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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 70 Pounds and Kept It Off—Here’s What She Wishes She Knew Before

Weight loss wisdom from someone who's been there

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.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Evidence-Based

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

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

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

Most of us have started a weight loss journey at some point, excited about the possibilities but unsure of what lies ahead. Nikki Madoch, an ASM Certified Personal Trainer and Certified Nutrition Coach, transformed her life by losing 70 pounds on the Weight Watchers program and has maintained her results for over three years. "I started back in April of 2020, and I just signed up with WW. It was kind of a fluke thing," Nikki shares about her journey that began unexpectedly but led to lasting change. These hard-earned insights from her experience will help you navigate your own weight loss journey with greater confidence and fewer surprises along the way.


Focus on How You Feel, Not How You Look

Finding what truly motivates you makes all the difference in maintaining a healthy lifestyle. For years, Nikki focused solely on appearance as motivation. "I just wanted to look better. I wanted to have a flat stomach. I wanted to look like other people," she admits. But when she shifted her focus to how good she felt after eating nutritious foods, drinking enough water, and moving her body, everything changed. "One week in I could not believe how much better I felt after just one week," Nikki reveals. That feeling became her driving force, not the number on the scale or her reflection in the mirror.

Lasting Motivation Comes From Unexpected Places

The unexpected rewards of healthy habits can become your strongest motivation. "I always thought that if I could just lose weight it would make me happy with how I looked and that's what would keep me going, and it has not been that at all," Nikki explains. Instead, she discovered that feeling energetic and capable became much more important than appearance. "The biggest thing has been being able to be active the way I want to be and to just feel better all around," she shares about what truly drives her healthy choices now. As you begin your journey, pay attention to improvements in your energy levels, sleep quality, and mood – these benefits often prove more meaningful in the long run.

Body Image Can Get More Complicated, Not Less

Surprisingly, body image issues can intensify during weight loss. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki reveals. As she became more focused on her changing body, she found herself examining every detail and feeling more self-conscious than before. "I was so self-conscious about my loose skin that I was developing as I was losing weight," she explains. At her heaviest, she had reached a point of not caring about her appearance, but during weight loss, she became hyper-aware of every change. Remember that this mental adjustment is normal, and focusing on strength and health rather than appearance can help manage these feelings.

Learn to Be Kind to Yourself

Learning to be gentle with yourself during difficult moments is crucial for long-term success. "There was a point in my journey, and I feel like it was like the winter the first winter of my first year of weight loss, that I was really struggling just kind of picking apart every part of me and feeling like I wasn't doing good enough," Nikki shares. These feelings of inadequacy can sabotage progress if left unchecked. Developing a practice of self-compassion – treating yourself with the same kindness you would offer a friend – helps navigate the inevitable tough days. Remember that perfection isn't required for progress, and each day offers a fresh opportunity to make choices aligned with your goals.

Don't Shortchange Your Nutrition

With Weight Watchers specifically, using your weekly points allowance can actually boost your results. "The weeks that I would use all my weeklies were always my best weigh-in weeks," Nikki shares. Initially, she thought weekly points were just extras you shouldn't use if you wanted maximum weight loss. "I kind of thought that was just like bonus like you didn't really have to use those points and you shouldn't use them," she admits. However, she discovered that spreading these points throughout the week on satisfying foods like protein bars, nuts, or peanut butter helped her feel more nourished and lose weight more effectively. Don't view these resources as "cheating" – they're designed to make your plan sustainable.

Find Balance Between Flexibility and Structure

Learning how to incorporate favorite foods in moderation prevents feelings of deprivation. "I kind of want to eat more. I don't want to restrict. I want to feel like I'm eating more and more nourishing foods," Nikki explains about her approach to using her weekly points allowance. She realized that nourishing her body properly was essential for long-term success. "If I like lost all the weight not eating enough, then I'd have to maintain the weight not eating enough," she points out about the importance of establishing sustainable habits from the beginning. This balanced approach taught her that lasting weight loss doesn't require eliminating joy from eating – it's about finding a middle ground that supports your goals.

