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

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

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

She Lost 20 Pounds After Ditching 6 Bad Habits

One gut health expert reveals some small shifts that made a big difference.

Leah Groth
By Leah GrothJan 24, 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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Lacey Iskra laceeiskk
Copyright laceeiskk/Instagram
Leah Groth
By Leah GrothJan 24, 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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Nutrition & Diet

Are you eating less and exercising more and still can’t seem to lose weight? Lacey Iskra is a health coach who specializes in “root cause healing,” helping “women get to the root cause of their symptoms, lose fat & increase their energy,” she explains in her Instagram bio. In a recent video, she reveals some of the habits she had to give up in order to health her gut and lose weight. “6 crappy habits I had to quit to heal my hormones and lose 20 pounds of fat,” she writes in the video.

She Had to Shift Her Perspective From Eating Less and Working Out More

“I also had to give up a massive belief…A belief I had carried for most of my life,” she continues. “That in order to look and feel how I wanted I just had to eat less and move more. The belief was not working for me and also not serving me. Because I did that. I skipped meals, ate salads multiple times a day and refused to eat anything that wasn’t labelled low calorie.

She Wasn’t Losing Weight and Was “Puffy” and “Exhausted”

“And by following and listening this belief i dug my body into a deep hole,” she says. “Where nothing was working and I felt so stuck. I couldn’t possible eat any less or move any more and yet I was still bloated, puffy, overweight and exhausted.”

She Finally Admitted That the Habits Were Hurting Her

“Once I admitted that my daily habits were hurting me more then serving me I promised myself to start making changes and these were the first habits I kicked to the curb!!” she says, going onto to reveal the list.

Here Are the Bad Habits She Quit

  • Drinking coffee on an empty stomach
  • Working out 7 days a week and never taking rest days
  • Doom scrolling on my phone before bed
  • Rushing through everything absolutely as fast as possible
  • Undereating and skipping meals
  • Running multiple times per week.

She Also Recommends Modifying Current Habits

In another post, she reveals how modifying her daily habits and adding to them was also a game changer. “I still relax on the couch every night … now I just wear a castor oil pack,” she writes. “I still drink a litre of water every morning …now It just has two nettle teabags in it.”

She Also Tweaked Her Diet and Workouts

“I still hit 8000-10,000 steps per day….now I just do it outside instead of in. I still eat 4 meals a day ….now I just make sure its mainly whole foods. I still eat breakfast….now I just make it double the size lol,” she continued. The bottom line? Making small changes to you habits can result in a big, positive impact. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Nutrition & Diet

She Lost 20 Lbs After Ditching 6 Bad Habits

Lacey Iskra laceeiskk
Copyright laceeiskk/Instagram
Leah Groth
By Leah GrothJan 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you eating less and exercising more and still can’t seem to lose weight? Lacey Iskra is a health coach who specializes in “root cause healing,” helping “women get to the root cause of their symptoms, lose fat & increase their energy,” she explains in her Instagram bio. In a recent video, she reveals some of the habits she had to give up in order to health her gut and lose weight. “6 crappy habits I had to quit to heal my hormones and lose 20 pounds of fat,” she writes in the video.

She Had to Shift Her Perspective From Eating Less and Working Out More

“I also had to give up a massive belief…A belief I had carried for most of my life,” she continues. “That in order to look and feel how I wanted I just had to eat less and move more. The belief was not working for me and also not serving me. Because I did that. I skipped meals, ate salads multiple times a day and refused to eat anything that wasn’t labelled low calorie.

She Wasn’t Losing Weight and Was “Puffy” and “Exhausted”

“And by following and listening this belief i dug my body into a deep hole,” she says. “Where nothing was working and I felt so stuck. I couldn’t possible eat any less or move any more and yet I was still bloated, puffy, overweight and exhausted.”

She Finally Admitted That the Habits Were Hurting Her

“Once I admitted that my daily habits were hurting me more then serving me I promised myself to start making changes and these were the first habits I kicked to the curb!!” she says, going onto to reveal the list.

