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

3 Proven Methods to Get the Body You Want in 2024

And, how to make your fitness goals stick.

Leah Groth
By Leah GrothApr 25, 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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FACT CHECKED BY Christopher Roback
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Leah Groth
By Leah GrothApr 25, 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
Fitness & Workouts

Experts are unanimous: Clearly laying out your fitness goals is one of the keys to getting into – and staying – in shape. Many people opt to set New Year’s resolutions before kicking off the next calendar year. However, you can set fitness goals anytime you want and there is no better time than the present. In two recent videos, Kelli Segars, who co-founded fitness channel and network Fitness Blender with her husband, Daniel, offers some helpful suggestions on setting your annual fitness goals and also tips on how to make them stick.

1. You Need a Goal That's Not Too Vague

In Part 1 of her two-part series, Kelli reveals three things to avoid when setting fitness goals, especially for those people who struggle to make it past four to six weeks of sticking to the plan. She says the first reason people usually fail to achieve their goals is because of three reasons. The first is that “your goal might be too vague,” she says. “You may not have a concrete way of measuring it, so you don't know if you're actually moving forward or not.”

Related: Influencers' Top 10 Foods For Weight Loss

2. You Need a Clear Plan

Exercise,Workout,Gym,Fitness,Breaking,Relax,Shutterstock

Number two, “you don't have a clear plan,” she continues, which can lead to being overwhelmed, and “not taking the actions that actually move the needle and move you towards your goal.”

3. You Should Plan For Obstacles

,,Fitness,Female,,mountain, climber,exercise,workout,healthShutterstock

The third reason is that “you haven't accounted for obstacles and life happens,” she says. “We'll run into these roadblocks and we need to see them ahead of time, factor them in and tweak as we go.”

4. Make Your Plan Specific

In Part 2 of the series, she reveals three ways to make fitness goals stick. “At this point, you probably realize that resolutions just don't stick. Most people fall off the wagon by week six of their New Year's resolution.” She says that her three tips can help you be in the minority of people who actually achieve success by sticking to their goals. “Number one, make sure your goal is specific and measurable,” she suggests. “It's not enough to say, ‘I want to work out more.’ How often do you plan to work out and for how long? Let's make it concrete.”

Related: I Ditched the Gym for Pilates & Walking to Achieve the Dream Body I Love

5. Plan for Mini Steps

,Working,Out,Gym,Weights,dumbbellsShutterstock

The second tip is to “have a plan,” she says. “Think through the mini steps that it will take to move the needle forward on a weekly basis, including anything you might need, like equipment, memberships, things like that.”

6. Do Reality Checks

Young,Athletes,Stretching,Gym,exercise,cool down, work out.Shutterstock

Her third and final tip? “Check in frequently,” she explains. “If something isn't working, you want to find out ahead of time. It doesn't mean you can't reach your goal. You may just need to tweak the process a little bit for resources on achieving these rock-solid goals.” A 2021 study conducted by the Perelman School of Medicine at the University of Pennsylvania and published in JAMA Cardiology supports Segars’ recommendation. It found that when people set their own exercise goals – and then pursue them immediately – it’s more likely to result in lasting positive changes.

Related: 20 Foods That Strip Belly Flab

7. Choose Your Goal

Runners,Fitness,Couple,Running,Training,On,Beach.,Morning,Cardio,Workout,exercise,sand,sea,ocean,sunShutterstock

“Most behavior change programs involve goal-setting, but the best way to design that process is unknown,” lead author Mitesh Patel, MD, MBA, an associate professor of Medicine at Penn and vice president for Clinical Transformation at Ascension, said in a press release. “Our clinical trial demonstrated that physical activity increased the most when patients chose their goals rather than being assigned them, and when the goals started immediately rather than starting lower and gradually increasing over time.”

💪🔥Body Booster: When setting fitness goals, make sure they are specific and have a “clear plan” on how to achieve them. Also, if you find that they aren’t working, don’t give up: You are allowed to go back and tweak them.

