routine. “I totally changed my body composition at 61 by changing these 2 simple things,” she writes across a recent viral Instagram video. “Can it be that simple? Yes it can!” she added in the caption.

She Changed Her Approach to Diet

Many people think not eating or eating much less is the key to achieving a dream body. But the opposite can be true. “Eat as much as possible to fuel your body (not as little as possible to be skinny),” says Ilene in her post.

She Changed Her Approach to Exercise

Another game changing thing she did? She changed her approach to exercise. “Lift heavy weights 4 to 5x a week (Heavy for YOU),” she says in the post.

She Used to Yo Yo Diet

“I spent 40 years yo-yo dieting - eating as little as possible - and focusing on doing more cardio that weight training (and never heavy enough),” she continues in the post. Here’s what I changed and what you can start doing TODAY to make a difference in how you look and, more importantly, how you feel.”

She Follows These 3 Eating Rules

She went on to change the way she ate and followed these rules. First, she eats “at least 100g of protein spread evenly throughout the day,” she says. “Eat your biggest carb rich meals right before and after your weight training,” is her second rule. And her third? “Track your macros - if you are not eating at least 1800 calories a day, you likely need to do a reverse diet to rev your metabolism before attempting to lose fat,” she says.

She Weight Trains and Does Some Cardio

She also changed her exercise focus. “Weight train 4 to 5 days a week - lifting heavy weights (heavy for YOU). Most women don’t like heavy enough so they don’t get the benefits of muscle hypertrophy, which is what makes your muscles grow,” she says. “Cardio is important for heart health and can be a good tool to aid in fat loss when you are in a calorie deficit, but it should never replace weight training.”

Muscles Burn More Calories Than Fat

She also points out that muscles burn more calories than fat. “The more muscle you have, the more you can eat and maintain the same weight or lose body fat,” she says. “Weight training also helps keep your bones strong, which is especially important to us post menopausal gals. Strong bones and muscles allow us to maintain our overall strength and fitness and independence as we age.”

Here Are Some More Tips

“Changing how you eat and move can seem overwhelming, but if your goal is healthy aging, both are necessities. Start slow and remember these mantras,” she says.

  • Consistency, not perfection
  • Discipline, not motivation
  • Comparison is the thief of joy

“You are not too old; it is not too late to get in the best shape of your life starting today,” she concludes. And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Fitness & Workouts

I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Liz_Hilliard_5844
Liz Hilliard
Leah Groth
By Leah GrothOct 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Liz Hilliard, 70, is living, breathing proof that age is just a number. The pilates instructor, who trains out of her studio Hilliard Studio Method, discovered the workout when she was 48, and completely transformed her approach to health. Over the years she has managed to learn a few things about longevity, revealing her secrets in an interview with Body Network.

Liz Used to Rely on Traditional Workouts

Liz HilliardLiz Hilliard

Liz, who lives in Charlotte, North Carolina, explains that she was athletic throughout her childhood and enjoyed playing basketball and other team sports. “Traditional workouts always felt boring and offered minimal results for the time and energy put into them, " she says. Until I was in my late 40s, I relied on tennis and walking as my main sources of exercise.

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

She Discovered Pilates at Age 48

Liz HilliardLiz Hilliard

“At age 48, I attended my first Pilates class and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom."

Fusing Strength Training with Pilates Was a Game-Changer

Liz HilliardLiz Hilliard

"Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting," Liz says.

"The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born."

She Shaved Inches Off Her Waistline

Slim young woman measuring her thin waist with a tape measure, close upShutterstock

Hillard, who has since authored the book "Be Powerful: Find Your Strength at Any Age" and co-hosts the Be Powerful Podcast, has remained 135 pounds throughout most of her life. “Muscle weighs more than fat, so I was replacing adipose tissue with muscle. My body was sculpting and changing at a rapid rate, especially given that I was in the throes of menopause. I lost inches around my waist, my arms became strong and sculpted, my abs flattened, and my glutes lifted. My entire body changed over the course of a year or less,” she says.