Here Are the Bad Habits She Quit

  • Drinking coffee on an empty stomach
  • Working out 7 days a week and never taking rest days
  • Doom scrolling on my phone before bed
  • Rushing through everything absolutely as fast as possible
  • Undereating and skipping meals
  • Running multiple times per week.

She Also Recommends Modifying Current Habits

In another post, she reveals how modifying her daily habits and adding to them was also a game changer. “I still relax on the couch every night … now I just wear a castor oil pack,” she writes. “I still drink a litre of water every morning …now It just has two nettle teabags in it.”

She Also Tweaked Her Diet and Workouts

“I still hit 8000-10,000 steps per day….now I just do it outside instead of in. I still eat 4 meals a day ….now I just make sure its mainly whole foods. I still eat breakfast….now I just make it double the size lol,” she continued. The bottom line? Making small changes to you habits can result in a big, positive impact. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 20 Pounds with These 8 Tips

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothFeb 05, 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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Are you trying to lose weight but need some tips? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new Instagram post, she reveals some of her weight loss secrets. “8 calorie deficit tips you need to know if you are going to be successful with losing weight,” she writes in the video. “I have lost 20 pounds in less than 3 months, and here are my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

Her first tip is to eat at least 20-25g of fiber every day. “Fiber helps keep you satiated and aids in digestion. Include foods like fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa) in your diet,” she writes.

Drink at least Half Your Weight in Pounds in Ounces of Water

Next, she recommends drinking at least half your body weight in pounds in ounces of water daily, or “ideally” two-third of her weight. “Staying hydrated is crucial for overall health and can help control hunger. For example, if you weigh 150 pounds, aim to drink 75 ounces of water daily,” she writes.

Eat 0.8 Grams of Protein Per Pound of Ideal Body Weight

Next, eat 0.8g of protein per pound of your ideal body weight. “Protein keeps you full longer and helps preserve and build muscle mass, which is essential for a toned, strong look. Include protein sources like chicken, fish, eggs, tofu, and legumes in your meals,” she says.

Gradually Increase Your Daily Steps

Next, amp up your steps! “Aim to consistently hit 8,000-12,000 steps every day. Start with small goals and increase your steps over time to boost your overall activity level,” she writes.

Lift Weights

Strength training is also key. She recommends lifting weights 3 to 5 times a week. “Weight lifting yields better results when following a structured program focused on progressive overload. This means gradually increasing the weights you lift to continuously challenge your muscles,” she writes.

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

Incorporate Low-Calorie, High-Volume Foods

She also recommends incorporating low-calorie, high-volume foods into your diet. “Foods like popcorn, strawberries, and other berries are high in nutrition and low in calories. They help you feel full without consuming too many calories,” she writes.

Stop Snacking

Next, stop snacking. “Have sweets or treats as dessert after your main meals to help control cravings. This strategy helps prevent mindless snacking throughout the day,” she says.

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

Sleep More Than 6 Hours

Her last tip is to sleep more than 6 hours. “This is one of the most underrated tips. Sleep deficiency can disrupt hunger hormones, making it harder to stay in a calorie deficit due to increased cravings and potential binge eating. Aim for at least 7-9 hours of quality sleep each night,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

She Lost Over 75 Lbs with These 6 Easy Habits

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Leah Groth
By Leah GrothJan 30, 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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Are you trying to lose weight but can’t seem to reach your goals? Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals her most unpopular advice about how to follow in her footsteps. “I lost over 75 pounds in less than a year. Here’s my unpopular weight loss advice to help you lose weight in 2025,” she writes. “Don’t shoot the messenger. Here’s my unpopular advice that may make some people mad, but following this advice helped me lose over 75lbs and is sure to help you lose weight in 2025.”

Stop Cutting Out Food

Her first tip is to “stop cutting out food,” she writes. “No single food makes you lose weight and no single food makes you gain weight. All food can and should be enjoyed. It all comes down to calories.”

Don’t Do or Eat Anything You Hate

Next, “stop eating foods you hate or doing exercise you dread,” she says. “There’s no reason to!! Eat the things you love while staying in a deficit and move your body in a way that you find enjoyable (walking is the best IMO).”

