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Nutrition & Diet
βœ“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.

She Broke 9 "Weight Loss Rules" and Lost 45 Pounds β€” Here's How

Break these common rules and start seeing real results.

Christopher Roback
By Christopher RobackMar 21, 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
Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds and Kept It Off With These Simple Changes
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackMar 21, 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
Nutrition & Diet

Have you been following all the "right" weight loss advice but still struggling to see results? You're not alone. For years, I followed conventional wisdom that actually made losing weight harder, not easier. Katie Dunlop, a certified personal trainer, transformed her body by shedding 45 pounds and flattening her bellyβ€”but only after she started breaking the very rules she thought were helping her. Discover which weight loss rules might be sabotaging your progress and what actually works instead.

1. I Stopped Assuming Healthy Foods Automatically Lead to Weight Loss

"I started eating all these healthy foods like avocados and nuts and made dressings with tons of oils," Katie shares in her post. "I was eating healthy, but when it came to losing weight, it just wasn't happening." While nutritious foods are essential for your health, Katie learned that calories still matter. Studies show people underestimate calories from healthy foods by up to 50%. That "healthy" meal might be twice as calorie-dense as you think.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

2. I Rejected the "No Eating After 7 PM" Rule

Katie admits, "I would cut myself off at seven, even if I hadn't had dinner or enough to eat. What usually happened is that I'd end up binging at night." Breaking this arbitrary time rule transformed her approach. The time you eat doesn't matter for fat lossβ€”it's your total daily intake that counts, Katie discovered. You can eat dinner at 10 PM and still lose weight if you stay within your overall calorie goals. For digestion, Katie now recommends a two-hour window before sleep without eating.

3. I Started Embracing Carbs, Not Cutting Them

"If you cut carbs out of your diet, you'll probably notice initial weight loss because you're eating less," Katie explains, "but it's definitely not going to help you lose weight long-term." Breaking this popular diet rule was game-changing. Research shows cutting carbs can be particularly harmful for women since we need them to balance hormones and energy levels. Katie warns that eliminating carbs increases stress and cortisol levels, making fat loss even harder over time.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

4. I Stopped Believing in Spot Reduction

"You can't say, 'Oh, I have this belly fat right here. How do I get rid of my belly fat? How do I get rid of my love handles?'" Katie points out. "We cannot spot reduce it." Instead of focusing on targeted exercises promising to melt fat from specific areas, Katie learned that overall strength training and caloric deficit were the keys. Women typically hold weight in the lower belly and triceps, so these areas improve as overall body fat decreases.

5. I Quit Stressing About Eating Every 2-3 Hours

"I remember I would stress about this. I would be on the clock waiting, thinking 'Shoot, I gotta keep it going, I gotta make sure I'm eating every two to three hours,'" Katie recalls. Breaking this rule freed her from unnecessary stress. Research shows your total daily nutrition matters more than eating frequency. Katie now focuses on balanced meals with healthy fats, proteins, carbohydrates, and fiber rather than obsessing over timing.

6. I Stopped Fearing Fat in My Diet

Katie admits, "I was convinced for years that my low-fat yogurts, low-fat cookies, low-fat crackers were good for me and would help me maintain a lower weightβ€”and they didn't." Breaking this rule transformed her nutrition. Healthy fats from avocados, nuts, and olive oils are essential for hormone balance and feeling satisfied. The problem with many low-fat products, Katie discovered, is their high sugar content, which can be more harmful than moderate amounts of good fats.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

7. I Stopped Relying on the Scale to Track Progress

"The scale is not the best way to track your fat loss," Katie emphasizes. "As women especially, the scale goes up and down three to five pounds day to day, week to week, depending on our cycle and water retention." Breaking free from scale obsession gave Katie a more accurate view of her progress. When gaining muscle while losing fat, the scale can be particularly misleading. Katie now recommends taking photos and measurements instead.