She Works Out 4 to 5 Times a Week

Liz HilliardLiz Hilliard

What are the most important things she learned about getting in shape? “Find a workout that you enjoy, or you won’t stick with it. Our lives are busy, so finding a workout that efficiently provides resistance combined with stretch and enough cardio is essential. I do my workout at Hilliard Studio Method 4 to 5 times a week because we change the workout daily, moving through compound exercising and utilizing different resistance tools like balls, gliders, and bands to continuously cause muscle confusion and avoid the dreadful plateau, both mentally and physically. We keep the work fun and evolving, low impact yet high intensity. The amazing side effect of getting in physical shape is that one’s mental and emotional outlook becomes far more positive. Strength training like I do at HSM is the fountain of youth,” she continues.

RELATED: This Woman Gave Up Processed Sugar and Got Into the Best Shape of Her Life at 54 By Doing These 4 Things

Get Your Steps In

Liz HilliardLiz Hilliard

Her top workout suggestions? “Walk every day and everywhere. Get outside as often as possible to walk in nature. Bonus points if you walk with a friend. It’s built-in mental and physical therapy, which will not only help keep you fit but also lift your mood and keep your mind creative,” she says.

Strength Train Four Times a Week

Liz HilliardLiz Hilliard

Also, strength training 4 times per week. “Strength training is an absolute requirement for healthy aging and simply means load-bearing exercises that require your muscles to engage. This can include anything from hand weights, resistance bands, weighted balls or any weighted object that taxes and builds skeletal muscles. Skeletal muscle strength allows the body to burn calories and maintain a healthy weight while setting the body up for success when inevitable accidents happen, so you are far less likely to avoid falling and breaking bones,” she says.

It’s Never Too Late to Get in Shape

Liz HilliardLiz Hilliard

What is her message for women out there who are struggling to get in shape? “It’s never too late, and you’re never too old or out of shape to start exercising. By simply getting out of your chair and going for a 20-minute walk, you’ll have the immediate feedback of feeling better physically, mentally, and emotionally,” she says.

Make Exercise Social

Liz HilliardLiz Hilliard

She also recommends connecting with friends to walk, workout, “and just talk every day,” she says. “Walking and talking with a friend or acquaintance is the perfect combo for both physical and mental health! Add resistance training to your workout, which can be as simple as a plank for as long as you can hold it until you work for up to a minute. Then go for 2 minutes or more. This is resistance training and incredible for your core and overall fitness! Then add a pushup on your knees, which is basically a moving plank that strengthens your arms, back, and core, not to mention flattens your abs. Do as many as you can, and try to work up to 20 or more. Mostly, just keep moving every single day. Our bodies are designed to move. The fastest way to early aging is to stop moving. The move it or lose it cliché is true.”

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Try the Hilliard Studio Method at Home

Athletic woman in stylish sportswear doing lunges exercises at home in bedroom.Shutterstock

She says she “takes working out to the next level to produce results that are nothing short of a total mind-body transformation for women and men of all ages and stages,” she says. “Hilliard Studio Method group classes are designed to be taken on a regular basis. Each class is different from the day before. Our energetic and encouraging trainers utilize a variety of powerful movements and workout tools in a high intensity, low impact method driven by empowering, beat-driven music; think personal training in a group setting.” Her classes can also be done virtually via an online streaming platform and live Zoom classes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

Woman Lost 38 Pounds After 45 With Daily Walks and These 2 Simple Changes

Melissa_Chiappone2
Copyright mel.chips.fit/Instagram
Leah Groth
By Leah GrothOct 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Do you want to lose weight simply by making a few simple changes? Melissa Chiappone, AKA Mel the Midlife Health & Fitness Coach, lost 38 pounds in her late 40s and helps other women do the same. In a new social media post, she delves into her transformation, revealing what it took to slim down. “Doing three things consistently for the last five years has changed my entire life!

At 45, She Weighed 171 Pounds

Melissa explains that she used to struggle with weight. “Just 5 years ago, at age 45, I weighed 171 lbs at 5’7”. I was heavier than I had been while I was pregnant. I blamed it on hormones and perimenopause,” she says in the post.

These Were Her Unhealthy Habits

“I was eating salad almost every single day, but I would binge at night. I was running 3 miles almost every single day. I was drinking 3-4 times a week. I’d buy box wine because I wouldn’t drink a single bottle, and it works. It just goes to waste (at least that’s what I told myself, but it was always available),” she continues.

Now She Is Almost 50 and Weighs 133 Pounds

However, she decided to change her life. “Fast forward 5 years to the present, and I will turn 50 in November,” she writes. “I weigh 133 pounds. I feel and look better than I did in my 20s,” she writes.

