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        I’m 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life
    Rae Bright opens up about slimming down.
By Leah GrothJul 09, 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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the_raeway/Instagram
By Leah GrothJul 09, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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Nutrition & Diet
Do you want to blast fat without having to starve yourself or put in hours at the gym? It’s possible, but you need to be tactful about it. Rae Bright (@LiveYourselfYoung) is a “50-something who is passionate about living a healthy lifestyle, wellness, and happiness with a passion for helping other women to do the same.” In a viral YouTube video, she reveals how she stays in shape in her 50s and keeps fat to a minimum. “In today's video, I'm going to share with you my healthy eating habits, which may help you with your weight loss goals or just start eating in a healthier way,” she says.
Diet, Weight Training, and Cardio Are KeyShutterstock
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Rae explains that at age 53, she entered her first bodybuilding competition. “The goal of getting ready for a bodybuilding competition is to lose fat whilst maintaining muscle. And there are three tools that a natural athlete like myself has available to do this. One is diet, two is weight training, and three is cardio.”
Cardio Doesn’t Have to Be IntenseShutterstock
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“A lot of people who prep for a show do a lot of cardio, but I didn't. I was very lucky. All I used to do was a fast walk every morning and meet a set step target that I'd set for myself. And that was pretty much it. So I was very lucky. And I think that that's because in my normal everyday life,” she says.
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Bodybuilding Diet Isn’t SustainableShutterstock
“I eat a very healthy diet. So when I started to cut the calories to get started losing the fat, my body responded really well. I must just say that when you prep for a bodybuilding competition, the goal is to get down to a very low level of body fat, and this isn't sustainable in normal life,” Rae explains. “So when I finished competing last year, I had to build my calories back up so that I could start eating a normal healthy diet again.”
Tip 1: Intermittent FastingShutterstock
Rae’s tips are for anyone, “whether you want to lose weight or just start eating in a more healthy way,” she says, starting with tip one: Intermittent fasting. “Intermittent fasting is basically splitting your day or week into fasting periods and eating periods. And intermittent fasting has so many health benefits as well as helping with weight loss,” she says, noting that “studies have shown that this does help to extend your lifespan. So it is another way to live yourself young.”
She Follows the 16-8 MethodShutterstock
“I follow the 16-8 method, which means I fast for 16 hours a day, and I then have an eight-hour eating window. So I start eating at 12:00 lunchtime, and then my eating window closes at 8:00 at night, which means that I'm actually asleep for eight hours of my fasting window,” she says.
She Drinks Water in the MorningShutterstock
“I actually find it really easy. I don't feel hungry during the morning. I get up, I have my glass of water, and I'm actually fine. And I do find a really easy habit to keep to,” Rae says.
You Can Start by Trying the 12-12 MethodShutterstock
However, if that seems too overwhelming, “what you could do is try the 12-12 method. So you could start eating at 7:30 in the morning and then have your eating window finish at 7:30 at night. And that actually, I think, is quite an easy way to do intermittent fasting 'cause you are asleep for most of it,” she says.
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Avoid Evening BingesShutterstock
What is the most important part of intermittent fasting? “You just have to avoid those evening binges, which I know can be quite difficult to stop doing. But that would really help with weight loss,” she says.
Tip 2: Drink Lots of WaterShutterstock
Tip number two is to drink lots of water. “I drink about eight to 10 pints of water a day, and as well as that, I drink green tea and black coffee. I know there are different guidelines as to how much water is recommended that you should drink, but I think it's a bit of an individual choice. You need to experiment and see what works for you,” she says.
She Drinks a Pint of Warm Water in the MorningShutterstock
“I always start every day with a pint of warm water. Another really good tip for weight loss is that water does fill you up. So before you have anything to eat, have a glass of water before I have any of my meals. I always drink a pint of warm water, and it's a really good tool to use if you're trying to lose weight,” she says.
She Also Drinks Water with CoffeeShutterstock
“The other time I make sure I have water is every time I have a cup of coffee because coffee does dehydrate you,” Rae adds. “I always rehydrate my body with a glass of water after I've had a cup of coffee.” If you are hungry, you should “have a drink of water first, because actually maybe it's your body telling you that you're thirsty, you might not actually be hungry.”
Tip 3: Reduce Processed FoodsShutterstock
Tip number three? “Reduce the amount of highly processed foods that you eat. I say highly processed foods. I'm talking about foods that the manufacturers have added a lot of sugar, fat, white flour,” she says, noting that “highly processed foods are very addictive” and that “once you start eating those foods, they don't necessarily satisfy you. You don't feel satisfied after eating.” She suggests replacing them with whole foods, “then you're giving your body the nutrients that it really needs.”
Tip 4: Record Everything You Eat and DrinkShutterstock
Tip number four is to record everything that you eat and drink. “It has so many benefits. It makes you very food aware because you're recording everything, and you have to record everything even when you're nibbling on things, maybe when you're prepping meals,” Rae says. “When I prepare my dinner, I often snack on the vegetables that I am using in my dinner, like the mushrooms and tomatoes. And that's okay because they aren't highly calorific. But if you're preparing food with, say, cheese in, that's really high in calories. So if you start snacking on that while you're preparing dinner, then that's going to boost your calorie intake.”
Use an AppShutterstock
Rae uses the MyFitnessPal app. “When you do make entries in the app, you must make sure they're correct. I remember when I first started using MyFitnessPal, I would log what I was eating, and I suddenly realized that the entries were incorrect. So I thought I was eating a certain amount of calories, and then it was actually wrong. So you must make sure that those are right, and you must log everything.”
RELATED: I Lost 90 Pounds in 2 Years by Running and These Major Changes
Track Macros, Calories, Protein, Fat, and CarbohydratesShutterstock
She also tracks “macros as well as my calories, so my protein, fat and carbohydrates,” she admits. “I found that very useful for the bodybuilding competition. I still do that now because I like to know what I'm eating.”
Tip 5: Get Enough ProteinShutterstock
Tip number five is to get enough protein. “Protein is one of the best macronutrients that your body needs. It's really good for weight loss because it actually does fill you up and it reduces your appetite. So by making sure you're getting enough protein, it is gonna be a really good weight loss tool,” Rae explains.
This Can Be Plant ProteinShutterstock
You don't have to eat animal proteins. “I eat a plant-based diet, and there's so many protein options to choose from on a plant-based diet, and they're really tasty as well. So have a look into those too,” she says.
Tip 6: Don’t Keep Trigger Foods in the HouseShutterstock
“Tip number six is to try not to have any trigger foods in the house,” says Rae. “So I'm very lucky because I live with my husband, who eats a very healthy diet just like I do. So he doesn't want to have food in the house that I would find difficult not to eat that I would find addictive, like biscuits, cakes, chocolate.”
If You Want a Treat, Walk to Get OneShutterstock
This doesn’t mean you can’t have treats. “If you want to treat, go out for a walk and walk to the shop and buy one of the treats that you want and then come home and sit down and eat it quietly.”
RELATED: My 20 Secrets to Be the Best Shape of My Life at 50
Tip 7: Eat QuietlyShutterstock
An extra bonus tip? “When I was prepping for my show, and I was on low calories, I would always sit quietly to eat my meals, and I just really could enjoy the food there and eat it slowly and really savor every food that I had.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
cardiosustainable weight losslose fatlose weight fastwalkingweight lossintermittent fastingprotein