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Fitness & Workouts

3 Proven Methods to Get the Body You Want in 2024

Self,Confidence,Concept.,Happy,weight, loss, diet, mirror
Shutterstock
Leah Groth
By Leah GrothApr 25, 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.

Experts are unanimous: Clearly laying out your fitness goals is one of the keys to getting into – and staying – in shape. Many people opt to set New Year’s resolutions before kicking off the next calendar year. However, you can set fitness goals anytime you want and there is no better time than the present. In two recent videos, Kelli Segars, who co-founded fitness channel and network Fitness Blender with her husband, Daniel, offers some helpful suggestions on setting your annual fitness goals and also tips on how to make them stick.

1. You Need a Goal That's Not Too Vague

In Part 1 of her two-part series, Kelli reveals three things to avoid when setting fitness goals, especially for those people who struggle to make it past four to six weeks of sticking to the plan. She says the first reason people usually fail to achieve their goals is because of three reasons. The first is that “your goal might be too vague,” she says. “You may not have a concrete way of measuring it, so you don't know if you're actually moving forward or not.”

Related: Influencers' Top 10 Foods For Weight Loss

2. You Need a Clear Plan

Exercise,Workout,Gym,Fitness,Breaking,Relax,Shutterstock

Number two, “you don't have a clear plan,” she continues, which can lead to being overwhelmed, and “not taking the actions that actually move the needle and move you towards your goal.”

3. You Should Plan For Obstacles

,,Fitness,Female,,mountain, climber,exercise,workout,healthShutterstock

The third reason is that “you haven't accounted for obstacles and life happens,” she says. “We'll run into these roadblocks and we need to see them ahead of time, factor them in and tweak as we go.”

4. Make Your Plan Specific

In Part 2 of the series, she reveals three ways to make fitness goals stick. “At this point, you probably realize that resolutions just don't stick. Most people fall off the wagon by week six of their New Year's resolution.” She says that her three tips can help you be in the minority of people who actually achieve success by sticking to their goals. “Number one, make sure your goal is specific and measurable,” she suggests. “It's not enough to say, ‘I want to work out more.’ How often do you plan to work out and for how long? Let's make it concrete.”

Related: I Ditched the Gym for Pilates & Walking to Achieve the Dream Body I Love

5. Plan for Mini Steps

,Working,Out,Gym,Weights,dumbbellsShutterstock

The second tip is to “have a plan,” she says. “Think through the mini steps that it will take to move the needle forward on a weekly basis, including anything you might need, like equipment, memberships, things like that.”

6. Do Reality Checks

Young,Athletes,Stretching,Gym,exercise,cool down, work out.Shutterstock

Her third and final tip? “Check in frequently,” she explains. “If something isn't working, you want to find out ahead of time. It doesn't mean you can't reach your goal. You may just need to tweak the process a little bit for resources on achieving these rock-solid goals.” A 2021 study conducted by the Perelman School of Medicine at the University of Pennsylvania and published in JAMA Cardiology supports Segars’ recommendation. It found that when people set their own exercise goals – and then pursue them immediately – it’s more likely to result in lasting positive changes.

Related: 20 Foods That Strip Belly Flab

7. Choose Your Goal

Runners,Fitness,Couple,Running,Training,On,Beach.,Morning,Cardio,Workout,exercise,sand,sea,ocean,sunShutterstock

“Most behavior change programs involve goal-setting, but the best way to design that process is unknown,” lead author Mitesh Patel, MD, MBA, an associate professor of Medicine at Penn and vice president for Clinical Transformation at Ascension, said in a press release. “Our clinical trial demonstrated that physical activity increased the most when patients chose their goals rather than being assigned them, and when the goals started immediately rather than starting lower and gradually increasing over time.”