Stop Trying to Speed It Up

Her third suggestion? Stop trying to speed it up. “Weight loss is slow; but the time will pass anyway! Speeding it up causes you to do unsustainable things, which will cause you to fail!! Slow and steady,” she says.

Stop Looking for Quick Fixes

Fourth, “stop looking for a quick or easy fix,” she says. “There is no magical pill, diet, cleanse, etc.. the right way is the easy way. Calorie deficit.”

Stop Taking Short Cuts

Next, stop taking shortcuts. “Eating in a calorie deficit Monday through Thursday then taking the weekends off won’t get you anywhere!!! You don’t have to be perfect, but you do have to be consistent,” she writes.

Stop Looking for Excuses

Finally, “stop looking for excuses or a perfect time to start,” she says. “No one can do it for you. You have to be the one to put in the effort, time, and consistency. You just have to START.”

She Also Offers Running Tips

In another post, she offers some of her priceless running tips. “Get proper running shoes! Go to a store and have them record your run so you can get proper shoes!” she writes.

Start Slow

Next, she says to pace yourself. “Start slow!! I ran my first mile at a 4.0mph pace. The slower you start, the longer you can go,” she says.

Focus on Time, Not Distance

Next, focus on time, not distance. “Focus on being able to run 1 minute without walking, then 2, then 5, so on. Once you’re ready, slowly build your speed,” she says.

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

Use the Treadmill

“Don’t be afraid of the treadmill!” she continues. “I LOVE the treadmill for so many reasons. Running on a treadmill doesn’t make you any less of a runner.”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Use Training Plans

Another tip is to use training plans as a guide. “They can help you structure how often / far / types of runs you should do to achieve your goals!” she says.

Sign Up for a 5K

She also recommends signing up for a 5k. “This motivates you like no other and helps keep you excited for running!” she points out.

Let Go of Pace

Her last tip? “Let go of pace. It doesn’t matter how fast you go. A mile is a mile whether it takes you 18 minutes or 8. You’re a runner either way,” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Nutrition & Diet

Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

Sadie_Chartrand_Slim_Sadie_Coaching5
Copyright Slim Sadie Coaching/YouTube
Leah Groth
By Leah GrothNov 12, 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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✓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 trying to lose weight but been unsuccessful? Sadie Chartrand of Slim Sadie Coaching is a weight loss coach, military spouse, MO, and Registered Nurse (RN) who “helps women who have been battling their bodies and struggling with their weight for their entire lives” get into shape. In a new viral YouTube video, she reveals how she did it. “This is how I lost 80 pounds in just five months,” she says at the start of the clip. “My only hope is to help you all lose weight based on my own experiences.”

She Was “So Heavy” That She Thought She Had a “Disease or Disorder”

“Two weeks before December 13th, 2017, I had decided at some point that the reason that I was so heavy had to be because of some kind of disease or disorder. So I went to the doctor, and I told myself when I went into the doctor's office if all of my results came back negative, I had to lose weight. I have no more excuses. This was December 13th, 2017. I went into the office, and she read my results back to me. Everything was totally normal,” she says in her post.

She Went to a Doctor and Had Her BMR Calculated

“I stuck to my promise to myself, so I asked this doctor to help me lose weight. The first thing that she did was body composition. From that, she showed me what my BMR was, which was basal metabolic rate. And then she explained to me that to lose weight, I needed to eat about 1,157 calories a day, no more than that,” she continued.

RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

She Amped Up Her Protein Intake

She is also excited about her protein intake. “She wanted to make sure that I really increased my protein. So I ate one gram of protein per pound of skeletal muscle that I had, which was about 75 grams of protein per day,” she continues.

She Cut Carbs

She also stopped eating carbs. “At the time, she really cut my carbs out. So I was only eating less than 20 net carbs per day, less than 50 total carbs per day,” she says.

Here Is What She Ate in a Day

She was eating a protein shake for breakfast and a protein shake for lunch. “And these are Premier Protein shakes, pre-made,” she says. “For dinner, I was having four ounces of meat and two cups of vegetables.”