        
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anniesfitnesssteyning/Instagram
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Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Don’t let menopause be an excuse for not getting into shape. Annie Murray (@anniesfitnesssteyning) is a 54-year-old fitness trainer whose mission is “empowering mid-lifers to get strong, build healthy habits, and be the best version of themselves.” She regularly offers fitness, motivation, and nutrition tips to her followers on how to be the healthiest version of themselves through and beyond menopause. In a recent viral post, she reveals how she got into the best shape of her life and the changes she made to get there.
In the First Photo She Was 42 and Perimenopausal
See on Instagram
Annie shares before-and-after images of herself during the perimenopausal stage and after menopause.  “The photo on the left was taken when I was 42 years old. At the time, I was perimenopausal with low Tmuscle mass, low body weight, and low energy. I was constantly ill, experiencing bouts of shingles and chest infections,” she says.
This Was Her Training Routine and Diet
Shutterstock
Her nutrition and exercise routine consisted of:
- Hours of cardio
- Bodyweight exercises
- Cutting out food groups
- Yo-yo dieting
- Eating too much convenience food, processed sugar and refined carbohydrates
- Drinking alcohol regularly
She Is Healthier at 54 Than She Was at 42
See on Instagram
“The photo on the right was taken last week when I turned 54,” she continues. “I am currently post-menopausal, with high muscle mass and low body fat. My body weight has increased, I eat more, I have higher energy levels, and my immune system is strong. My metabolic age is 36, with a visceral fat rating of 2.”
Strength Training
Shutterstock
She then goes on to detail her “nutrition and exercise” routine. She starts off by revealing she does strength training three times a week.
Cardio
Shutterstock
She also makes sure to get cardio in, but doesn’t do as much. She does “cardio training 2-3x\week,” she writes.
Walking
Shutterstock
She also makes sure to get her steps in. “Walking daily” is part of her routine.
Nutritious Whole Foods
Shutterstock
As for her diet, she tries to keep it clean. “Eating nutritious whole-food,” is her focus.
Protein
Shutterstock
She also understands the importance of fueling up with protein. “Eating a minimum of 100g protein a day,” is key, she says.
No Processed Sugar or Refined Carbohydrates
Shutterstock
One of her biggest no-nos when it comes to diet? “No processed sugar or refined carbohydrates,” she writes.
No Alcohol
Shutterstock
There is something else she avoids: Drinking her calories. “No alcohol” is her other major, don’t.
She Discovered Weights at 48
Shutterstock
“At the age of 48, I became a personal trainer and started to incorporate lighter weights into my fitness routine. At 50, I started to strength train in the gym using the progressive load technique (increasing the weight or number of reps over time). That’s when I discovered the power of lifting weights and the importance of having lean muscle mass,” she says.
Here Is Why Muscle Is Important
Shutterstock
According to Annie, muscle is the “key” to:
✨ better body composition
✨ burning fat
✨ driving your metabolism
✨ protecting against disease
✨ regulating blood sugar
✨ controlling hunger
✨ increased mobility
✨ better mood
✨ increased energy
She Is “Fitter, Stronger, and Healthier” Than She Was in Her 20s
Shutterstock
Overall, she is happy where she is today. “I can safely say, I am fitter, stronger and healthier now, than I was in my 20’s,” she says.
Having Lean Muscle “Is Key”
Shutterstock
“If you’re serious about staying healthy whilst you age, then having lean muscle is key. The only way to build and maintain muscle is to lift weights and don’t stop. Combined this with good nutrition and that’s the formula that’s worked for me,” she says.
She Adds That “It’s Never too Late”
Shutterstock
Her final words of wisdom? “If I can do it, so can you. It’s never too late, and you are never too old to start,” she says.  And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