💪🔥Body Booster: When setting fitness goals, make sure they are specific and have a “clear plan” on how to achieve them. Also, if you find that they aren’t working, don’t give up: You are allowed to go back and tweak them.

Fitness & Workouts

How to Get Your “Dream Body by Summer,” Says Maia Henry 

Maia_Henry_move_withmaia1
move_withmaia/Instagram
Leah Groth
By Leah GrothMar 16, 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.

Getting into shape in time for summer – less than three months away – might seem unrealistic. However, according to a fitness pro and Instagram influencer, it’s actually quite simple. Maia Henry, aka Move with Maia, is famous for sharing everything from diet tips to workouts with her hundreds of thousands of followers. In a recent post, she breaks down a few simple ways you can achieve your “dream body by summer.”

Strength Training, 3X Per Week

First, she says to start by strength training three days a week. 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

Pilates, 2X Per Week

A young woman in sportswear does Pilates on a reformer, lifting her leg up.Side view.Pilates, a pilates reformer class.Healthy Lifestyle Concept.High quality photoShutterstock

Next, she recommends doing Pilates two days a week. Why is Pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health. It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

Related: 3 Easy Ways to Cut Out Sugar, According to Expert

15-3-15 Treadmill Workout, 5X Per Week

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Now, it’s time for cardio. Get on the treadmill five times a week and do a 15-3-15 – walking for 15 minutes at a 15 incline and speed of 3, encourages Maia.

Stay in a Caloric Deficit

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

When it comes to diet, it’s simple: Maintain a caloric deficit diet, she says. Also, “no sweets after 8.” A caloric deficit simply means that in order to lose weight, you need to burn more calories than you consume. To determine your needs, use a calorie calculator.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Hydration Plus No Booze

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

Finally, hydration is key, she says. She recommends drinking a gallon of water per day. And, when it comes to booze, only one day of drinking alcohol per week. While exact hydration needs depend on everything from activity level to height and weight, the U.S. National Academies of Sciences, Engineering, and Medicine estimates that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters).

💪🔥Body Booster: If you want to burn more fat by walking and aren’t a fan of speed walking, up your incline and decrease the speed – you will burn just as much, if not more, fat by walking on an incline that speed walking on a flat surface.

Fitness & Workouts

3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Liv_Livinleggings
Copyright Livinleggings/YouTube
Christopher Roback
By Christopher RobackDec 05, 2024
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
✓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.

Feeling stiff after a long day at your desk? Or maybe you've tried countless stretching routines only to feel overwhelmed and discouraged? You're not alone. Most people believe improving flexibility requires hours of complex stretching routines—but mobility expert Liv discovered otherwise.

After helping thousands transform their mobility through her unique blend of strength training and yoga, Liv realized that effective flexibility training doesn't need to be complicated. Her discovery? Just three essential stretches, performed consistently, can create dramatic improvements in as little as two weeks. As the creator of 'The Yoga Rebel Method' and with over 500K YouTube subscribers following her practical approach, Liv has refined these moves to work for any fitness level.

Ready to transform your flexibility with just minutes a day? Here's the simple three-stretch routine that changed everything for Liv and her students.

The Game-Changing Discovery: How Your Fascia Holds the Key

"Quite simply, fascia is a thin layer of connected tissue, which encases everything within the body... it's all connected, like one big spiderweb," Liv explains in her post. This understanding led to her first breakthrough stretch, which targets the entire fascial system through one simple movement.

The First Move: Your Full-Body Reset

"I love this stretch because it tackles so many muscles in one go, which makes it perfect for when you are short on time," Liv says. Start in a seated position with feet wider than hips, lean back onto your hands with fingertips pointing outward, and lift your hips into a reverse tabletop.

RELATED: She Tried The Blue Zone Diet For 7 Days And Discovered A Surprising Truth

Perfect Your Form for Maximum Results

"Think of tucking your tailbone under and engaging your bum muscles as if you're trying to flatten out the front of the hip," Liv instructs. "Press your chest up towards the sky, and this might be where you choose to stay if you've got a bit more flexibility to play with here."