RELATED:Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Walking Was Also Key

And, she got her steps in. “As for exercise, all I did was walk,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

She Lost Weight Fast

When she went in for her two-week checkup “and just to check in to see how things were going,” she learned she had lost 14.7 pounds in just two weeks. “At first, I was so excited, and then everyone said, ‘It's water weight. It's going to come back. Don't get yourself all excited about this.’

She Went on to Lose 80 Pounds in 5 Months

“It never came back. And I continued to lose weight. At the end of the first month. I had lost basically 25 pounds in one month, which was my goal. I just barely miss it by a few ounces. But basically, it was 25 pounds. About two months into my journey, I had lost 40 pounds. And at the end of five months, I had lost 75 pounds. So that's why I say I lost 80 pounds in five months.”

She Gained Some of It Back

Unfortunately, she ended up gaining back 40 of those 80 pounds within a few months. “I got back into it, and I committed again. I lost all of the weight again by May of 2019. Her lowest weight was 180, and she admits that she is now 223.

RELATED:Nutrition Expert Reveals 2 Natural Alternatives to Expensive Weight Loss Drugs

She Is Now Back on Track and Using These Tips

“I am embarrassed, I'm disappointed. But the most important thing that I have to keep reminding myself is that I've done this not once but twice before. I know how to do this, and I can do it. It's just a matter of convincing myself each and every day to do this. It's been a lot, but it's also been absolutely life-changing for me, and I was really missing out on life. So my motto is losing weight and gaining life.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever

Alexandra_alexx.fitt15
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothOct 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 your unhealthy habits preventing you from losing weight? According to one expert, you should take a look at yours. Fitness and nutrition coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about losing 40 pounds. In a recent video, she reveals a few bad habits that she ditched to achieve weight loss success finally. “5 things I stopped doing to lose 40lbs,” she writes in the post.

She Stopped Following Trends

Just because it’s trendy doesn’t mean it will help you lose weight. “I stopped following trends,” Alex revealed. “These days, whether it’s running, Pilates Princess is all a trend. You can do it all. The secret is finding what works for you and sticking to it,” she says in her post.

She Stopped Snacking on “Everything in Sight”

Snacking isn’t always bad. However, it can be. “I stopped snacking on everything in sight. I used to be the person who would have a bite of everything. Little did I know it adds up quickly,” Alex writes.

She Stopped Being Lazy

Sedentary behavior won’t help you lose weight, says Alex. “I stopped being lazy. I simply began walking everywhere, taking the stairs instead of the elevator, etc,” she reveals.

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

She Stopped Setting Strict Goals

Are your diet and fitness goals too rigid? “I stopped having strict goals. I used to think I could lose 2 lbs a week consistently. But realistically, your weight will fluctuate, and setting weight goals puts way too much pressure on me,” she writes.

She Stopped Restricting Herself

Crash diets and avoiding food you actually like aren’t the key to losing weight, according to the influencer. “I stopped restricting myself and learned how to have portion control. Enjoy dessert in moderation,” she says.

She “Ate the Same Meals Every Single Day”

So, what did she eat to lose weight? “For 1-2 months, I ate the same meals every single day. Why? Because I was confused, I didn’t know what to eat or where to start, so I ate the same thing every day,” Alexandra confessed in another post.

RELATED: Health Expert Shares Her 5 Favorite Healthy Food Swaps

Here Is Her Weight Loss Breakfast

On her weight loss journey, Alex had two breakfast options. One “would always be oatmeal with a scoop of protein powder and brandy butter,” she reveals. The second? Eggs with turkey bacon, veggies, and a bagel.

Here Is Her Weight Loss Lunch

You don’t have to stick to salads to lose weight, according to Alex. “I’d usually eat some type of wrap/ sandwich. I’d add mayo, turkey, ham, salami, cheese, and a bunch of veggies,” she writes.

Here Are Her Weight Loss Snacks

Alexandra had a few go-to snacks while losing weight. “I’d have a protein bar, protein shake, fruit, yogurt bowls, bagels with cream cheese, snack plates, and anything I was craving that day. I just made sure it was a decent portion,” she says.