        
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        Liz Hilliard
    
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✓Expert-Recommended
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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 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.
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She Discovered Pilates at Age 48
Liz 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 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
Shutterstock
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 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.
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Get Your Steps In
Liz 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 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 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 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.”
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Try the Hilliard Studio Method at Home
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.
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Copyright Fit and 50/Facebook
By Alek KorabSep 09, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
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.
Laurence Codd, the star of the Fit and 50 YouTube channel, is a living example of how you can get fit and build muscle at any age. After starting his fitness journey in his mid-40s, Laurence transformed his body and now shares his journey with the world. He not only shared a video explaining his transformation, but he also spoke with Physique Coach Scott Tousignant on the Lose Fat Get Jacked YouTube channel. In both videos, he details his journey from being overweight in his 30s to getting ripped and staying lean in his 50s. Here is how Laurence says he got fit slim and how he stays lean with a balanced approach to fitness and nutrition.
How Laurence Started His TransformationLaurence’s fitness journey began when he was overweight in his 30s and felt like life was passing him by. As he entered his mid-40s, he found motivation from his son and started going to the gym. It took him two years to get shredded for the first time. Reflecting on that moment, he said:
“The motivation to start training was much deeper than the story I've told in the past... I needed more time. The only way to accomplish this was to get into the best shape possible to live a longer and healthier life.”
Focusing on Balanced NutritionShutterstock
Laurence’s approach to dieting changed over the years. In the beginning, he followed a very unbalanced diet, which led to inconsistent results. Now, he focuses on balanced eating without extremes.
“I would try and make it all up the next day fasting as long as possible,” he says, referring to his earlier days. “Balanced dieting is the best thing I've ever learned... If you overeat one day, you don't have to reduce all those calories the next day. You can spread the reduction out over the next week.”
This flexibility helps him stay lean without the stress of extreme bulking or cutting phases.
Managing Calories and Staying LeanShutterstock
Laurence emphasizes the importance of maintaining a healthy calorie balance. He believes in making small, manageable adjustments to achieve weight loss while maintaining muscle.
“I lost eight pounds really—eight and a half pounds over eight months,” Laurence explains. “It wasn’t a lot of weight to lose, but I started at maintenance and only had to cut 100 calories a day.”
He stresses that it's important not to go overboard with cutting calories too quickly, especially as you age. For him, slow, steady progress is the key.
“I didn’t have to cut many calories to lose that weight. It was more about staying consistent,” he says.
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Building Muscle Without Gaining Excess WeightShutterstock
Laurence Codd attributes much of his success to weight training. He explains his strategy of carefully managing his weight during bulking phases: “I didn’t want to get too fluffy to be shirtless on the internet,” Laurence says with a laugh. “I can move my weight at will. If I decide I want to gain five pounds, I can. If I want to lose five pounds, I can.”
This approach allows him to avoid long, grueling cutting phases that are difficult to maintain and can be mentally draining.
Importance of Consistency Over TimeShutterstock
A big part of Laurence’s success comes from staying consistent with his training and nutrition. He encourages others not to go too hard too quickly but to build up their fitness gradually.
“You can definitely push yourself too hard and too far,” Laurence warns. “A lot of people start at 110%, and they don’t realize that you’ve got to start at maybe 50% and work your way up.”
By gradually increasing the intensity of his workouts, Laurence has been able to stay injury-free and continue progressing in his 50s.
The Role of Sleep and RecoveryShutterstock
Laurence also emphasizes the importance of recovery, especially as you get older. He mentions that he struggled with sleep during his cut phase but recognizes that maintaining good sleep habits is crucial for overall well-being and performance.
“I had some trouble with insomnia... Is that because I got a lot going on in my world right now, or is it because I’m so lean? It’s hard to say, but sleep is essential,” he notes.
RELATED:15 Quick And Easy Protein-Rich Breakfasts That Are Dietitian Approved
Final Thoughts on Staying Lean After 50Shutterstock
For Laurence, the key to staying lean after 50 is balance—balance in nutrition, fitness, and life. His message is clear: you don’t need to go to extremes to achieve your fitness goals. By managing calories, maintaining a consistent workout routine, and staying flexible with your diet, you can stay lean and build muscle even in your 50s and beyond.
“It's way easier when you get lean and stay lean year-round. Your body doesn't rebel against you,” Laurence concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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        7 Habits to Lose 50 Pounds from a Coach
    

        Copyright dietdivatara/Instagram
    
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 24, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at &lt;a href=&quot;http://www.dietdiva.net&quot;&gt;Diet Diva&lt;/a&gt;
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✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Are you trying to lose weight and keep it off? Losing 50 pounds is a big goal, but with the proper habits, it’s achievable. Regarding nutrition, remember to take it slow and not do any fad diets or eliminate entire food groups. As for exercise, moving your body is key, not just focusing only on diet. As a weight loss coach, I recommend these seven habits to my clients when they want to lose a lot of weight and keep it off. 