8. I Abandoned the "All or Nothing" Approach

"I used to live in this all-or-nothing mentality, and it would be the greatest excuse I ever had," Katie shares. "I'd say, 'It's never going to work because I can't meal prep' or 'I can't make all my food at home.'" Katie rejected the rule that you must eat "clean" 100% of the time. She ditched "cheat days" in favor of an 80/20 lifestyle where making better choices most of the time allows for flexibility without derailing progress.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

9. I Rejected the "Slowing Metabolism After 30" Myth

"Every day I hear that once you turn 30, your metabolism starts going downhill, or once you hit 40, or during perimenopause or menopause, nothing works anymore," Katie notes. Breaking this rule changed her entire perspective on aging and fitness. Research shows metabolism doesn't significantly change from ages 20 to 60. What does change is muscle massβ€”we lose 3-5% of muscle every decade after 30. Katie now knows that strength training becomes more important with age, not less. "All the data shows that no matter what age or phase you're at, the more you increase and focus on strength training and protein intake, the more you'll continue to see results."

Remember, sustainable weight loss isn't about following arbitrary rulesβ€”it's about understanding what actually works for your body. Which of these "rules" have you been following? Breaking them might be exactly what you need to finally see results.

sustainable-weight-losssuccess-stories-transformations

More For You

Nutrition & Diet

She Broke 9 'Weight Loss Rules' and Lost 45 Lbs

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds and Kept It Off With These Simple Changes
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackMar 21, 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
βœ“Evidence-Based

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

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

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

Have you been following all the "right" weight loss advice but still struggling to see results? You're not alone. For years, I followed conventional wisdom that actually made losing weight harder, not easier. Katie Dunlop, a certified personal trainer, transformed her body by shedding 45 pounds and flattening her bellyβ€”but only after she started breaking the very rules she thought were helping her. Discover which weight loss rules might be sabotaging your progress and what actually works instead.

1. I Stopped Assuming Healthy Foods Automatically Lead to Weight Loss

"I started eating all these healthy foods like avocados and nuts and made dressings with tons of oils," Katie shares in her post. "I was eating healthy, but when it came to losing weight, it just wasn't happening." While nutritious foods are essential for your health, Katie learned that calories still matter. Studies show people underestimate calories from healthy foods by up to 50%. That "healthy" meal might be twice as calorie-dense as you think.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

2. I Rejected the "No Eating After 7 PM" Rule

Katie admits, "I would cut myself off at seven, even if I hadn't had dinner or enough to eat. What usually happened is that I'd end up binging at night." Breaking this arbitrary time rule transformed her approach. The time you eat doesn't matter for fat lossβ€”it's your total daily intake that counts, Katie discovered. You can eat dinner at 10 PM and still lose weight if you stay within your overall calorie goals. For digestion, Katie now recommends a two-hour window before sleep without eating.

3. I Started Embracing Carbs, Not Cutting Them

"If you cut carbs out of your diet, you'll probably notice initial weight loss because you're eating less," Katie explains, "but it's definitely not going to help you lose weight long-term." Breaking this popular diet rule was game-changing. Research shows cutting carbs can be particularly harmful for women since we need them to balance hormones and energy levels. Katie warns that eliminating carbs increases stress and cortisol levels, making fat loss even harder over time.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

4. I Stopped Believing in Spot Reduction

"You can't say, 'Oh, I have this belly fat right here. How do I get rid of my belly fat? How do I get rid of my love handles?'" Katie points out. "We cannot spot reduce it." Instead of focusing on targeted exercises promising to melt fat from specific areas, Katie learned that overall strength training and caloric deficit were the keys. Women typically hold weight in the lower belly and triceps, so these areas improve as overall body fat decreases.

5. I Quit Stressing About Eating Every 2-3 Hours

"I remember I would stress about this. I would be on the clock waiting, thinking 'Shoot, I gotta keep it going, I gotta make sure I'm eating every two to three hours,'" Katie recalls. Breaking this rule freed her from unnecessary stress. Research shows your total daily nutrition matters more than eating frequency. Katie now focuses on balanced meals with healthy fats, proteins, carbohydrates, and fiber rather than obsessing over timing.

6. I Stopped Fearing Fat in My Diet

Katie admits, "I was convinced for years that my low-fat yogurts, low-fat cookies, low-fat crackers were good for me and would help me maintain a lower weightβ€”and they didn't." Breaking this rule transformed her nutrition. Healthy fats from avocados, nuts, and olive oils are essential for hormone balance and feeling satisfied. The problem with many low-fat products, Katie discovered, is their high sugar content, which can be more harmful than moderate amounts of good fats.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

7. I Stopped Relying on the Scale to Track Progress

"The scale is not the best way to track your fat loss," Katie emphasizes. "As women especially, the scale goes up and down three to five pounds day to day, week to week, depending on our cycle and water retention." Breaking free from scale obsession gave Katie a more accurate view of her progress. When gaining muscle while losing fat, the scale can be particularly misleading. Katie now recommends taking photos and measurements instead.