RELATED: 9 Ways You're Making Your Belly Fat Worse

Here Is Her Weight Loss Dinner

For dinner, while losing weight, she “would switch things up” and gravitated toward bowls. She would “add a bunch of lettuce, rice and either ground turkey, chicken, ground beef, any kind of protein and I’d add toppings like tortilla chips, Greek yogurt instead of sour cream, salsa, cheese ugh they’re so good and so filling,” 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

6 High-Protein Meals a Busy Trainer Makes in 10 Minutes to Torch Fat

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Between work, family, and everything else life throws your way, finding time to prepare healthy meals can feel impossible. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience, has mastered the art of quick, effective meal prep. "I'm a wife, a busy mama of two little boys, and I run two businesses," says Michelle in her post. "Often I'm working until eight o'clock at night, and when I come home, I don't have time to cook a fancy Instagram-worthy meal." Michelle created these six high-protein meals—all ready in under 10 minutes—to help people "increase lean muscle and decrease body fat to become the strongest, leanest, healthiest versions of themselves." These simple meals will keep you on track with your fat loss goals without spending hours in the kitchen.

Your 10-Minute Taco Bowl

This metabolism-boosting twist on taco night packs in protein and nutrients without the extra calories. Start with a base of quick-cook brown rice (Michelle recommends the 90-second packs for when meal prep isn't possible). Add pre-made taco meat and steamed frozen broccoli for fiber and volume. "I always buy bags of frozen broccoli from Costco—they're one of my favorite things because I actually just love broccoli loaded with fiber, high volume to keep me feeling full, and of course loaded with micronutrients," Michelle explains. Based on your daily nutrition needs, finish with a dollop of sour cream and sprinkle of cheese. This protein-rich meal comes together in minutes and helps fuel fat loss while keeping you satisfied.

Protein-Packed Kale Salad in Minutes

Turn store-bought salad kits into fat-burning meals with this grab-and-go strategy. Michelle makes this a weekly staple: "When I'm at the grocery store on either a Sunday or Monday, I will always pick up one or two of these kale salads just to have in the fridge and again just to have in a pinch versus stopping for fast food." Simply pour your kale salad into a bowl and add protein—pre-cooked chicken, leftover salmon, or shrimp. Michelle's surprising favorite protein add-in? "Do not knock it till you try it... I will do two whole eggs and liquid egg whites, scramble that in a pan, and I will throw the scrambled eggs into the salad." For extra nutrients, add sliced cucumber, berries, and just half to three-quarters of the provided dressing. This quick meal supports fat loss while delivering essential proteins for muscle maintenance.

Fat-Burning 10-Minute Stir Fry

This protein-rich alternative to takeout helps burn fat while satisfying cravings. Start with a bag of stir-fry vegetables heated in a pan. "Another thing I like to throw in on top of that is I always have a bag of frozen edamame beans in the freezer so I will take those edamame beans, a few servings, and I throw those into the pan too—just more protein and so many more nutrients," Michelle explains. Add brown rice (meal prepped or from quick-cook packs) and your protein of choice—pre-cooked chicken, shrimp, salmon, or steak. When really pressed for time, Michelle suggests: "When in doubt I just need a quick protein, I will scramble some eggs and toss it into the stir fry and mix it all up." Finish with a lower-sugar sauce like Naked and Saucy teriyaki sesame ginger for a metabolism-boosting meal in minutes.

No-Cook Tuna Protein Bowl for Fat Loss

When you need protein without cooking, this fat-burning combo delivers results fast. "Again a super easy go-to—this is great for lunch, this is great to make and take on the go with you, or a quick dinner when you get home late and you're exhausted and you don't feel like cooking," Michelle says. Simply mix a can of tuna with half a mashed avocado. Add mustard for flavor—"I personally really love mustard so I will put a little bit of mustard in there and I will mix that all up," Michelle shares. Serve over spinach for extra nutrients or spread on whole grain toast for a complete meal. The combination of lean protein and healthy fats helps control hunger while supporting metabolism—perfect for fat loss without complicated cooking.