            
                1. Track Your Food Intake
            
            
        Shutterstock
Use a food journal or an app (like MyFitnessPal or LoseIt) to log everything you eat. People who keep track are the most successful in losing and keeping weight off. Keeping a record of what you eat is accountability but also when you see the calories it is awareness of how quickly they add up throughout the day. Focus on calorie intake and make sure you are also spreading those calories throughout the day.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                2. Prioritize Protein and Fiber
            
            
        ​Also, Amp Up Fiber IntakeShutterstockProtein helps with muscle retention and keeps you full longer. Fiber-rich foods (vegetables, fruits, whole grains) improve digestion, reduce cravings, and also keep you feeling full.

            
                3. Stay Hydrated
            
            
        Shutterstock
Drink at least 80-100 ounces of calorie-free fluids throughout the day. Water is best, but you can also drink decaf tea or add flavor to your water to help drink enough.
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                4. Strength Train & Move More
            
            
        ​4. Incorporate Strength TrainingShutterstockIncorporate strength training two to four times per week to build muscle and boost metabolism. When you lose weight you will lose some muscle. Doing strength training will help to maintain that muscle mass. Walk 10,000+ steps a day as a general rule. Get your heart rate up for at least 20 minutes a day most days of the week.

            
                5. Watch Portions & Eat Mindfully
            
            
        ​She AteShutterstockUse smaller plates. Eat slowly to recognize fullness cues. Avoid eating in front of screens or in the car to be more mindful.

            
                6. Get Quality Sleep (7-9 Hours Nightly)
            
            
        ​STOP Hitting SnoozeShutterstockPoor sleep increases hunger hormones and cravings for unhealthy foods. Set a bedtime routine and limit screen time before bed.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                7. Stay Consistent & Adjust as Needed
            
            
        Shutterstock
When you lose weight, it does not come off every single day; sometimes, you might even gain a pound or two. Stay patient and know the weight will come off if the habits are there. Focus on long-term sustainability rather than quick fixes.
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.
Fitness & Workouts
        I Got in the Best Shape of My Life at 50 With Just 5 Simple Habits
    
Copyright Heather Anderson/YouTube
By Ferozan MastSep 01, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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Fashion influencer Heather Anderson is in her 50s and thriving. The YouTuber is living her best life, and it looks incredible, not just for someone who is 50 but for anyone of any age. So how does she do it? “These five tips have definitely helped me tremendously stay fit,” she says. “But not only that, ladies, they've also helped me just feel mentally like the best version of myself. Now make sure you listen to tip number five because, in my mind, that is one of the most important tips that really has a lot to do with the size I am and how I stay so toned and fit.” Here’s what Anderson recommends.
#1: Attainable ExerciseAnderson highly recommends finding a workout routine that you can stick to long-term. “Tip number one that has really helped me is making sure that my exercise routine is attainable and actually easy to do because that is something I was struggling with is going to the gym in the mornings, actually leaving the house, and having time in my day,” she says. “I own my own business. I got a new puppy. I recently got divorced a year and a half ago, so I've had a lot on my plate, and I've been feeling really stressed out. So, I wanted an exercise routine that was attainable and easy so that I would actually do it. I don't know if you're struggling with that as well.”
RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life
#2: Minimal Alcohol IntakeShutterstock
Anderson is very mindful of her alcohol intake, saying she notices her stomach is flatter by keeping drinking to a minimum. “What I've noticed as I've gotten older, especially if I drink red wine, but honestly, anything—even just having one drink, I will not sleep that well,” she says. “I will fall asleep quickly, but then I wake up at two or 3 a.m., and I'm up for two hours. And then the next day, I'm irritable, I'm groggy, and I don't want to eat as clean as I would if I hadn't drunk alcohol. What I really want to eat after I drink alcohol is pizza, hamburgers, and french fries, and that is not something that I want to eat because that is not going to help me maintain and look as fit as possible. Maybe once a week, I will have one to two drinks, but really that's it because any more than that, I just don't feel like the best version of myself, and I won't want to work out, and I won't want to eat healthy.”
#3: Intermittent Fasting
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Anderson swears by intermittent fasting to keep herself slim and trim. “Intermittent fasting helps you sleep better,” she says. “It boosts your immune system, it helps your metabolism and even helps your brain think better, believe it or not. And it has definitely helped me maintain a healthy weight. I only eat between the hours of 11 a.m. and 6 p.m. I try to have my last meal by 5:30 p.m. Now, if I'm going out at night, of course, I make exceptions. I'll probably go out to dinner maybe one to two nights a week, and on those nights, I will just eat later. But then what I do to sort of maintain the intermittent fasting is instead of waking up the next day and eating at 11, I will wait until 12.30 or one to have my first meal.”
#4: Hot YogaShutterstock
Anderson loves the physical and mental benefits of Bikram yoga sessions. “I'm honestly addicted to it because it makes me feel so good,” she says. “It keeps me toned. I think it also helps me maintain my weight because it's 105 degrees for 90 minutes, and you literally sweat like crazy. Honestly, you look like you just stepped out of the shower when you're done with this yoga class. That is how much you sweat, but it's detoxifying. It rejuvenates every single cell of your body… It is healing; I feel like a million bucks when I walk out of there. It not only helps me stay toned and fit, but it also helps me mentally. Recently, I just moved, so I wasn't able to do it for a couple of days. And I honestly felt my anxiety start to rise, and I started to feel a little bit down and depressed. And then I was able to practice yoga this morning, and oh my gosh, you guys, I feel 10 million times better.”
RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger
#5: Eating CleanShutterstock
Anderson says eating a clean, healthy diet is her number one tip for looking and feeling your best. “If you just eat clean and you only exercise two to three times a week, you'll be able to maintain weight and just be healthy and fit,” she says.”When I was in my late twenties and early thirties, I only worked out maybe two or three times a week, but I was really disciplined about what I ate. I honestly think what you eat and put in your mouth is like 80% of the reason you are the size that you are.”
Typical DietShutterstock
Anderson follows a paleo-ish diet and always starts her day with a big glass of water. “I eat a lot of salads, I eat a lot of proteins like chicken, like fish, like nuts,” she says. “And I think as we age too, it's very important that you get enough protein. If you're not getting enough protein, then your hair will start to fall out. You won't build muscle as much. I also eat a lot of eggs. I eat a lot of fruit. I eat a lot of salads,” Heather says.
Breakfast and LunchShutterstock
For breakfast, I'll have eggs with some gluten-free toast with almond butter on it or even peanut butter. For lunch, I'll have a tossed green salad with either chicken salad or tuna salad on top of it.
RELATED:Top 10 Foods Every Man Should Eat Every Day to Build “Dense” Muscle
DinnerShutterstock
For dinner, I will have fish or chicken with broccoli or a salad or a vegetable. Yes, I will have bread every once in a while, and yes, I will have dessert, maybe, like every day. I'll have one thing that's sweet, just like a little something, because that is my vice.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
Nutrition & Diet
        3 Doctor-Approved Tips Boost Ozempic Results Within 14 Days
    