Here Is What She Did

Melissa changed her approach to exercise and diet. “I repaired my relationship with food. I gave up running and started walking. I rarely eat salad! I drink 3-4/month if that,” she reveals.

She Walked at Least 8,000 Steps a Day

“Doing these three things consistently changed my entire life,” she says. “These three things can change your life too. I promise.” The first thing she did? “Walking 8k steps minimum each day (usually aim for 10k),” she says.

She Lifted Weights

Melissa also incorporated strength training into her routine. “Started weight training a minimum of 4 times per week,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

She Amped Up Her Protein Intake

She also amped up her protein intake. “Started prioritizing protein and Whole Foods, but don’t restrict any foods,” she concluded. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Building Strength Is Key, She Says in Another Post

In another post, she discusses the importance of building strength. “Strong is the new confidence! If your goal is to be strong and confident in midlife and beyond, keep reading! Forget the old ideas of what confidence looks like. In midlife, it’s all about being STRONG,” she writes.

RELATED:This Mom Lost 135 Pounds Without Exercise and These Are the Foods She Cut Out

It Helps Build Confidence

“The truth is, when you build physical strength, your confidence follows naturally. It’s not just about how you look—it’s about what your body can do. Every rep, every set, and every step forward is a reminder of your power and resilience. This is empowerment!” she continues.

And, Changes Your Mindset

“When you focus on getting stronger, you’re not just changing your muscles—you’re changing your mindset. Strong women aren’t just confident in their bodies, and they’re confident in their lives. Long gone are the days of women wanting to be skinny!” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Woman Lost 13 Pounds at 40 By Completely Changing 3 Exercise Habits

Erica_Lynn_levelup_erica8
Copyright levelup_erica/Instagram
Leah Groth
By Leah GrothOct 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Erica Lynn is a weight loss coach and social media influencer whose mission is “helping women 40+ shed body fat.” In a recent Instagram post, she reveals that making five changes to her diet and exercise approach were pivotal in her weight loss journey. In fact, she went on to lose 13 pounds and cut her body fat in half after she made them.

She Started Doing Less Cardio

Doing “less cardio” helped Erica lose weight. “I spent my decades doing cardio for the calorie burn. I would be so proud of the 400+ calories I burned. Does that sound familiar? What I didn’t realize is that calories burned are a bunch of BS. The more cardio I did, the more my body adapted/got conditioned, the less I burned,” she says in the post.

She Amped Up Her Strength Training

She also did more strength training. “Calories burned during lifting are typically lower than cardio sessions. This is what confused me: why the hell would I spend 30 min lifting when I can burn 2x doing cardio in the same amount of time? Here’s why: cardio only burns calories at the moment, while lifting heavy shit burns calories for hours afterward. Plus, the difference between adapting to cardio (see above) & adapting to lifting is that you grow in strength and muscle size with strength training,” she writes.

RELATED: I'm a Nutritionist and Banned These 4 Harmful Food Additives From My Kitchen

She Ate More Protein

Amping up her protein intake was also pivotal. “When I started making protein the star of my plate, I started losing inches and not just weight. This is when the definition of my muscle began to show back in 2017 when I started this current fitness journey,” she writes.

Walking

She also started getting her steps in. “I used to think walking was a waste of time. I would rather do cardio to burn more calories. I was so focused on how many calories I burned vs. making sure I was moving throughout the day. Then I learned that Non-Exercise Activity Thermogenesis (NEAT) actually accounts for DOUBLE the calories burned/day compared to Exercise Activity! All those 2x/day training & hours spent in the gym weren’t adding up like I thought,” she writes.

80/20 Rule

Erica claims that following an 80/20 lifestyle is key. “I’m going to admit to you – I am a Type-A perfectionist. Why do you think I have the Level Up nickname?? I am extra with everything and can’t just do anything half-measured. However, after decades of fad diets, I’ve learned that I will NEVER be successful at SUSTAINING any results if I have to restrict foods forever. I eat 80% wholesome, clean, minimally processed, lean foods. The other 20%? Whatever the hell I want because life is too short! Through tracking macros, I’ve learned how to fit these “fun” foods into my day & developed habits to keep them under control so I don’t eat the whole bag of Doritos,” she writes.