8. I Abandoned the "All or Nothing" Approach

"I used to live in this all-or-nothing mentality, and it would be the greatest excuse I ever had," Katie shares. "I'd say, 'It's never going to work because I can't meal prep' or 'I can't make all my food at home.'" Katie rejected the rule that you must eat "clean" 100% of the time. She ditched "cheat days" in favor of an 80/20 lifestyle where making better choices most of the time allows for flexibility without derailing progress.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

9. I Rejected the "Slowing Metabolism After 30" Myth

"Every day I hear that once you turn 30, your metabolism starts going downhill, or once you hit 40, or during perimenopause or menopause, nothing works anymore," Katie notes. Breaking this rule changed her entire perspective on aging and fitness. Research shows metabolism doesn't significantly change from ages 20 to 60. What does change is muscle massβ€”we lose 3-5% of muscle every decade after 30. Katie now knows that strength training becomes more important with age, not less. "All the data shows that no matter what age or phase you're at, the more you increase and focus on strength training and protein intake, the more you'll continue to see results."

Remember, sustainable weight loss isn't about following arbitrary rulesβ€”it's about understanding what actually works for your body. Which of these "rules" have you been following? Breaking them might be exactly what you need to finally see results.

Nutrition & Diet

She Lost 49 Pounds in her 40s When She Stopped Dieting and Started Doing This One Thing

Ruth_Soukup8
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothNov 07, 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:
βœ“Evidence-Based

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

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

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

Are you struggling to lose weight despite dieting? Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. In a new post, she reveals a few mistakes she made and then the one thing she did to fix them. β€œI lost 49 pounds in my 40s when I stopped dieting and started paying attention to this one thing,” she writes in the Instagram video.

She Was Eating Plant-Based, Counting Calories, and Running 3 to 5 Miles Per Day, But Struggled to Lose Weight

β€œI struggled with my weight for ten long years and failed at more diets than I can count. Even though I thought I was doing all the right things,” she writes in the post. What was she doing? β€œEating plant-based,” counting her calories, and β€œrunning 3-5 miles every day.”

At 43, She Decided to Do Something Different

She wasn’t getting the results she wanted. β€œI couldn’t understand why nothing seemed to work or why it felt like my metabolism was just broken. At some point, I started to lose hope. Maybe you can relate. But one day, when I was 43 years old, I finally got so fed up that I decided to do something totally different,” Ruth writes.

She Did Research to Understand β€œThe Science of Weight Loss”

β€œInstead of dieting, I did real research to understand the science of weight loss, especially for women over 40. I wanted to know why we gain weight as we get older and it’s so hard to lose it. I was shocked to discover that weight loss has almost nothing to do with calories and everything to do with HORMONES. That’s it. That’s the secret. The one thing,” she reveals.

She Lost 49 Pounds and Has Kept It Off

β€œI totally changed my focus from counting calories to simply balancing my hormones, to eating the foods that would nourish my body, and creating better habits for a sustainable lifestyle. Ultimately, making that shift is what helped me lose 49 pounds and keep it off, and I’ve now helped thousands of other women over 40 do the same,” she says.

She Stopped Calorie Counting

In another post she discusses other healthy habits that helped her lose weight fast. β€œI struggled with my weight for YEARS, failing at diet after diet, always believing that the problem was ME and my own lack of willpower before I was finally able to lose 49 pounds and actually keep it off. So what was my secret? It was pretty simple, actually. I just focused on my hormones. That meant I committed to stop dieting! No more counting caloriesβ€”instead focused on nourishing my body,” she writes.

RELATED: Nutritionist Reveals 3 Surprising Foods She Ate to Lose 15 Pounds (Including Dessert for Dinner)

She Quit Sugar and Processed Food

She also majorly cleaned up her diet. She eliminated a few things. β€œI detoxed from sugar and stopped eating toxic processed food. It’s the first step in balancing your hormones,” she writes.