Keep Your Meals Interesting

Variety is crucial for long-term success. "It is very easy to get burned out of things and it's very important to switch things up," Nikki explains. She learned quickly that eating the same low-point foods repeatedly led to boredom and frustration. "I got so burned out of those different things and realized that I could start to mix things up and it would just keep things interesting and keep me on track," she shares. Try adding one new recipe each week or finding multiple ways to prepare your favorite meals. Creating variety in your meals makes healthy eating something to look forward to rather than a chore, which Nikki found essential for staying consistent over years rather than just weeks or months.

Establish a Few Go-To Options

Identifying a few reliable, enjoyable meals provides stability within your flexible routine. "Definitely find like your staple items," Nikki advises, noting that some consistency can actually support long-term adherence. Despite emphasizing variety, she admits, "It got that way with like my protein coffee. I haven't gotten sick of those and I've still made them the same for three and a half years now." Having a handful of go-to options that you genuinely enjoy removes decision fatigue and provides reliable nutrition when life gets hectic. The key is balancing these staples with enough new options to prevent monotony while maintaining the comfort of familiar favorites.

Don't Obsess Over the Scale

Your weight is just one measure of progress, and sometimes not the most meaningful one. "Weight and the number on the scale is not everything," Nikki emphasizes. Despite losing 70 pounds, she never reached her initial target weight – and that's completely fine. "To this day, I still haven't gotten down to 170 at all. I got down to 180 and maybe like 178 at a few points. But now I'm back up to 190. And it is totally fine," she explains. At 190 pounds on her 6-foot frame, she's healthier and more toned than when she weighed less but had less muscle. Progress pictures, how clothes fit, and increased strength are often better indicators of success than the number on the scale.

Take Progress Photos

Visual records of your progress provide powerful motivation when the scale doesn't reflect your efforts. "I'm actually really happy that I did start taking progress pictures from the start," Nikki reflects. These images became invaluable when her weight loss plateaued after she began strength training. "I really did have good success with the scale, but then it started to plateau especially when I started to lift weights," she explains. She could visually see how her body composition was changing even when the numbers weren't moving. Nikki recommends taking regular photos and considering measurements (something she wishes she had done) to track non-scale victories. These records offer concrete evidence of progress during inevitable plateaus.

Redefine What Success Means to You

Changing how you measure success creates a healthier relationship with your body and your goals. "My body is so much more toned and strong than it was two years ago when I weighed 180 pounds," Nikki shares, explaining that at her current 190 pounds, she's actually healthier than when she weighed less. This realization transformed how she viewed success. Rather than chasing a specific number she had arbitrarily set based on her high school weight, she learned to value strength, energy, and overall health. "I'm actually the healthiest I've ever been," she says about her current state. As you navigate your own journey, regularly reassess what success looks like for you and be willing to adjust your goals as you learn more about what truly serves your wellbeing. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Evidence-Based

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

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

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

Most of us have started a weight loss journey at some point, excited about the possibilities but unsure of what lies ahead. Nikki Madoch, an ASM Certified Personal Trainer and Certified Nutrition Coach, transformed her life by losing 70 pounds on the Weight Watchers program and has maintained her results for over three years. "I started back in April of 2020, and I just signed up with WW. It was kind of a fluke thing," Nikki shares about her journey that began unexpectedly but led to lasting change. These hard-earned insights from her experience will help you navigate your own weight loss journey with greater confidence and fewer surprises along the way.


Focus on How You Feel, Not How You Look

Finding what truly motivates you makes all the difference in maintaining a healthy lifestyle. For years, Nikki focused solely on appearance as motivation. "I just wanted to look better. I wanted to have a flat stomach. I wanted to look like other people," she admits. But when she shifted her focus to how good she felt after eating nutritious foods, drinking enough water, and moving her body, everything changed. "One week in I could not believe how much better I felt after just one week," Nikki reveals. That feeling became her driving force, not the number on the scale or her reflection in the mirror.

Lasting Motivation Comes From Unexpected Places

The unexpected rewards of healthy habits can become your strongest motivation. "I always thought that if I could just lose weight it would make me happy with how I looked and that's what would keep me going, and it has not been that at all," Nikki explains. Instead, she discovered that feeling energetic and capable became much more important than appearance. "The biggest thing has been being able to be active the way I want to be and to just feel better all around," she shares about what truly drives her healthy choices now. As you begin your journey, pay attention to improvements in your energy levels, sleep quality, and mood – these benefits often prove more meaningful in the long run.