Muscle-Building Protein Pasta in 10 Minutes

Transform comfort food into a fat-burning, muscle-building powerhouse with this simple swap. "Easy high protein meal number five is a high protein pasta, so either a lentil pasta or a chickpea pasta," Michelle explains. These alternatives pack significantly more protein than regular pasta, supporting metabolism and muscle growth. Add an additional protein boost: "What I like to do is add some shrimp to it, or another great idea is to mix in some cottage cheese with your tomato sauce and add that to the pasta." Include steamed vegetables for additional volume and nutrients. Michelle highlights an added benefit: "The cool thing about this one is you can make a big portion for yourself and you will have leftovers for the next day and possibly the day after depending on what your serving sizes are going to look like." This quick meal supports your body's fat-burning potential while keeping hunger at bay.

Your 10-Minute Fat-Burning Protein Plate

This customizable formula boosts metabolism with whatever ingredients you have handy. "Last but not least a super easy pick a protein, baked sweet potato, and pick a steamed veggie so asparagus or broccoli—something that you enjoy to eat," Michelle explains. Choose any protein—pre-cooked chicken, quick-cooking salmon in the air fryer, or Michelle's shortcut option: "Now this could be, guess what, scrambled eggs—mix in cottage cheese to your scrambled eggs to increase the protein portion." Pair with a microwave or air-fried sweet potato and steamed vegetables for a complete meal. "I'll bake a sweet potato either microwave or in the air fryer and then steam some broccoli and eat that and call it a day," Michelle says. This balanced combination provides the perfect mix of protein, complex carbs, and nutrients to support fat burning and muscle maintenance without complicated recipes.

The 10-Minute Secret to Sustainable Fat Loss

"Call me boring, but I honestly feel food is just fuel," Michelle says, cutting through the Instagram-perfect meal culture. These six quick, protein-rich meals deliver what matters—results. "I am able to stay lean, I don't feel starving, I don't feel deprived, I don't feel like I'm on a diet," Michelle emphasizes. The real key to fat loss isn't complicated recipes but consistent, simple nutrition choices. "When I am coming home from work at 8:15 and I'm starving, I know that I'm not stopping even at a healthier fast food restaurant—I know I'm going home because I have these options ready to go." By adapting these meal frameworks to your tastes and nutrition targets, you'll build the sustainable habits needed for lasting fat loss. As Michelle puts it, "If you really want to see changes in your body composition, if you want to reach your fat loss goals, if you want to start to see some muscle definition and not only see it but maintain these results, you need to start building these healthy habits." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Simple Things Sabotaging Your Lower Belly and Hip Fat Goals

Camden Mamian mamianfitness
Copyright mamianfitness/Instagram
Leah Suzanne
By Leah SuzanneApr 18, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you dieting and exercising but still hanging onto belly weight? Camden Mamian is a metabolic expert and fitness trainer who helps his clients repair their hormones to lose weight. In a new social media post, he reveals the biggest missteps you might be making, causing you to hold onto weight in your midsection. “Your body will keep storing fat in your lower belly and hips until you stop making these mistakes,” he writes.

You Are likely Making a Mistake

Here’s the truth: “Fat loss isn’t magic, it’s science. And odds are, you might be making one (or more) of these mistakes,” he writes.

You’re Running on Coffee and Wine

One common mistake? Running on coffee and alcohol. “Surviving on caffeine all day and winding down with wine at night? Multiple drinks throughout the week can throw off your macros, disrupt sleep, and leave you exhausted the next day—making fat loss feel impossible,” he writes.

You’re Eating Too Little

Another common mistake? “Trying to survive on 1,200 calories while chasing kids and busy at work? No wonder you’re exhausted. Overly aggressive deficits aren’t sustainable and leave your metabolism hurting making that binging cycle even worse!” he says.

You’re Not Moving Enough

Not exercising enough will also have you holding onto weight. “Yes, you’re busy. But even if you work out 3-4 times a week, the rest of the day matters too. Walking, playing with your kids, and staying active outside the gym are crucial for long-term fat loss,” he writes.

You’re All in…Til the Weekend

If you are all in during the week, but majorly cheating on the weekend, it could be having serious consequences. “Monday - Thursday, you’re on point. Then Friday - Sunday? It’s a free-for-all. If you’re only hitting your goals 57% of the time, progress is going to be slow. Consistency over time is what truly gets results,” he writes.