        5 Expert Tips to Keep Weight Off After Ozempic
    

        Copyright The GYN MD/YouTube
    
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Struggling with weight loss can feel like an uphill battle, especially when traditional methods haven't delivered the results you've hoped for. Dr. Jennifer McCann, who is board-certified in both OB/GYN and Obesity Medicine, understands this challenge. "I've been helping women achieve their health optimization for over 12 years," says Dr. McCann, who specializes in complete women's care that incorporates total wellness including gynecology, hormonal status, and weight optimization. These practical tips can help you see enhanced results within just two weeks while using weight loss injections.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                What Exactly Are These Injections?
            
            
        "These injections include medicine like semaglutide, otherwise known as Ozempic, and Mounjaro," Dr. McCann explains in her post. She notes that semaglutide has FDA approval specifically for weight loss in certain individuals, while Mounjaro is approved for type 2 diabetes but commonly used off-label for weight loss.

            
                How Do They Work?
            
            
        Wegovy vs Ozempic: Pros and Cons for Weight Loss TreatmentShutterstockThese medications work through multiple mechanisms to help you lose weight. "They work by inhibiting glucagon release, which is what makes you hungry. They decrease glucose production from the liver, delay gastric emptying, and decrease appetite," Dr. McCann explains. These combined effects lead to what she describes as "significant weight loss," particularly beneficial for people with limited mobility.

            
                Are They Right For Everyone?
            
            
        ​5. Skipping Follow-up AppointmentsShutterstockBefore trying these medications, Dr. McCann warns about important contraindications. "There are several contraindications listed by the manufacturers which include a personal or family history of thyroid cancer or other endocrine problems or cancers," she points out. Side effects can include digestive issues, though Dr. McCann mentions "most of these side effects go away or subside after taking these medicines for a few weeks."
RELATED:20 Possible Ozempic Side Effects

            
                 Tip 1: Ditch The Soda Habit
            
            
        ​2. Sugary DrinksShutterstockThe first critical change Dr. McCann recommends is eliminating all sodas and sugary drinks from your diet. "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann warns. This stark fact makes cutting out these beverages non-negotiable for serious weight loss.

            
                What About My Caffeine Fix?
            
            
        ​You’re Drinking Your CaloriesShutterstockYou don't have to give up caffeine entirely. "I'm not saying give up caffeine. If you still need caffeine, coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia," recommends Dr. McCann. She also suggests "a sugar-free skinny latte" as another good option.

            
                 Tip 2: Make Protein Your Priority
            
            
        ShutterstockWhen it comes to eating while on these medications, Dr. McCann emphasizes one key nutrient above all. "Protein, protein, protein. Make sure that when you feel like eating, you get your protein, specifically lean protein," she advises.