The Second Essential: Your Back-Body Transformer

The second stretch unlocks the posterior chain. "This targets the back of the body and can help reduce the chances of back pain," Liv shares. Using a prop like a stick or strap for guidance, alternate between a low squat and a forward fold.

Making It Work for Your Body

If you're just starting out, Liv offers modifications: "If you need something to make this a little bit more accessible, slightly elevate your heels with something—weight plates or books do a great job of this." Remember, "Don't go thinking you're the only one because it's fully intended. We do not need to straighten our legs in order to stretch the hamstrings."

RELATED: 30 Days of 30g Protein Meals From a Top Dietitian

The Final Piece: Unlocking Your Upper Body

The third stretch completes the system. "This last one is great for improving your shoulder mobility for things like handstands and top shelf snacks, as well as improving your ability to squat low and help improve your posture," Liv notes. From a kneeling position, step one foot out while reaching overhead, focusing on proper form: "Think of rolling the top rib cage on top of the bottom rib cage so your chest stays facing outward."

Why This Simple System Works

"There are many ways that we can stretch a muscle... But simply put, they all do the same job just in a different way," Liv explains. This streamlined approach targets everything from "the feet and ankles, the quads, the hip flexors, the wrists, the biceps, the chest and shoulders, glutes, hamstrings, and back," to "inner thighs, lats and triceps."

RELATED:6 Reasons Women Should Lift Weights Instead of Doing Cardio for Weight Loss

Your Two-Week Transformation Plan

The key to success is consistency. Perform these three stretches either in the morning or before bed, holding each position for 20-30 seconds per side. "Simply doing these three stretches will make a world of difference to your flexibility," Liv promises. After two weeks of daily practice, you'll understand why these are the only stretches you need. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

4 Weight Loss Rules This Top Coach Swears Will Work In 2025, "I've Never Seen This Fail"

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Copyright ATHLEAN-X/YouTube/Shutterstock
Christopher Roback
By Christopher RobackJan 01, 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
✓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.

As 2025 begins, millions of people are making the same old weight loss resolutions—but this year can be different. Celebrity physical therapist and strength coach Jeff Cavaliere, whose science-based fitness guidance has earned him nearly 14 million YouTube subscribers on ATHLEAN-X, has distilled effective weight loss into four simple rules that he swears will work for anyone. "I've never seen this fail," Jeff emphasizes, "I know how to do it. I've done it my whole life." Ready to make 2025 the year you finally achieve your weight loss goals? Here's your blueprint for success.

First Step For 2025: Know Your Type—Are You a Grazer or an Overeater?

Before diving into any weight loss plan, you need to identify your primary challenge. "99 times out of a hundred it has to do with an inability to structure your eating," Jeff explains in his video. He's observed that people typically fall into one of two categories: those who struggle with portion control (overeaters) and those who can't maintain consistent meal times (grazers).

Rule #1: Control Your Eating Window

For grazers, Jeff's first rule involves time-restricted eating. "The number one most effective method I've seen people use to help them with grazing is to restrict eating to specific windows," he states. Start with an 8-hour eating window (16 hours fasting), then gradually progress to 6 hours as you become comfortable.

RELATED:10 Hacks to Burn More Fat While Walking, According to Scientist

Make Time-Restricted Eating Work For Your Schedule

Success with time restriction requires strategic timing. "You cannot structure this overlapping the time period that you struggle with right now," Jeff advises. If workplace snacking is your downfall, schedule your eating window to eliminate half of those problematic hours.

Family dinner non-negotiable? No problem. "If you like to have dinner with your family, you need to make sure that your eight-hour window includes that time for dinner and then you back it up or push it forward," Jeff explains. This flexibility ensures the plan fits your 2025 lifestyle.