Body Image Can Get More Complicated, Not Less

Surprisingly, body image issues can intensify during weight loss. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki reveals. As she became more focused on her changing body, she found herself examining every detail and feeling more self-conscious than before. "I was so self-conscious about my loose skin that I was developing as I was losing weight," she explains. At her heaviest, she had reached a point of not caring about her appearance, but during weight loss, she became hyper-aware of every change. Remember that this mental adjustment is normal, and focusing on strength and health rather than appearance can help manage these feelings.

Learn to Be Kind to Yourself

Learning to be gentle with yourself during difficult moments is crucial for long-term success. "There was a point in my journey, and I feel like it was like the winter the first winter of my first year of weight loss, that I was really struggling just kind of picking apart every part of me and feeling like I wasn't doing good enough," Nikki shares. These feelings of inadequacy can sabotage progress if left unchecked. Developing a practice of self-compassion – treating yourself with the same kindness you would offer a friend – helps navigate the inevitable tough days. Remember that perfection isn't required for progress, and each day offers a fresh opportunity to make choices aligned with your goals.

Don't Shortchange Your Nutrition

With Weight Watchers specifically, using your weekly points allowance can actually boost your results. "The weeks that I would use all my weeklies were always my best weigh-in weeks," Nikki shares. Initially, she thought weekly points were just extras you shouldn't use if you wanted maximum weight loss. "I kind of thought that was just like bonus like you didn't really have to use those points and you shouldn't use them," she admits. However, she discovered that spreading these points throughout the week on satisfying foods like protein bars, nuts, or peanut butter helped her feel more nourished and lose weight more effectively. Don't view these resources as "cheating" – they're designed to make your plan sustainable.

Find Balance Between Flexibility and Structure

Learning how to incorporate favorite foods in moderation prevents feelings of deprivation. "I kind of want to eat more. I don't want to restrict. I want to feel like I'm eating more and more nourishing foods," Nikki explains about her approach to using her weekly points allowance. She realized that nourishing her body properly was essential for long-term success. "If I like lost all the weight not eating enough, then I'd have to maintain the weight not eating enough," she points out about the importance of establishing sustainable habits from the beginning. This balanced approach taught her that lasting weight loss doesn't require eliminating joy from eating – it's about finding a middle ground that supports your goals.

Keep Your Meals Interesting

Variety is crucial for long-term success. "It is very easy to get burned out of things and it's very important to switch things up," Nikki explains. She learned quickly that eating the same low-point foods repeatedly led to boredom and frustration. "I got so burned out of those different things and realized that I could start to mix things up and it would just keep things interesting and keep me on track," she shares. Try adding one new recipe each week or finding multiple ways to prepare your favorite meals. Creating variety in your meals makes healthy eating something to look forward to rather than a chore, which Nikki found essential for staying consistent over years rather than just weeks or months.

Establish a Few Go-To Options

Identifying a few reliable, enjoyable meals provides stability within your flexible routine. "Definitely find like your staple items," Nikki advises, noting that some consistency can actually support long-term adherence. Despite emphasizing variety, she admits, "It got that way with like my protein coffee. I haven't gotten sick of those and I've still made them the same for three and a half years now." Having a handful of go-to options that you genuinely enjoy removes decision fatigue and provides reliable nutrition when life gets hectic. The key is balancing these staples with enough new options to prevent monotony while maintaining the comfort of familiar favorites.

Don't Obsess Over the Scale

Your weight is just one measure of progress, and sometimes not the most meaningful one. "Weight and the number on the scale is not everything," Nikki emphasizes. Despite losing 70 pounds, she never reached her initial target weight – and that's completely fine. "To this day, I still haven't gotten down to 170 at all. I got down to 180 and maybe like 178 at a few points. But now I'm back up to 190. And it is totally fine," she explains. At 190 pounds on her 6-foot frame, she's healthier and more toned than when she weighed less but had less muscle. Progress pictures, how clothes fit, and increased strength are often better indicators of success than the number on the scale.

Take Progress Photos

Visual records of your progress provide powerful motivation when the scale doesn't reflect your efforts. "I'm actually really happy that I did start taking progress pictures from the start," Nikki reflects. These images became invaluable when her weight loss plateaued after she began strength training. "I really did have good success with the scale, but then it started to plateau especially when I started to lift weights," she explains. She could visually see how her body composition was changing even when the numbers weren't moving. Nikki recommends taking regular photos and considering measurements (something she wishes she had done) to track non-scale victories. These records offer concrete evidence of progress during inevitable plateaus.