            
                Why Protein Matters So Much
            
            
        ​Teriyaki Salmon & RiceShutterstockSince these medications reduce your appetite, making every bite count becomes crucial. "If you don't take in enough protein, you will lose your muscle and you won't be able to burn as many calories as you did before losing that muscle," explains Dr. McCann. She adds that "protein increases your metabolism by increasing your muscle," creating a virtuous cycle for weight loss.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Tip 3: Just 20 Minutes Of Movement
            
            
        ​Create Your Workout FlowShutterstockExercise completes Dr. McCann's trifecta of weight loss boosters. "Exercise is very important for weight loss, for keeping the weight off, for losing it, for your cardiovascular health," she notes. There's also a mental health benefit: "It actually is a natural remedy for anxiety because it releases cortisol."

            
                Starting Small Works
            
            
        ShutterstockYou don't need to commit to lengthy gym sessions to see results. "If you're just starting out, 20 minutes four times a week through a high intensity training, something like HIIT classes, will be just fine," Dr. McCann recommends. This manageable approach makes starting an exercise routine less daunting.

            
                What If I Have Physical Limitations?
            
            
        ShutterstockDr. McCann acknowledges that not everyone can perform high-intensity exercise. "If you do have physical limitations, exercise is still important, but you may need to talk to a personal trainer to see what exercises that you specifically can do," she advises. The goal remains preserving muscle mass, which is crucial for metabolism.
RELATED:20 Things to Avoid While on Ozempic

            
                The Bigger Picture
            
            
        ​How to Make Evening Walks a HabitShutterstockDr. McCann views these medications as a starting point rather than a complete solution. "Make sure to use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections," she concludes. This forward-thinking approach helps ensure your results last long after the medication period ends.
By implementing these three straightforward strategies—eliminating sugary drinks, prioritizing protein, and incorporating regular exercise—you can maximize your results while using weight loss injections like Ozempic and create sustainable habits for long-term success.
Fitness & Workouts
        Woman Walked 20,000 Steps a Day: 6 Benefits
    

        Copyright Erin Giles/YouTube
    
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Most people hit roadblocks in their fitness journey, trying program after program without seeing meaningful results. That's exactly where Erin Giles found herself before embarking on a challenge to walk 20,000 steps every day for 30 days. What began as an alternative to a Spartan Race she wasn't quite ready for evolved into a transformative experience with benefits far beyond what she expected. For anyone seeking a sustainable way to improve their health without extreme dieting or intense workouts, Erin's walking journey offers practical inspiration and surprising insights.

            
                Why She Started This Crazy Challenge
            
            
        Sometimes, the best decisions start with saying no to something else. "I chickened out on saying yes to a spartan race with one of my best friends. I decided on a whim to do another kind of challenge," Erin explains about her initial motivation.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                The Challenge: 20,000 Steps Every Day
            
            
        Shutterstock
Walking 20,000 steps daily is no small feat. "I had never tracked my steps or attempted a step goal so I had no idea how time-consuming 20,000 steps a day would be or how my body would handle it," Erin admits about starting this challenge. On average, accumulating this many steps took about three hours daily, distributed throughout the day.

            
                Her Daily Walking Schedule
            
            
        ​She Recommends Three 10-Minute Walks Per DayShutterstockMy strategy involved multiple walking sessions throughout the day. "I walked every morning for at least 45 minutes and when I got home, that's when I would do my weight training. This would roughly put me at around 7 to 8,000 steps by about 9 a.m. every morning," Erin explains. Additional walking periods included 30 minutes after lunch or mid-afternoon, a 10-minute jog, and completing remaining steps after dinner—sometimes walking circles through the house or using a treadmill.

            
                Benefit 1: Physical Transformation
            
            
        Shutterstock/Andrii KobrynThe physical results were measurable and significant. "After walking 20,000 steps a day for at this point I'm around day 43, I've lost a total of three inches around my thighs so that's pretty cool. And last time I weighed myself I lost two pounds," Erin shares about the body changes she experienced.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                When Simple Works Better Than Hard
            
            
        ​Do Low Intensity CardioShutterstockThese physical improvements came without restrictive dieting or high-intensity workouts that had previously failed her. "I was at the point where I had tried 75 hard and it didn't even work for me," Erin reveals, highlighting how sometimes simpler approaches can be more effective.

            
                Benefit 2: Mood Enhancement
            
            
        ​There Are So Many Health Benefits of WalkingShutterstockPerhaps the most profound change occurred in mental wellbeing. "More than the weight. More than the physical changes. My mood. Oh my gosh. I was in such a different happy good mood this last month," Erin enthusiastically reports. The regular walking routine created a positive feedback loop where she actually began craving the activity.

            
                From "Have to" to "Want to"
            
            
        ​Habit StackingShutterstock"I didn't like that it was taking up so much time for my day but you know as weeks went on I didn't really mind it. I actually craved it getting up on a Saturday morning at 6:30 and I have the option not to. It feels nice," Erin explains, describing how what started as an obligation became a pleasure.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Benefit 3: Connection With Nature
            
            
        ​Do Shorter Walks More FrequentlyShutterstockAn unexpected spiritual dimension emerged from the challenge. "It's not just the walking. It's being outside with nature. It's being outside with God. It's feeling connected to the earth and the trees and the birds and the sun," Erin shares with genuine appreciation.