No Meal Planning, No Success

If you aren’t meal-prepping, you are making a big mistake. “No groceries, no plan, and no clue what’s for dinner? That’s when bad choices happen. A little preparation goes a long way in setting yourself up for success,” he points out.

You’re Guessing Instead of Tracking

Don’t try guessing in lieu of tracking. “You wouldn’t guess your kids’ school schedule, so why guess your food intake? Tracking isn’t forever, but it’s a powerful tool to help you understand what your body actually needs,” he says.

You Want Results Yesterday

Be patient, results take time. “A couple of good weeks doesn’t undo years of habits. Give yourself at least 3 months of consistency before deciding if something is working. (But it shouldn’t force you to restrict)” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

7 Critical Mistakes to Avoid After 50, According to a Top Expert

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

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

Staying healthy after 50 doesn't have to be complicated, but many of us unknowingly sabotage our wellbeing. Dr. Eric Berg, DC, age 59, specializes in Healthy Ketosis and Intermittent Fasting and has dedicated his career to uncovering the truth about getting healthy and losing weight. As director of Dr. Berg's Nutritionals, a best-selling Amazon author with 13 million YouTube subscribers, his experience has revealed seven critical mistakes that can dramatically impact your health, especially after 50. Avoiding these common pitfalls could transform your energy, weight, and overall wellness starting today.

Trusting the Wrong Health Sources

Your health information is only as good as its source. In his post, Dr. Berg warns that "you want to really make sure that the source of your information that you get is based on someone who has a lot of experience and results in the problem you're trying to solve." Most conventional doctors receive minimal nutrition training, focusing instead on matching symptoms with medications. As Dr. Berg explains, standard medical practice is often "about giving you a label for a certain condition that's very descriptive and then matching that with a medication." What you really need is someone focused on addressing root causes rather than masking symptoms.

Accepting Diagnoses Without Question

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Not all medical diagnoses get to the heart of your problem. "Be very careful about accepting a diagnosis that just doesn't seem right," Dr. Berg advises. Many health conditions share similar symptoms but require completely different treatments. Before accepting a diagnosis that doesn't feel right, consider seeking a second opinion or working with a healthcare provider who examines the underlying causes of your symptoms rather than just treating the surface issues.

Using Treatments With Harsh Side Effects

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom​Common Side Effects to ExpectShutterstock

The cure shouldn't be worse than the condition. Dr. Berg emphasizes that you should "make sure that the solution or the treatment that you get doesn't create more problems than your current symptoms, aka side effects." Many conventional treatments come with side effects that can trigger new health issues, creating a cascade of problems. Instead of accepting these risks as inevitable, explore treatment options that address the root cause with minimal side effects.

Neglecting Critical Nutrients

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

After 50, three specific nutrients become absolutely essential. "The most important one is vitamin D," states Dr. Berg. "Did you know that vitamin D influences 10% of those genes?" He notes that therapeutic benefits often require higher doses than typically recommended: "To create a therapeutic effect for vitamin D, you need to use 10,000, 20,000, 30,000, 50,000, or more of vitamin D3 to really create an effect." The second critical nutrient is magnesium, which Dr. Berg explains is "involved in thousands of different things in the body. Every different type of heart disease usually has a magnesium deficiency." The third key nutrient is zinc, which works synergistically with the other two. "Zinc is very, very important and a lot of people are deficient in zinc," Dr. Berg notes, adding that these nutrients "all really depend on each other."

Consuming Too Much Calcium and Iron

Woman hands with omega 3, multivitamins, vitamins B, C, D, collagen tablets, probiotics, iron capsule. Hand hold supplements on blurred background. Unrecognizable woman takes vitamins daily. Top view.Shutterstock

Not all nutrients are beneficial in large amounts. "As we age, calcium tends to plug everything up," Dr. Berg warns. Without sufficient magnesium to regulate calcium, excess amounts can deposit in soft tissues and contribute to heart disease. Even more concerning is excess iron: "If you have too much iron, you're going to rust out your organs," cautions Dr. Berg. Our bodies can only eliminate 0.5 to 1 milligram of iron daily, yet the recommended daily allowance is much higher—8 mg for men and 18 mg for women of childbearing age. Dr. Berg advises, "We're taking in way too much iron" and suggests carefully monitoring food labels to avoid excessive intake.