Redefine What Success Means to You

Changing how you measure success creates a healthier relationship with your body and your goals. "My body is so much more toned and strong than it was two years ago when I weighed 180 pounds," Nikki shares, explaining that at her current 190 pounds, she's actually healthier than when she weighed less. This realization transformed how she viewed success. Rather than chasing a specific number she had arbitrarily set based on her high school weight, she learned to value strength, energy, and overall health. "I'm actually the healthiest I've ever been," she says about her current state. As you navigate your own journey, regularly reassess what success looks like for you and be willing to adjust your goals as you learn more about what truly serves your wellbeing. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Kathryn Dakota Kaiser kd.kaiser
She Lost 70 Pounds When She Learned This One Post-Workout Trick
Copyright kd.kaiser/Instagram
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 doing the same workout you have always done, but you can’t seem to lose weight? It might be time to evaluate your approach to fitness, as what worked for you in your twenties and early thirties won’t work as well as you age. Kathryn Dakota Kaiser is a weight loss warrior and coach with PCOS who dropped 70 pounds naturally. In a new social media post, she reveals the workout that was game-changing in her transformation. “I don’t do cardio before or after I strength train. I do this instead and lost 70 pounds,” she writes.

After Thirty, Your Body Changes

“Once women hit 30, our ability to maintain muscle goes down significantly. And the irony is that over 30, we need as much muscle as we can get in order to burn fat faster. The more lean muscle we have, the more calories we can burn each day, which is why it is so important to stick to a progressive overload hypertrophy strength program,” she writes.

In Your Twenties, HIIT and Cardio Can Keep You Skinny

“In your 20s: you could get away with doing cardio and HIIT workouts and stay ‘skinny,’” she continues. “In your early 30s: adding in more strength training sessions but still able to balance cortisol with some HIIT and cardio.”

But As Your Age, You Need More Strength Training

However, things start to change. “In your late 30s and 40s: the main focus needs to be on strength training in hypertrophy and progressive overload + one day of HIIT + hobbies that include cardio,” she says. “You need to stay active in your lifestyle… Which is why finding hobbies that keep you moving on the regular are very important.”

Here Is What Your Workout Should Look Like

“Your workout program would look like something this: 2 main compound lifts (deadlift + squats or bench press and rows) lifting in the 10-20 rep range and lifting not to failure, but where you have three reps in reserve (meaning, with good form, you could still knock out three more reps, but you do not do them … this is an important part of the hypertrophy cycle for women at this stage. We very rarely lift to failure at this stage)” she continues.

Change Up Your Routine After 7 Weeks

“Follow these two main compound lifts with smaller isolated lifts in the same rep range. Follow this for 6 to 7 weeks and then change up your hypertrophy schedule to a different rep range and different compound lifts,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Kathryn Dakota Kaiser kd.kaiser
Copyright kd.kaiser/Instagram

Are you struggling to lose weight and body fat? Try this one trick that an expert swears by. Kathryn Dakota Kaiser is a weight loss and fitness coach who abides by the 7x7 method. She reveals a secret trick in a new social media post that helped her slim down fast. “I lost 20% body fat after I learned this post-workout trick,” she writes. I went from 38% body fat and 188 pounds to 18% body fat and down 70 pounds,” she writes.

It’s Hard Not Reaching Your Goals

“Do you know what’s worse than having goals and not having time to reach them? Having goals, deciding to make the time, putting in all the hard work, and you see no change for a month or more,” she says in her post.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

You Might Start to Make Excuses

“You resort to thinking ‘maybe my body just doesn’t like to lose weight;… ‘I might have to try that weight loss pill My friend was talking about after all’…. ‘I might have to sign up for that {insert diet name} program I heard about even though I promised myself I would do this naturally with no prepackaged food plans,’” she continues.

It Can Be Defeating.

“Defeat, frustration, overwhelm all kicks in… You also wonder what’s the point if I have to work so hard at the gym and hardly eat if it doesn’t work anyway,” she says. “But there’s a key thing you are missing when it comes to nutrition and your workouts.”

Food Is Made Up of Three Macros

She points out that “all food is made up of three macros” – protein, carbs, and fat. “Each macro has a purpose when it comes to burning fat and losing weight,” she says.