            
                Seeing With New Eyes
            
            
        Shutterstock
This deeper connection fostered gratitude and a new perspective: "I have this new appreciation for where we live. The world we live in. I found myself truly marveling at its beauty and at the sounds and at the light. And for that I just have felt so abundant and so grateful."

            
                Benefit 4: Community Building
            
            
        ​Build Your Support NetworkShutterstockThe challenge created opportunities for meaningful social connections. "We're all like a little community now that says good morning to each other," Erin describes about the regular morning walkers she encountered. What began as a solitary activity evolved into a social experience.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Better Relationships Through Walking
            
            
        ShutterstockWalking also provided quality time with loved ones. "Not to mention the social benefits you receive from walking with someone. It's going to give them your undivided attention and it's going to be extremely beneficial for your relationship," Erin points out, highlighting how walking together fosters deeper connections through shared experiences.

            
                Benefit 5: Improved Digestion
            
            
        ​If You Don’t Eat Enough It Can Cause Muscle LossShutterstockThe digestive benefits of walking became undeniably clear—sometimes in unexpected ways. "Walking extremely benefits your digestive system by lowering your blood sugar and walking after eating stimulates your stomach and intestines, making food move through you more quickly and it helps with digestion," Erin explains about this health benefit.

            
                That Embarrassing Moment...
            
            
        ShutterstockShe learned this firsthand through a comical but enlightening bathroom emergency during one of her walks—a stark reminder of how movement influences our body's systems in powerful ways.

            
                Benefit 6: Overcoming Psychological Barriers
            
            
        Shutterstock
Perhaps the most profound benefit was recognizing and breaking through mental limitations. "Another thing I realized during this was that I don't ever really commit to physically hard things," Erin discovered, connecting this pattern to childhood asthma experiences that had created fear around physical exertion.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Facing My Childhood Fears
            
            
        Shutterstock"I kind of realized that block that I had with feeling of fear that would rise up in me when my chest would get tight or when my breathing would become too heavy. I would tell myself you know pump the brakes you got to stop it's going to get worse," she reveals. By the challenge's end, she was running 10-15 minutes without stopping—something she'd never accomplished before.

            
                Movement Creates Breakthroughs
            
            
        ​The Clinical Approach to WalkingShutterstockThis breakthrough extended beyond physical capabilities into her overall outlook: "You never know what you may process or realize while you are moving while you are moving forward while you are taking action."

            
                Tips For Your Own Walking Journey
            
            
        Shutterstock"Get creative with how you get your steps in," she suggests. "I was waiting in the mobile parking lot to pick up friends at the airport. And instead of sitting in the car, I probably paced the circle of the parking lot 20 times before they let me know they were ready."

            
                Beat The Heat
            
            
        Shutterstock
For challenging conditions like hot weather, preparation is key: "Get a cooling towel. It really helped. Just put it on my neck or I would tie it around my head. And on the days when it's 90-95 outside I will not leave the house without a cooling towel now."

            
                Mix Up Your Terrain
            
            
        ShutterstockTo maximize benefits and prevent adaptation, Erin recommends varied terrain: "Choose areas to walk in that are not just completely flat the whole time. You see when something becomes easy for our bodies, our bodies adapt and we don't burn as many calories." Adding hand weights or ankle weights can further increase intensity as your body adapts.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                The Science-Backed Benefits
            
            
        ShutterstockBeyond personal experience, research supports the benefits of regular walking. "Studies show that 9,000 steps a day reduces or slows the rates of cognitive decline," Erin notes. "Studies also show that walking boosts creativity by 60% compared to sitting. Just 35 minutes a day can reduce depression symptoms and improve your mood."

            
                Walking vs. HIIT For Hormones
            
            
        Top 17 Expert Hacks to Burn Fat and Transform Your Body by 30 Minutes of WalkingShutterstockFor hormonal health, walking offers advantages over high-intensity exercise: "Unlike HIIT workouts, a lower intensity exercise such as walking helps your hormones by reducing cortisol which is your stress hormone and releasing endorphins which help you feel good."

            
                It's Now Part Of My Life
            
            
        ShutterstockWhat began as a 30-day challenge has become a sustainable lifestyle change. "I'm still getting up every single morning and walking," Erin says, highlighting the lasting impact of her commitment. By focusing on consistency rather than intensity, she discovered that sometimes the simplest activities deliver the most profound transformations.

            
                Your First Step Forward
            
            
        ShutterstockWhether you're looking to lose weight, improve mood, build community, enhance digestion, overcome fears, or simply connect more deeply with nature, walking offers an accessible path forward. As Erin discovered, those 20,000 daily steps led not just to physical changes but to unexpected life transformation in ways she never anticipated.
Nutrition & Diet
        3 High-Protein, Low-Carb Meals That Helped This Woman Drop 40 Pounds
    

        Copyright KetoFocus/YouTube
    
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
We've all hit that frustrating weight loss plateau where nothing seems to work anymore. For Dr. Annie Lampella, a Doctor of Pharmacy who has been living a low-carb lifestyle for over 11 years and founder of the KetoFocus Channel with more than 600,000 subscribers, the breakthrough came from a surprisingly simple adjustment. "I've slimmed down a little bit over the last year because I've been doing something different. I've been eating more protein," Annie explains. By maintaining her low-carb approach but strategically increasing her protein intake, she finally dropped those stubborn 40 pounds. Discover the exact meals that made the difference in her daily routine and could help you break through your own plateau, too.