She Amped Up Her Protein Intake

She also refocused her diet. β€œI started eating a lot more healthy fat and nutrient-dense protein,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

RELATED: Man Ate Bacon and Eggs for 30 Days and His Blood Work Stunned Doctors

She Switched From Cardio to Strength Training

She also switched up her approach to exercise. β€œI focused on strength training & building lean muscle mass instead of burning calories through high-intensity cardio,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

She Focused on a Healthy Lifestyle

Lastly, she looked at the big picture. β€œI didn’t give myself a timeline. I just focused on changing my lifestyle,” she writes. β€œBut I still lost more than 40 pounds in six months, have kept it off for more than 3 years, and now I’ve helped thousands of women do the same.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 110 Pounds in 2 Years By Walking 30 Minutes Every Day

Cara_Peterkin1
Copyright Cara Peterkin/YouTube
Leah Groth
By Leah GrothNov 17, 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:
βœ“Evidence-Based

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

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

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

Have you been struggling to lose weight but aren’t sure where to start? One expert has some game-changing advice on how to do it. Cara Peterkin is a fitness professional and YouTuber who weighs 250 pounds. β€œNow I'm 140 pounds, and I'm gonna tell you exactly how I lost the weight,” she says, revealing that the process took two and a half years, β€œand I've maintained my weight for the past year.”

Childhood Eating Habits Shaped Her Relationship with Food

Cara reveals that she grew up with unhealthy eating habits. β€œQuick backstory: my parents were all about ease, easily getting food to us, which meant minimal cooking. We go to Chick-fil-A, we'll go to McDonald's, we'll go to the Mexican restaurant, quick box mac and cheese, whatever was easy. That's what they did. And that set the tone for my relationship with food for the rest of my life,” she says in her post.

She Gained a Lot of Weight During Her First Two Pregnancies But Lost It

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

Cara first struggled with her weight when she got pregnant at 15 and went from 150 to 192 pounds. β€œTypically pregnant women should only gain about 20 to 25 pounds, according to Google, but I gained 42 pounds,” she says. However, she lost it pretty easily because she was young, following a calorie deficit and exercising. When she went to college, the β€œfood inconsistency” and β€œunhealthy patterns really started to return,” she says. β€œI definitely gained the college 30, so I went from 150 to 180. Her senior year of college she got pregnant again and went from 180 to 225 pounds.

β€œThat was tough. I definitely looked at myself differently, and I had to adjust. I tried to adjust to the weight and just said, β€˜Hey Karen, you may be that girl over 200 pounds, and you need to accept it.’ But I was so uncomfortable. I tried different weight loss methods, and I started with Weight Watchers, which got me down to about 200 pounds.”

She Ended Up 250 Pounds After Her Last Pregnancy and Couldn’t Lose It

High Angle View Of A Human Foot On Weighing ScaleShutterstock

She then β€œhad to kick it in high gear β€œ and tried to clean her diet and eliminate processed foods. β€œWith diet, exercise, plenty of strength training, and walking, I was able to get to about 160 pounds, which was amazing. Of course, life happened. What does that mean? I went through a depression, I went through different things in my life, and I ended up gaining weight a little bit, a little bit, a little bit, a little bit until it was a lot of it and ended up at about 190 pounds average. And it was tough. I would do different yo-yo diets, try different methods, get down to 180, but always would creep back up to that 190.” During her last pregnancy, she started at 190 pounds and went up to 250 pounds. β€œI could not even fathom being at that number, but I was there. I will tell you that it was probably the hardest thing for me to accept, but I just made it work.” Then COVID happened, and she remained at 250, battling postpartum depression.

She Hit Her Breaking Point

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

Cara’s β€œbreaking point” and β€œaha” moment happened when she had an interview and couldn’t fit into her size 16 pants. β€œI immediately ran to the store to buy that bigger size. But once I saw the size 18 and that number, it hit me like, Kara, what's going on? You've never been this size. What are you gonna do differently? I did not let myself buy those size 18 pants, and that was my breaking point. I knew I had to make a change because I couldn't buy that bigger size.”