Rule #2: Master The Plate Method

For overeaters, Jeff's second rule introduces a foolproof portion control system. "99 times out of a hundred, it's a problem with carbohydrates because they're the most gratifying and the most likely to be over eaten," he notes. His solution? A precise plate division that naturally controls portions:

  • 40% protein (largest portion)
  • 35% fibrous carbohydrates
  • 25% starchy carbohydrates (smallest portion).

"I don't want you to build this thing all the way out to the camera," Jeff warns about portion height. Keep portions reasonable and flat rather than piled high.

RELATED:8 Hidden Signs The Body Needs More Fiber, According to a Scientist

Rule #3: Protect Your Muscle

The third rule focuses on preserving muscle while losing fat. "I don't want to see you lose muscle in the process because losing active muscle or lean tissue is going to cause your metabolism to slow down," Jeff warns. His specific prescription: "You have one to 1.2 grams of protein per pound of body weight."

This rule is crucial because, as Jeff explains, "I don't care and I don't want you to care just about losing weight. I want you to make sure you're losing body fat." This approach ensures your metabolism stays strong throughout your 2025 weight loss journey.

Rule #4: Master Your Hydration

The final rule involves proper hydration: "0.5 to, let's say, 0.75 ounces of water per pound of body weight." For a 200-pound person, this means consuming between 100 and 150 ounces daily.

Finding it challenging? Jeff offers a practical solution: "Drink whatever the hell you want, provided it's zero calories." This includes:

  • Green tea
  • Unsweetened iced tea
  • Sparkling water.

"You'll shock yourself at how little you actually drink in a day if you actually measure it," he notes.

RELATED:3 Weight Loss Mistakes Biochemist Begs You to Stop Making (and What to Do Instead)

Put It All Together: Your 2025 Action Plan

"When I tell you that it is this simple, it is literally four steps simple," Jeff emphasizes. Here's your roadmap for 2025:

  1. Identify your type (grazer or overeater)
  2. Implement your primary solution (time-restricted eating or plate method)
  3. Protect your muscle with adequate protein
  4. Master your hydration.

"If we follow this, you're going to have the ability to control the main problem you're having right now," Jeff concludes. "This works every single time." By following these four rules consistently throughout 2025, you're not just making another resolution—you're implementing a proven system for lasting results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

50-Year-Old Woman Shares 11 Menopause Belly Fat Tips, “The Fat Just Melted Away”

Serena_Wilkerson_Butler_Style_With_Serena9
Copyright Style With Serena/YouTube
Christopher Roback
By Christopher RobackDec 14, 2024
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
✓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.

When menopause hits, many women face an unexpected challenge: stubborn belly fat that seems impossible to lose. Despite maintaining their usual routines, their bodies begin changing in frustrating ways. Serena, a 50-year-old fitness enthusiast, found herself in this exact situation. But instead of accepting it, she discovered a combination of simple changes that transformed her body.

"It really hit me last year when my body started changing," Serena shares. "The fat has just kind of melted away from my face, neck, and chest. And now that I'm lifting weights, muscle is becoming more prominent." Her approach doesn't require extreme measures or strict dieting—just consistent, smart choices that add up to real results.

Why Traditional Methods Stop Working

Before finding success, Serena struggled with common approaches. "I was walking almost every day, three miles a day, and I was intermittent fasting, but I wasn't losing that belly fat and my weight wasn't going anywhere. It was just staying the same," she explains in her post. This frustrating experience led her to research solutions specifically for menopausal women.

The Protein Secret That Changes Everything

The breakthrough came when Serena discovered the power of protein. "You need a lot more protein than you think you need," she emphasizes. "Most people fail at eating low carb or on low carb diets because they're not getting enough protein." Her transformation began with a simple breakfast change: two eggs mixed with cottage cheese, cooked in real butter, often accompanied by Greek yogurt and fruit.