            
                Why I Ditched Intermittent Fasting
            
            
        Annie no longer practices intermittent fasting, recognizing its limitations for her new nutritional approach. "I no longer skip breakfast because, with the amount of protein that my body needs, it's really hard to get that in with just one or two meals," she shares. Instead, she prepares convenient, protein-packed egg bites that can be easily reheated throughout the week.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Breakfast: Easy Egg Bites You Can Make Ahead
            
            
        ShutterstockThe simple recipe combines a dozen eggs, salami (though Annie notes deli ham or pepperoni works excellently too), feta cheese, and salt. After spraying the muffin tin with avocado oil, she layers each cavity with salami, cracks an egg into each one, seasons with salt, and tops with crumbled feta before baking at 400°F for about 15 minutes.
"Each one of these has around 10 grams of protein. So if I have three, I'm getting 31 grams of protein," Annie points out. She pairs them with a latte made from macadamia nut milk to refuel after her morning workout while keeping her satisfied through her computer work session.

            
                The Magic Number: 30 Grams Per Meal
            
            
        ​Start Your Day with 40 Grams ProteinShutterstock"It's important for me to get at least 30 grams of protein in each meal, ideally around 30 to 50 grams," Annie says, "because that's what keeps me satisfied so I'm not hungry and not snacking in between meals." This protein target has been crucial to her 40-pound weight loss success and helps fuel her five-days-a-week weight training routine.

            
                Lunch: That Fancy Chopped Salad Everyone's Making
            
            
        ​Organic Salad Greens: The Foundation for Lasting FullnessShutterstockFor her midday meal, Annie creates a trendy Instagram-inspired Italian chopped salad that delivers both nutrients and substantial protein. "Salads are a great way to sneak in a variety of veggies and make the most nutrient impact," she explains.

            
                Eat The Rainbow (With Plenty of Protein)
            
            
        ShutterstockHer colorful creation includes lettuce, tomato, cucumber, roasted red pepper, kalamata olives, and plenty of salami for protein. The salad gets tossed with a simple homemade vinaigrette of olive oil, red wine vinegar, Dijon mustard, oregano, red pepper flakes, and a pinch of salt.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Why This Salad Actually Fills You Up
            
            
        ​ Mistake 2: Not Having a Lifestyle PlanShutterstockAnnie values the volume that salads provide through water and fiber, which helps fill her up alongside the protein. "This salad has a lot of water and fiber. And that's also going to help fill me up fast," she notes. Combined with adequate protein, this approach helps her stay full until dinner without snacking.

            
                Dinner: A Pasta Night That Won't Derail Your Progress
            
            
        ​Cream-Based Pasta Dishes: The Hidden Calorie TrapShutterstockAnnie's dinner showcases how her high-protein approach can work for the whole family. She prepares a creamy chicken pasta dish using a special low-carb pasta that packs a serious protein punch.

            
                The Secret Ingredient: Lupin Bean Pasta
            
            
        Shutterstock"I'm using my favorite protein packed, low carb, gluten-free pasta. Each serving has 20 grams of protein and 15 grams of fiber," Annie explains. Made from lupin beans rather than wheat, this pasta provides significant protein while remaining gluten-free and cooks faster than traditional pasta.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                When Recipes Go Wrong: Quick Fixes
            
            
        ​Buffalo Chicken Lettuce WrapsShutterstockThe dish combines red onion, mushrooms, cream cheese, roasted garlic, and cooked chicken, creating a family-friendly meal that still meets her protein goals. When the original recipe didn't turn out as planned, Annie adapted by adding chicken broth and heavy cream to create a creamier sauce. "Casseroles like this one, my whole family tends to enjoy," she notes, suggesting pairing it with steamed broccoli or a side salad for a complete meal.

            
                It's Not Just About Weight Loss
            
            
        ​Weigh Yourself DailyShutterstockThroughout her day of eating, Annie consistently aims for 30-50 grams of protein per meal, which has been key to her 40-pound weight loss. As she lifts weights five days a week, she needs sufficient protein not just to maintain muscle but to build it as well. "As you get older, it's harder to build and maintain muscle," Annie points out, "and it's muscle and strong bones that helps keep you from getting injuries that affect mobility late in life."
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Think About Your Future Self
            
            
        ShutterstockHer preventative approach focuses on avoiding common age-related issues like hip and knee replacements and shoulder injuries by prioritizing protein now. "I'm trying to avoid hip and knee replacements and shoulder injuries later in life. And those are all common as you get older. So prevention needs to happen for me as early as possible," she shares.

With these three protein-focused meals forming the backbone of her daily nutrition, Annie has found the sweet spot that supports her fitness goals while helping her shed those 40 pounds without giving up her low-carb lifestyle. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
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