She Lost Her First 35 Pounds with Weight Watchers and OrangeTheory

Lafayette - Circa April 2017: Weight Watchers Meeting Location. Oprah Winfrey is a Weight Watchers Spokesperson and Stockholder IVShutterstock

In March of 2021, she tried Weight Watchers again, pairing it with OrangeTheory, losing 35 pounds and getting down to 215. β€œI still had a long way to go,” she said, revealing that according to her BMI, her healthy weight range is 140 to 160. You can benchmark your progress with this useful Lean Body Mass Calculator.

Then, She Eliminated Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugarShutterstock

In 2022, she really changed the game. β€œThat's where the real change began. I eliminated all processed foods and only shopped the outside skirts of the grocery store. So protein, dairy, fruits and veggies. That was my main diet,” she said.

She Also Tracked and Measured Her Food

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

β€œI tracked everything I ate with my Fitness Pal. I measured everything I ate. I prioritized getting that water in, and I minimized fast food or eating out because of the amount of sodium that they put in the food. Once I implemented that change, my weight just started to fall off,” she continues.

The First Month Was Hard, But It Got Easier

Handmade chocolateShutterstock

β€œNow, I will say it wasn't easy. I'm not going to lie to you. It is the hardest thing I ever had to do, and it took me about a full month of getting through the diet change for me to really accept it. After that, I stopped craving chocolate or candy or ice cream, and I was able to just go with the flow on average. I was losing about a pound and a half to two pounds a week, and it just started to fall off,” she says.

RELATED:She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan

She Also Started Walking 30 Minutes a Day

Group of unrecognized people exercise active walking on riverside boardwalk at sunset. Summer outdoor commuting fitness concept.Shutterstock

β€œAnother thing that I did that helped me lose the weight was walking 30 minutes a day. That was huge,” she admits. β€œI thought I had to go kill myself in another OrangeTheory class or maybe at a boot camp. But walking truly helped me, along with some YouTube videos, like different weights that I could use or different strength training videos that really helped, too. But I didn't have to pay for a gym membership. I just got outside and walked and changed my diet, and the weight started to fall off. β€œ

She Has Maintained the Weight Loss

Smiling Black Female Jogger Checking Running Time On Smartwatch After Outdoor Training, Happy Young African American Woman Drinking Water And Checking Fitness Tracker Data On Watch, Copy SpaceShutterstock

She has managed to keep it off by maintaining the same eating habits, β€œstill walking 30 minutes a day, along with definitely having my treat meals and trying to balance them out, and so far it's kept the weight off beautifully,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 35 Pounds by Doing These 5 Things

Kiana Monle kianamonle
Copyright kianamonle/Instagram
Leah Groth
By Leah GrothFeb 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Are you struggling to achieve your weight loss goals? Kiana Monle is a holistic wellness influencer who dropped over 30 pounds and shares her tips and tricks on social media. In a new post, she reveals a few things she did to drop weight. β€œBefore, I felt heavy. I was uncomfortable in my body and was sick of hovering around the same weight for years on end. I got sick and tired of being sick and tired! So I made some changes. BIG ones,” she says in the post, revealing five things she did to lose 35 pounds.

She Got Into a Calorie Deficit

The first thing she did was get into a calorie deficit. β€œFor the first 6 months, I meticulously tracked my calories. I know this isn't for everyone, but it was so helpful to know how much I was eating, and how much I had left to play around with. IMO, this was the biggest game changer,” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

She Went β€œBack to Basics”

Next, she went β€œback to basics,” she says. β€œI used to eat a ton of sweets. It became a cycle, and my weight soared. To reset, I went back to the basics--whole foods , no cakes or cookies. Yes, that first few days were tough (almost caved for some insomnia cookies) but it was worth it. After a week or so I stopped craving so many sweets. I also started to enjoy whole foods more. I later re-introduced cakes, cookies, etc!”

She Exercised

She also started to exercise. β€œI've always been somewhat active when it came to workouts, but as someone who worked from home, I got maaaybe 1K steps in a day. To move more, I worked out 3X a week (doing @heatherrobertsoncom 's 12 week program) and later added walks 5X a week. Once I finished the plan, I did the second one for a bit before ditching, lifting altogether, and focused on cardio (my fave),” she says.