Restricting Dietary Cholesterol

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white box​EggsShutterstock

Cholesterol is crucial, especially as you age. "When we age is we start having a decrease in hormones, testosterone, progesterone, estrogen, things like that. And all of those hormones are built out of cholesterol," Dr. Berg explains. Reducing cholesterol through diet or medication can further deplete already diminishing hormone levels after 50. According to Dr. Berg, "We need cholesterol for our brain, bile salts to help digest fats. Most importantly, we need cholesterol to make hormones." He recommends consuming cholesterol-rich foods like "butter, eggs, dairy, shellfish" to support hormone production.

Eating Too Frequently and Too Many Carbs

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.​Protection Against Fatty Liver DiseaseShutterstock

Your eating pattern may be more important than what you eat. "Every time you eat, you stimulate insulin," explains Dr. Berg. "Producing too much insulin is probably the single biggest problem right now behind so many chronic illnesses, not just diabetes, but a fatty liver, high blood pressure." He suggests reducing your eating frequency: "If you could just take your snacks, if it's nuts or whatever, and just push them to the meal and just had two meals a day, I think that would be awesome." This approach naturally supports intermittent fasting, which helps reduce insulin levels. Additionally, Dr. Berg emphasizes the importance of reducing carbohydrates, especially starches: "It's not just about cutting down the sugar carbohydrates. It's cutting down this other carbohydrate called starch."

Not Prioritizing Protein as You Age

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Protein becomes increasingly vital after 50. "Most of your body is protein, not just muscle, connective tissue, but your immune system, antibodies, white blood cells," Dr. Berg explains. He notes that people "will continue to eat until their protein requirements are satisfied," which explains why low-protein junk foods never truly satisfy hunger. As you age and naturally lose muscle mass, protein requirements actually increase. Dr. Berg recommends nutrient-dense animal proteins: "What food would give you the most healing? Right off the bat, grass-fed beef, grass-fed lamb. That's the most nutrient-dense food to heal the gut, to give you trace minerals, to give you B vitamins, but also to give you the highest quality protein."

Ignoring Your Environment and Stress Levels

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

Your surroundings and stress management significantly impact your health. "If you expose yourself to too much stress, it kind of gets stuck into your mind and you're trying to go to bed and you can't sleep and you're worrying and you're in this constant state of fear," Dr. Berg explains. He emphasizes the healing power of nature: "I didn't realize at first how important your environment was until I had this great opportunity to move out of the city into the farm. I'm going to tell you having that space is such a therapy. It's going into nature. It's so important to do this on a regular basis." Regular exercise also plays a crucial role in stress management. As Dr. Berg notes, "What exercise does is it kind of flushes out the cortisol and the adrenaline that builds up just from being on this planet."

Underestimating the Gut Microbiome

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Your gut bacteria function as a vital organ system. "What you have to realize is when you take an antibiotic, you will never have the same microbes ever again," warns Dr. Berg. Contrary to common belief, he states, "It's a lie that they told you that, oh yeah, you're just going to actually decrease the number of microbes, and they're just going to come back to normal just like before. No, that's a lie." Your microbiome influences everything from immune function to mood: "The importance of supporting the gut microbes as an organ is vital for what? Immune protection, the neurotransmitters that are created, your mood, your cognitive function is influenced by the microbes." Dr. Berg recommends regularly consuming "fermented foods, sauerkraut, kimchi, yogurt, and taking a very good probiotic."

Final Word

Group Of Mature Friends Socializing In Backyard TogetherShutterstock

Creating lasting health requires deliberate action, especially after 50. As Dr. Berg emphasizes, "health has to be created. It doesn't just automatically happen." By avoiding these seven critical mistakes, you're setting yourself up for vibrant health well beyond age 50. Start implementing these changes today to build a foundation for lasting wellness that supports your body's natural healing abilities. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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