A Simple Daily Meal Plan That Works

"For lunch, it's another high-quality protein, usually chicken or some kind of fish," Serena explains. "Then for dinner again, protein, protein, protein and vegetables, and then a fruit or something for dessert if you want." She maintains satiety by adding protein shakes between meals when needed.

The Real Food Advantage

"I'm not eating rice, not eating any kind of mixes, no pasta, and very little bread—and I really haven't missed it because I'm getting enough protein to fill me up," Serena reveals. She shares her favorite vegetable preparation: "I love to chop up my zucchini and squash, toss it in a little bit of olive oil, season it with salt, pepper, onion powder, garlic powder, and put it in my air fryer until it's nice and crisp."

The Exercise That Targets Lower Belly Fat

"This is the best thing for that lower abdomen area where I know a lot of us have this pooch," Serena says about her core-strengthening routine. Her signature move involves holding light weights overhead while doing controlled high knees. "Keep it controlled. Keep your core tight. This forces you to tighten your core."

RELATED: 5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic

Bringing Back Your Waistline

For women struggling with disappearing waists, Serena offers hope: "That's something on me that I have really wanted to whittle in on my waist. I don't have much of a waist anymore, and that happens to almost all of us as we go through menopause." Her solution includes targeted exercises like wood choppers and alternating knee movements.

Smart Cardio That Actually Works

"One component of being healthy that you just can't ignore is your cardiovascular health," Serena emphasizes. Rather than endless cardio, she recommends a balanced approach: 4-5 weekly walks of 30-40 minutes combined with strength training.

RELATED: Woman Walks 20,000 Steps for 30 Days, “My Body Changed Completely”

The 90/10 Rule for Lasting Success

"Yes, my results after doing this just for about six weeks may not be dramatic, but I want you to know that it's sustainable and I don't feel deprived," Serena shares. Her secret? "Follow that eating plan 90% of the time and you'll be amazed. Save that 10% for your treats, for your splurge, for your cheat meal."

Handling Setbacks Without Giving Up

Serena keeps it real: "I'm not perfect, and I have bad days and good days just like everybody else. But if you have a bad day, you just have to pick yourself up the next day and say, okay, that was yesterday, but today is going to be a good day and I'm going to try again."

Measuring Success Beyond the Scale

The proof is in the results: "When I put my clothes on, I have a gap in the waist that I didn't have before," Serena shares. While she only lost about three pounds, her body composition changed dramatically. "My clothes are loose on me. Things are fitting differently because I'm working that fat off."

RELATED: Kelly Reilly Will Be Heating Up "Yellowstone" Spinoff as Beth Dutton: Here Are 9 Ways She Stays Fit at 47

The Energy Bonus

Beyond the physical transformation, Serena experienced unexpected benefits: "I feel so much better eating real food, not processed crap, and I have a ton more energy." While it requires more frequent grocery shopping for fresh foods, she insists the results are worth the extra effort.

Remember to consult with your physician before starting any new diet or exercise program, as Serena advises. Success comes from making consistent, manageable changes that you can maintain long-term. As she reminds us, "Most people are not trying at all. So if you're trying, you're already ahead of the game." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackApr 18, 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
✓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.

After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackApr 18, 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
✓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.

Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

Walk 10,000 Steps Every Day

Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

Prioritize High-Protein, Nutrient-Dense Foods

Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

Strength Train At Least 3 Times Weekly

Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

Take The Right Supplements

While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

Prioritize Deep Sleep and Recovery

You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

Stay Consistent Without Extreme Dieting

Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

Focus on Compound Exercises and Progressive Overload

When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

Balance Your Macros Without Obsessive Tracking

While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

Create Accountability Through Community

Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months

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Shutterstock
Christopher Roback
By Christopher RobackApr 17, 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
✓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.

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

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Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

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Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

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You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

soy cheese tofu diced on a cutting board, basil closeup​Best: Tofu, Tempeh, & QuinoaShutterstock

One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

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Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

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Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

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Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

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Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

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

Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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