She Treated Herself to β€œDaily Fun Foods”

Next, she started treating herself to β€œdaily fun foods,” she reveals. β€œI reset my palate, but I still kept things fun. My daily treat would be popcorn and a chocolate truffle (huge fan of both!).”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

She Focused on Consistency

Finally, she focused on consistency. β€œDaily commitment was key. For those first 6 months, when I lost 20 pounds, I would stick to my eating and workout plan. No cheat days, no going off script. I simply built in rest days, and if I ate out, I'd have it fit into my daily calories,” she writes.

She Is Now Focused on Balance

β€œNow as I maintain my goal weight, it's about finding balance,” she reveals at the end of the post. β€œIt's not always easy, but I'm excited to document it here!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

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

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

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

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

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

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

At 45, She Weighed 171 Pounds

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

These Were Her Unhealthy Habits

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

Now She Is Almost 50 and Weighs 133 Pounds

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

Here Is What She Did

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

She Walked at Least 8,000 Steps a Day

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

She Lifted Weights

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

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

She Amped Up Her Protein Intake

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

Building Strength Is Key, She Says in Another Post

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

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

It Helps Build Confidence

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

And, Changes Your Mindset

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

Nutrition & Diet

The 10-Second Hack To Find Hidden Protein Foods

Ashley DiGiacomo Schwartz the busy mom method
Coach Reveals the Only 8 Things You Need to Know to Blast Belly Fat
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Leah Groth
By Leah GrothMar 21, 2025
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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We all know by now that you need to amp up your protein intake and focus on eating high-protein food to lose weight. But can you know if something is high in protein? Ashley DiGiacomo Schwartz (@the.busy.mom.method) is a fitness and nutrition influencer and Fitness & Nutrition Body Recomposition Coach-BA/IMBA who regularly shares tips and tricks on how to lose weight. In a new Instagram post, she reveals her game-changing hack to quickly determine whether a food is high in protein.

β€œNot sure if something is truly high in protein? Here’s a quick trick to figure it out FAST!” she writes. β€œLook at the calories per serving and drop the last digit (0). The number left is the minimum grams of protein the food should have to be considered high-protein.”

Cottage Cheese: High Protein

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

She shares a few examples, starting with cottage cheese, which has 185 calories per serving. According to her hack, it would need at least 18 grams of protein to make it high protein. β€œIt has 25g of protein,” she says. β€œAmazing protein source!”

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Tuna: High Protein

Canned tuna on wood background​7. Canned FishShutterstock

Her following example is tuna canned in water, which has 120 calories per serving. β€œWe want at least 12g of protein,” she says. Since a can has 20g of protein, it is a β€œpowerhouse protein choice!” she says.

Greek Yogurt: High Protein

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood backgroundShutterstock

Greek yogurt, plain and nonfat, has 100 calories per serving. β€œWe want at least 10g of protein,” she says. β€œIt has 15g of protein,” making it a β€œgreat protein option!”

Mozzarella Cheese: Not High Protein

Mozzarella cheese balls with tomatoes and basil. Dark slate background. Top view.Shutterstock

Whole milk mozzarella cheese has 85 calories per serving. β€œWe want at least 8g of protein,” she says. It isn't a great option because it only has 6g of protein. β€œNot a high-protein food! (Mostly fat, not protein but delicious so keep eating it!)” she says.

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Edamame

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

Her final example is edamame at 180 calories per serving. β€œWe want at least 18g of protein,” she says. β€œIt has 18g of protein = Great plant-based protein!”

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Bottom Line

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The bottom line? Her hack easily differentiates high-protein foods from the rest. β€œIf a food has more protein than the number you get after dropping the last digit, it’s a great protein source! If it’s way under, it’s not a high-protein food,” she writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Standing Core Moves That Beat Crunches

Kelsey_Rose3
​Also, Do Strength and Pilates
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothMar 21, 2025
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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βœ“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.

If you aren’t a fan of crunches, you aren’t alone: Many people despise the ab-flattening exercise. Luckily it isn’t the only effective move to flatten your midsection. Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In her viral Instagram posts, she regularly shares all her tips and tricks to staying in shape, and, in a recent one, she reveals the ab exercise that changed the game for her. β€œI finally started snatching my core & defining my abs when I swapped crunches for this,” she writes.

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She Does Standing Core Ab Exercises

How did she get her β€œabs on fire”? According to Rose, it was due to ditching crunches and starting to do standing core ab exercises instead. β€œIf you’re still doing endless crunches to strengthen your core, it’s time to level up!” she says.