RELATED: This Woman Lost 15 Pounds in 90 Days After She Started Eating These 4 Foods Every Day

Steps She Took to Lose Weight: Ignited Her Metabolism

In another post, she reveals the three steps she took to help her lose weight. The first was igniting her metabolism. “Learning you can’t lose weight by chronic under-eating was the most valuable lesson,” she says. Restoring my metabolism to burn more calories & maintain my weight set me up for success when I eventually dieted.”

Enjoyed Food Freedom

She also enjoyed food freedom. “Restricting food didn’t get me anywhere except binging on the foods I restricted,” she writes. “Learning to eat a balanced diet in the right macro portions while staying within my daily targets was key to breaking free from restricting & binging.”

RELATED: This Doctor Added 40 Grams of Carbs Daily and Transformed Her Energy Levels in One Week

Maximizing Workouts

It’s about quality, not quantity, when it comes to exercise, says Erica. “Boy, oh boy, was I wrong here! Too much cardio & just way too much exercise in general didn’t get me results and put me under extreme stress,” she says. “These days, my priority is strength training with a sprinkle of cardio every week. Oh… and I made getting my steps in a priority over both the above!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

How to Keep the Weight Off After GLP-1 Medications,

Dr. Sue Decotiis MD
Copyright Dr. Sue Decotiis/YouTube
Christopher Roback
By Christopher RobackMay 04, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Many people have achieved significant weight loss with medications like Mounjaro and Ozempic, but the dreaded "Ozempic rebound" has become a real concern. Studies show that most patients regain weight after stopping these medications - but it doesn't have to be that way. Dr. Sue Decotiis, MD, a triple board-certified physician specializing in medical weight loss, explains that with proper monitoring and lifestyle adjustments, you can maintain your results. Follow these expert tips to keep the weight off for good after your medication journey ends.

The Rebound Effect Is Real

Research confirms what many fear - weight often returns after stopping GLP-1 medications. In an Eli Lilly study, patients who discontinued Mounjaro regained about 14% of their body weight after 36 weeks. With Ozempic, two-thirds of the total weight loss was eventually regained. "Most of the folks that regained weren't doing it the right way," says Dr. Decotiis, who emphasizes that proper monitoring makes all the difference in maintaining results.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Focus on Body Fat, Not Just Weight

back view fat asian girl exercising By walking to burn fat and jogging slowly, fat woman walks for exercise in a natural park.​Everyday Foods This Expert Says Are “Destroying Your HealthShutterstock

The scale doesn't tell the whole story when it comes to healthy weight loss. "We make sure they're actually losing fat, okay? And their muscle is staying the same," explains Dr. Decotiis in her post. She monitors patients using body composition scales to track exactly what they're losing. "Most of the doctors prescribing this medication are not even putting people on a body composition scale," she points out, suggesting this oversight might contribute to weight regain after stopping medication.

Don't Stop Your Medication Abruptly

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstock

If you want to maintain your results, a gradual approach to ending treatment is crucial. "The worst thing someone can do is stop the drug abruptly," warns Dr. Decotiis. Instead, she recommends a careful tapering process: "I titrate the drug up and I taper it down. That makes such a difference." This methodical approach gives your body time to adjust and may significantly improve your chances of maintaining weight loss.

Proper Hydration Is Non-Negotiable

Water,Being,Poured,Into,Glass,From,Kitchen,TapShutterstock

You might be surprised by how important water intake is for sustainable weight management. "People on these medications need to drink a tremendous amount of water. Up to maybe a gallon or more a day," Dr. Decotiis advises. She explains the science behind this requirement: "For every ounce of fat that you burn, you're losing water. It's very easy to get dehydrated." Proper hydration supports your metabolism and helps prevent weight regain.

Build Muscle Through Strength Training

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

Your exercise routine needs to focus on building and preserving muscle mass. "We don't encourage heavy aerobics, but we want them to build muscle," says Dr. Decotiis. Strength training helps maintain your metabolic rate, which is crucial for preventing weight regain. Even moderate resistance training several times per week can make a significant difference in your body composition and ability to maintain weight loss.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Prioritize Protein and Vegetables

Cooked,Salmon,With,Parmesan,Asparagus,And,A,Side,Of,Quinoa​Here’s What to Do About ItShutterstock

What you eat becomes even more important after stopping medication. "We want them to eat a lot of protein and vegetables, we measure the fiber in their diet," Dr. Decotiis explains. Protein helps preserve muscle mass while keeping you full, and fiber-rich vegetables provide essential nutrients with minimal calories. This nutritional approach supports sustainable weight management even as your body adjusts to life without medication.