Protein

She starts with protein. She explains that it “helps build muscle to gain metabolic flexibility so you can burn fat faster even while eating pizza on a Friday.”

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

Carbs

Next up are carbs. They “act as an energy source and help control metabolism (you need them to build muscle to boost fat)” she writes.

Fats

The third macro is fat. “If you are an endomorph or mesomorph body type, higher fats can help boost fat burn during your fat loss cycle,” she writes.

Your Body Needs Protein and Carbs to Build Muscle

“Now that you understand the three macros and how they all fit together for the purpose of gaining metabolic flexibility so your body burns fat faster,” she says, adding that protein and carbs are “both are necessary to build muscle so your body can burn fat faster and you can get metabolic flexibility.”

When You Eat Them Matters

“Paying attention to when you eat protein and carbs around your workout is important for making your metabolism flexible. Right after your workout is when your body is ready to build muscle fastest. If you don’t fuel your body properly, your workouts have zero purpose,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

You Should Have Them Immediately After Your Workout and Also an Hour Later

“Immediately after you workout: 1 scoop whey protein in water (25-30g protein), then within 1 hr after you workout: 30g protein (= to a palm size of protein like chicken breast, ground beef or salmon that fits in your palm), pair with 50-75g carbs: 1 cup of cooked carbs or 2 cups of fruit (like 1 cup sweet potato, 1 cup cooked rice, 2 cups berries or read labels and have toast, etc), add veggies and less fat at this meal and your body will finally start building muscle and burning fat faster than ever before,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
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 have a lot of weight to lose, it can seem hopeless and impossible. However, Samantha Costa, a 23-year-old influencer, lost a whopping 60 pounds in 3 months. In a viral YouTube video, she explains exactly how she did it, and a lot of it had to do with shifting her perspective and overall approach to weight loss.


Losing 60 Pounds in 6 Months with PCOS

Samantha_CostaSamantha Costa/YouTube

She starts with her backstory: In 2018 she was diagnosed with PCOS (polycystic ovary syndrome), which resulted in weight gain. “I fluctuate weight a lot and it also affects my periods. With that being said, because I was diagnosed with PCOS, I put on a lot of weight very fast, and it wasn't a type of weight that was healthy,” she said. Costa, who is five-foot-one, topped the scale at around 200 pounds. “Being in a place where I knew I wasn't healthy was really scaring me.” At the time she was able to drop 50 to 60 pounds in “five to six months” by going to Orangetherory and eating right. “I think I weighed around 196 pounds and I got down to around 135,” she specified.

Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert

The Power of Whole Grains

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

Her main dietary change at the time involved swapping out white carbs with whole grain and whole wheat. “I literally had grilled chicken, pasta, grated cheese, and tomato sauce every single day because that's what made me happy,” she said. After graduating from college in May 2022, “and I honestly was a very steady weight of around probably 129 pounds to 140 throughout all of my senior year of college,” she felt like she was at a healthy weight for herself around 135 pounds. She spent the summer lifeguarding. “I was having a really fun time, and honestly everything was going very well,” she continued.

A Stressful Job Ruined Her Health and Happiness

Samantha_Costa2Samantha Costa/YouTube

However, in August she started her “big job at a big four company” and it was “the downfall of everything,” she claims. “I'm not going to talk too much about it, but the stress of that job, which I am no longer working in, was very, very hard for me.” She stopped working out and spent most of her free time isolating. Over a period of about 7 months she probably gained 60 to 70 pounds, and was “very, very sad,” she says. “I wasn't happy with how I looked and I was having a hard time with it, but it was more that I knew I wasn't healthy and I knew I needed to get healthy because of this. I would always tell myself, ‘You know what? You did it once. You can definitely do it again.’”

From 10,000 Steps to 500

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

She couldn’t motivate herself to go to fitness studio again, “something that I used to love going to do,” she says. While she used to walk 10,000 steps a day, she “was lucky if I hit probably 500 steps a day because I was always at my computer, always doing something for work, and there was really just no time for me to do it.”