Weighted Side Crunch

β€œStanding core exercisesβ€”like this Weighted Side Crunchβ€”engage more muscles, improve balance, and help with functional strength (aka, strength that actually supports you in daily life!). Plus, they’re easier on your back and great for anyone who doesn’t love getting down on the mat,” she says.

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Pro Tips

She also offers a few pro tips:

  • Keep your core engagedβ€”think of pulling your ribs toward your hips
  • Slow + controlled movement for max muscle activation
  • Don’t swing the weightβ€”let your obliques do the work!
  • Exhale as you crunch to activate deep core muscles
  • Use a moderate weight to challenge your obliques without straining

You Will Feel the Burn

Just because side bends don’t feel as hard as crunches, they are effective. And, you should expect to feel the burn. β€œYou will DEFINITELY feel these tomorrow, especially if it’s your first time! β€œ she says.

Mix Strength Training and Pilates

In another post, she revealed a few more tactics for transforming your body, starting wth mixing strength training with Pilates workouts 3 to 5 times a week. β€œThis combination is the secret sauce for building lean muscle while staying mobile and injury-free. Strength training helps you sculpt and tone, while Pilates improves flexibility and strengthens stabilizing muscles. Plus, incorporating daily deep core work will tighten your waistline, flatten your tummy, and give you that strong, balanced core we all love,” she says.

Walk for 15 to 30 Minutes

β€œAfter every strength or Pilates session, set aside 15-30 minutes for walking,” she says. β€œThis isn’t just about burning extra caloriesβ€”it’s about keeping your body in fat-burning mode while improving recovery. Pair that with hitting 10k steps daily to keep your metabolism thriving and your energy high throughout the day. Small actions = BIG results.”

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Focus on Nutrition

Also, focus on nutrition. β€œYou can’t out-train a poor dietβ€”so let’s focus on hitting 30g of protein per meal to fuel muscle recovery, support fat loss, and keep you full for longer. Minimize sugar intake to stop cravings in their tracks and prevent energy crashes. Remember: abs are made in the kitchen, and this step will truly set you apart,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5x Weekly Weightlifting Transforms Body & Mind

Makari Espe
Copyright Makari Espe/YouTube
Christopher Roback
By Christopher RobackMar 21, 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
βœ“Evidence-Based

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

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

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

Have you ever hit that point where your workouts just feel like going through the motions? That's exactly where Makari Espe found herself. As a fitness enthusiast with 140,000 YouTube subscribers, she was stuck in a comfortable but unchallenging routine – just lifting weights twice a week for 20 minutes. "I want to be harder, better, faster, and stronger," Makari says, deciding to shake things up by lifting five times a week instead. Could just a few extra gym sessions actually make a real difference? That's what she wanted to find out. And honestly, if you've been feeling stuck in your own fitness journey, her results might be exactly the motivation you need.

The Challenge Setup

Before diving into her intensified routine, Makari established a baseline to measure her progress. "I did a 1 minute and 30 second plank hold, 1 minute wall sit, 2 chin-ups, 10 push-ups, and 25 shoulder presses with 10 pound weights," she shares. This initial test wasn't without emotional hurdles. "The last time I did a test like this, I was about 19, and I did a lot better then. So at this moment right here, I'm currently comparing myself to how strong I was as a teenager," Makari admits.

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Week 1: Building the Foundation

Makari's new routine followed a strategic split to maximize results while preventing burnout. "The idea is to do two big muscle groups per workout so that each muscle group is rested by the time you work it out again, and we're not all out here hating our lives," she explains. Her weekly schedule included:

  • Day 1: Back and biceps
  • Day 2: Legs and shoulders
  • Day 3: Rest
  • Day 4: Chest and back
  • Day 5: Legs and core
  • Day 6: Rest
  • Day 7: Chest and triceps.

Adjusting to Longer Sessions

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device.Shutterstock

The extended workout time was immediately noticeable. "As someone who is used to doing 20 minute workouts, I'm definitely noticing that extra 10 minutes," Makari points out.

Week 2: Increasing the Intensity

Moving into the second week, Makari transitioned from beginner to intermediate workouts. "The intermediate program is significantly harder than the week 1 program. The positions require way more coordination and core stability, and I'm fitting a lot more reps into this 30-minute time frame," she reveals.