Understand How Your Hormones Affect Results

Group of women in their 30s walking together in the outdoors. Cute blond and fit women in their mid 30s who are active and working to stay healthy. Full length photo with copy space​Walking with Others Can Make You More AccountableShutterstock

Your hormonal profile may influence how your body responds to both the medication and its discontinuation. "Estrogen is really a positive modulator," says Dr. Decotiis, noting that "women do very, very well on this medication" due to this hormonal interaction. Understanding your unique hormonal situation can help you create a more effective maintenance plan after stopping medication.

Regular Monitoring Makes The Difference

Young hispanic woman wearing doctor uniform talking on the telephone at clinicShutterstock

Consistent check-ins are essential for maintaining results. "We follow patients very carefully, and we put them on a body composition scale every week, every other week," explains Dr. Decotiis. This regular monitoring allows for quick adjustments to your maintenance plan. Many of her patients who maintain this vigilance "have gotten off this drug and they've been able to maintain their weight," demonstrating that success is possible with the right approach.

Consider Which Medication You Used

Basrah, Iraq- January 05, 2024: photo of Saxenda and Mounjaro Weight Loss Pens GLP 1​1. Build a Strong Provider RelationshipShutterstock

Not all GLP-1 medications are created equal when it comes to maintenance potential. "People have lost a lot more weight on Mounjaro and Terzepatide than they did on Ozempic," Dr. Decotiis shares from her clinical experience. She adds that "there are also fewer side effects, and I feel that people are more easily tapered off that drug." The specific medication you used may influence your maintenance strategy.

RELATED:20 Possible Ozempic Side Effects

Adjust Your Approach Based On Your Metabolism

Man eats, eating​What To Do InsteadShutterstock

Your unique metabolic profile should guide your maintenance plan. "It really depends on their metabolism," Dr. Decotiis explains when discussing how long patients typically need medication. She emphasizes personalization: "Some people can get off it pretty easily, okay? When I'm following your body composition scale, I'm seeing what's happening with your body fat as I'm taking the drug down." Your individual metabolic response will determine the best approach for maintaining your results.

Success Is Possible With The Right Strategy

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Despite concerning statistics about weight regain, maintaining your results is achievable. "Many of my patients have gotten off this drug and they've been able to maintain their weight," Dr. Decotiis affirms. The key difference is comprehensive care: tracking body composition, proper tapering, adequate hydration, appropriate exercise, and nutrition tailored to your needs. With this holistic approach, you can beat the odds and keep the weight off for good. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

She Lost 37 Lbs After 40 with These 3 Habits

Orisha Rè Lampkin Re fearlessrevolutionfitness
@fearlessrevolutionfitness
Leah Suzanne
By Leah SuzanneMay 04, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Do you want to lose weight and keep it off? It might be time to evaluate your morning habits. Orisha Rè Lampkin, sensual fitness instructor and founder of Fearless Re'volution, helps ambitious, high-achieving women reconnect with their bodies, ignite their sensual energy, get fit, and lead their lives fearlessly and unapologetically. She went from a size 12 to a size 2, 167 lbs to 130, and wants to help others do the same. She recently opened up to Body Network about a few game-changing habits that enable her to stay lean after 40. “I used to wake up and go straight into go-mode—emails, clients, workouts, to-do lists. But over time, my body made it clear: if I wanted to stay lean, magnetic, and energized after 40, I had to lead from within. These aren’t just habits—they’re rituals. Here’s what changed everything,” she says.

1. Body Check-In + Fluid Movement First Thing

“Before I even leave the bedroom, I start with a gentle, intuitive body check-in. It’s part mobility, part sensual movement, and part nervous system reset. I roll out my ankles, circle my hips, spiral my spine, and trace a few flowing figure eights. Sometimes I’ll add a few joint alignment drills or breath-led postural resets—especially if I feel tight or disconnected,” she says.