She Lost 10 Pounds in a Week and Kept Going

Woman,,Balance,Weight,Scale,health,scalesShutterstock

Every day she looked in the mirror and told herself “in three months from now, you will look so much better. You'll feel so much better, which is the most important, and you will want to do things because you started.” Eventually she started seeing progress, claiming that she lost 10 pounds in one week, which she knew was water weight. Within a few weeks she noticed a “little bit of a difference” and once she started to see that difference, “it was a lot easier to believe in myself and notice that there was real progress happening and that there was change happening, which allowed me to keep going within my journey.”

Related: 11 Shoulder-Sculpting Workouts for Impressive Definition

The Secrets to Her Success

Healthy,Eating,Food,Low,Carb,Keto,Ketogenic,Diet,Meal,Plan,salmon,avocado,egg, broccoliShutterstock

She revealed that she did keto, which is “very hard to sustain,” she admits. “It was very hard for me to eat a certain amount of carbs every single day, and it was very hard for me to cut out sugar. I'm someone who loves sugar, but I knew that in order to be in a healthy place again, and in order to get to my goal in the most efficient way, especially with summer coming up, I needed to do something that would really change and really allow my body to adapt.” She also emphasizes the importance of protein. “Eating carbs is something that obviously we all need. I am not saying don't eat carbs. Please eat your macros. Please eat carbs. Please allow yourself to have the energy that you need. I'm just saying what I did was I lowered the amount of carbs that I ate, but I was still eating enough to feel energized to be able to go to the gym and to give my body what it needs.”

She Increased Intake of Proteins and Exercised

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

Amping up your protein intake may help you lose weight. 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. She also went back to fitness studio four to five times a week, starting with gentle workouts and working her way up to more intense ones. She also recommends taking rest days.

Stay Motivated and Positive on Your Journey

Samantha_Costa5sam.costaa/Instagram

“In the beginning, you're probably going to feel like you can't do it and it's probably going to feel impossible, and if you are someone who doesn't feel like that, I give you so much credit because I've been there so many times and I felt like it was impossible every single time,” she adds. “The number one thing I want to tell you is to prove yourself wrong. Prove every single person that may have doubted you wrong. The only thing that matters is that you believe in yourself. The only thing that matters is that you have the mindset that will allow you to feel better, and every single time you question yourself, make one of those videos, take progress pictures, tell yourself that you are so much better than you were even one day ago, and if you are really having trouble starting, just try for one day.”

Related: Fitness Expert's $5 a Day Meal Plan for Fat Loss

💪🔥Body Booster: Increasing your protein intake and decreasing your carbohydrates is a scientifically backed tactic for weight loss. However, you still need a sufficient amount of carbs to stay energized.

Ruth_Soukup8
Copyright ruthsoukup/Instagram
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. “I 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

“I 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? “Eating plant-based,” counting her calories, and “running 3-5 miles every day.”

At 43, She Decided to Do Something Different

She wasn’t getting the results she wanted. “I 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 “The Science of Weight Loss”

“Instead 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

“I 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. “I 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 calories—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. “I 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. “I 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. “I 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. “I didn’t give myself a timeline. I just focused on changing my lifestyle,” she writes. “But 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.

Josh York joshyorkgg
I’m a Trainer and These 6 Simple Strength Exercises Reverse Muscle Loss After 50
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As we age, keeping our midsection firm becomes increasingly challenging. After decades of helping clients transform their bodies, I've developed a set of standing exercises specifically designed for those over 50. These moves will help you reclaim your core strength without requiring you to get down on the floor. Try these four effective exercises that can fit into any schedule and start seeing results in just weeks.

Why Your Body Changes After 50

Portrait of mature couple relaxing in outdoor sofa​Understanding How Insulin Affects Your WeightShutterstock

After 50, people naturally experience a slower metabolism, hormonal shifts, and decreased muscle mass – all contributing to the challenge of maintaining core strength and a flat stomach. These natural changes make burning calories more difficult, often leading to weight gain, particularly around the abdominal area. Additionally, core muscle fibers around the abdomen shrink and become more flexible with age, especially without regular strength training.

Why Standing Exercises Work Better For You

Mature woman eating salad at home.20 Superfoods for People Over 50Shutterstock

Standing exercises are particularly beneficial because they incorporate balance and stability training while working the core. Unlike other workouts, these exercises are more functional, replicating everyday movements that require core strength. They can also be easily modified for various fitness needs – making them accessible for a wide range of ability levels.