This increased difficulty targeted specific muscle groups more intensely. "My triceps are killing me. More so than any other muscle group this whole challenge so far, my triceps are dead," Makari shares.

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Mental Hurdles

Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal TrainerShutterstock

Despite the physical challenges, mental obstacles became apparent. "Morale is a solid 6 out of 10. The 30 minutes are going by way faster than before, so that's good. But I still have to drag myself to the gym, and repeatedly tell myself to trust the process," she admits.

Week 3: Finding the Rhythm

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy space​The Workout StrategyShutterstock

By the third week, Makari's body was responding to the consistent training. "I've gone up a weight. My heavy is now 20. It used to be 15," she says proudly.

Recovery became equally important as the workouts themselves. "The swim was amazing for many reasons, but the main one was it was so nice on my sore muscles," Makari explains after incorporating swimming on one of her rest days.

Nutrition Support

salmon steak with fresh herbsA Year of Successful MaintenanceShutterstock

The combination of consistent training and nutrition adjustments began paying dividends. "I changed my diet up a little bit last week. So I'm putting so much more good fuel into my body which is giving me more energy to perform in the gym," she shares.

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Finding the Joy

This holistic approach transformed her relationship with exercise. "I've crossed the threshold or I've found the joy in weightlifting again. I'm not just lifting weights to go through the motions and like do it because I know I have to. I'm doing it because I know I can," Makari reflects.

Everyday Energy Boost

Beautiful woman checking her body shape in a mirror.15 Daily Habits to Lose 5-10 Pounds in 30 DaysShutterstock

Makari also noticed improvements in her daily activities. "I feel so much more energetic throughout the day. Tasks that used to tire me out now feel easier," she explains. The increased strength translated to practical benefits beyond aesthetics.

Sleep Improvements

Her sleep quality showed remarkable improvement as well. "I'm falling asleep faster and waking up more refreshed. My body actually craves that deep recovery sleep now," Makari shares. This unexpected benefit reinforced her commitment to the program despite the challenging schedule.

Week 4: The Transformation

Happy young woman stretching before running outdoorsShutterstock

The final week revealed not just physical improvements but mental ones too. "Now that I'm over the hump, I actually feel even stronger than I did as a teenager. This is going to sound really cheesy but it's because not only do I feel physically stronger but I feel stronger in my brain," Makari explains.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Time Investment Reality

The time commitment remained significant but worthwhile. "Roughly three and a half hours every week is a lot of free time to be able to put towards working out. But ultimately it makes me feel so much better outside of the gym," she acknowledges.

Stress Management

Hands of a woman playing with nails in stress​Your Body Is Slowing DownShutterstock

Makari noticed significant changes in her stress resilience. "I handle daily challenges with more calm now. Things that would've stressed me out before don't affect me as much," she shares. This mental toughness became one of the most valuable outcomes of her experiment.

Confidence Beyond the Gym

Her confidence also soared beyond physical appearance. "When you prove to yourself that you can stick with something challenging for a month, it changes how you approach other difficult things in life," Makari explains. "I'm more willing to take on new challenges because I know I have the discipline to follow through."

Metabolic Improvements

Eating and drinking image of a young woman eating mixed nutsShutterstock

The metabolic benefits were equally impressive. "My body burns energy more efficiently now. I notice I can eat more without feeling sluggish, and my recovery between sets is much faster," she points out. These physiological adaptations supported her continued progress throughout the month.

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The Final Results

After four weeks of dedicated training, Makari's strength tests demonstrated measurable progress:

  • Plank: Increased from 1:30 to 2:00 minutes
  • Wall sit: Improved from 1:00 to 2:00 minutes
  • Chin-ups: Increased from 2 to 4 complete reps
  • Push-ups: Improved from 10 to 15 reps (completed faster)
  • Shoulder presses: Maintained 25 reps but increased weight from 10 to 15 pounds (completed faster)

Mission Accomplished

"I'd say that this month I became harder, better, faster, and stronger," Makari concludes. Her journey proves that consistent training, proper recovery, and adequate nutrition can transform both body and mind in just one month.

If you're considering a similar challenge, remember that progress looks different for everyone. As Makari puts it, "You might be lifting more. You might be lifting less. It doesn't really matter. You do you."

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