Why It Is Effective

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.​Bloating and SwellingShutterstock

“This practice doesn’t burn a single calorie, but it turns on my whole system. It wakes up my fascia, boosts circulation, and reconnects me to my power before anything else tries to hijack my energy. As a Corrective Exercise Specialist, I know this step prevents the compensations that can lead to pain, belly bloat, and sluggish mornings,” she explains.

2. Hydration + Plant-Powered Protein Before Coffee

Delicious tea with lemon on a wooden background. A slice of lemon on the table. Water with lemonShutterstock

“I don’t eat meat, and I rarely drink coffee. When I do have coffee, it's not on an empty stomach. Now, I start my mornings with 16 oz of water infused with lemon to hydrate my cells and gently wake up my digestion. Then, I have a high-protein, mini meal—like a chia hemp smoothie, a protein bar, or warm quinoa with avocado and pumpkin seeds,” she says.

Why It Is Effective

“This isn’t a diet trick. It’s a stabilizer. It keeps my blood sugar balanced, supports lean muscle, and keeps cravings at bay—so I stay fueled, not frazzled. Then I’ll enjoy a ginger or peppermint tea if I’m in the mood,” she says.

3. Mental Rehearsal with Magnetic Intention

“Before the day tries to pull me in a million directions, I give myself space to lead it with purpose. I sit—sometimes for as little as 3 minutes, other days for 20—and meditate with intention. I visualize how I want to move, feel, and lead. I breathe into my body, soften my jaw, and call in confidence,” she reveals.

Why It Is Effective

Selective focus of african american trainer leaning with multiethnic dancers movements of zumba in dance studioShutterstock

“This is where my NLP training shows up the most. I anchor into who I want to be, not in theory, but in action. Whether I’m dancing, coaching, or simply making breakfast, this mental rehearsal primes my nervous system to move in alignment with my desires,” she concludes. 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

5 Snacks I Recommend for Women Over 50 to Burn Fat

Woman Helping Man On Trail As Group Of Senior Friends Go Hiking In Countryside Together
Shutterstock
Leah Suzanne
By Leah SuzanneMay 04, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Many people believe that to lose weight, you need to stop snacking; however, this isn’t the case. Instead, you may have to shift your approach to snacking, opting for food that fuels your body instead of seeking a quick fix. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. We asked her for recommendations on the best snacks for women over 50 to burn fat, and here are five she swears by.

Greek Yogurt with Berries

Greek yogurt strawberry parfaits with fresh berries. toning. selective focusShutterstock

Her first snack for women over 50 to lose weight? Greek yogurt with berries. Always stick to plain Greek yogurt, as sweetened versions are higher in sugar and calories. “High in protein to support lean muscle and metabolism, plus calcium for bone health. Plus, berries are packed with antioxidants and fiber,” Collingwood says.

Hard-Boiled Egg Salad Made with Avocado

Diet avocado salad with boiled eggs and green onions with yogurt dressing closeup in a bowl on the table. horizontal​Avocado and Hard-Boiled Egg SaladShutterstock

It’s always great to make a batch of hard-boiled eggs. While they can be eaten whole, you can also use some to create a healthy version of egg salad. “Eggs give you protein and essential nutrients like choline. Avocados add healthy fats that promote satiety and support hormone balance,” explains Collingwood. “Eat on whole grain crackers or with raw veggies.”

Cottage Cheese with Flaxseeds and Grapes

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

A great sweet-meets-savory snack that will help fill you up and fuel you for the rest of the day? Cottage cheese with flaxseeds and grapes. “Cottage cheese is a slow-digesting protein. Flaxseeds bring omega-3s and fiber; grapes are full of water and some fiber to keep you full,” explains Collingwood.

Almonds, Pistachios, or Walnuts

Cracked walnuts on a background covered with walnutsShutterstock

An easy snack to help burn fat? “A small handful” of nuts, such as almonds, pistachios, or walnuts. “Nuts are nutrient-dense and full of good fats. They keep you full and help stabilize blood sugar levels,” says Collingwood.

Roasted Veggies

Full background of roasted colorful autumn vegetables, above view

Shutterstock

If you are cooking dinner, make some extra roasted veggies to snack on. “Low in calories, high in fiber, and loaded with vitamins. Roast with a spray of olive oil and some garlic and Italian seasoning,” she suggests. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.