Exercise 1: Standing Side Crunches For Your Obliques

Senior woman exercise with standing oblique crunch or side crunch, she watch training online in tablet during workout​9. Standing WindmillsShutterstock

Proper form: Stand with your feet shoulder-width apart. Interlock your fingers behind your head. Engage your core and bend one elbow to the hip on the same side. Stand back up straight and repeat with the opposite side.

Recommended routine: Perform two to three sets with 10 to 15 reps each, aiming to do this exercise two to three times per week.

Target muscles: This exercise specifically targets the oblique muscles to help with rotational movement and core stability.

For beginners: Focus on controlled movements rather than speed or depth of the bend. You can also start on a bench for added support while you work towards a standing workout.

Make it harder: Increase the range of motion, add resistance bands or medicine balls, or utilize an unstable surface to stand on. You can also try standing bicycle crunches or standing knee tuck extensions.

Exercise 2: Wood Chops To Power Up Your Core

A fit middle aged man does banded low to high wood chops. A vacationer training outside at a lakeside park or resort.

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Proper form: Stand with your feet hip-width apart with a slight bend in your knees. Hold a medicine ball in both hands next to one hip. Swing the ball on a diagonal angle towards the opposite angle with your arms straight. Raise the ball until it's above your shoulder with a slight pivot on the opposite foot. Extend the ball in the air over your shoulder until your legs are straight, then bring it back down to the starting position. Repeat on the opposite side.

Recommended routine: Perform this exercise two to three times per week with three to five sets of eight to 12 reps per side.

Target muscles: Wood chops work the obliques and transverse abdominis as the motion forces them to stabilize and create rotational force during the diagonal movement. By twisting against resistance, the muscles work both to move and to stabilize – making this effective for building rotational strength and power.

For beginners: Focus on controlled, slow movements with lighter weight. You don't need to go through the full range of motion at first – work your way up to it.

Make it harder: Try heavier weight, add resistance, incorporate a squat or lunge, or speed up the motion for more challenge.

Exercise 3: Crossover Toe Touches For Total Core Control

Mother and daughter work out at home exercising, doing standing crossover toe touches

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Proper form: Stand with your feet shoulder-width apart. Place your arms straight out to your side at shoulder height. While keeping your legs and arms straight, take one arm and reach across your body to the opposite leg. Bring it back to the start position and alternate arms with each repetition.

Recommended routine: Do this workout two to three times a week with two to three sets of 10 to 15 reps.

Target muscles: Crossover toe touches challenge your core's ability to control rotation and maintain stability through dynamic movement. It requires the body to twist and stabilize by engaging the core muscles and obliques.

For beginners: Reduce your range of motion and add a slight bend in the knees.

Make it harder: Add resistance, incorporate dynamic movements, or modify your stance by widening it.

Exercise 4: High Knees To Activate Your Deep Core

Female athlete doing high knee march during drills​Beginning with Proper PreparationShutterstock

Proper form: Start with your feet hip-width apart. Drive one knee up towards your chest. Swing the opposite arm up at the same time like a running motion. Drop the knee back down and repeat with the opposite leg and arm. Increase the speed as you get more comfortable with the motion.

Recommended routine: Perform high knees three to four times per week with three sets of 12 to 20 reps per leg. Add in 30 to 60 seconds of rest per set.

Target muscles: This exercise primarily targets your transverse abdominis and obliques, along with the rectus abdominis, by requiring them to stabilize your body.

For beginners: Slow down your speed and treat this workout like you are marching or walking in place.

Make it harder: Increase your speed, knee height, and duration of the exercise. Another way to make this more challenging is by holding a weight or wearing a resistance band during your workout.

Support Your Exercise With These Healthy Habits

Smiling happy caucasian mature spouses hugging embracing while walking on a date in park together. Bonding, love and relationship3 Best Practices for Walking, by a PodiatristShutterstock

Healthy supporting habits are just as critical as the exercises themselves. Complement your workout with proper protein intake to support muscle growth and recovery, while complex carbs and healthy fats help to fuel and recover post-workout. Additionally, hydration will increase performance and reduce fatigue.

Knowing when to slow down and recover plays a factor in repairing and strengthening your muscles. Pre-workout should include dynamic stretches such as leg swings and torso twists, and post-workout stretching should be static stretching like lateral reaches and hamstring stretch.

On off days, practice active recovery with light walks, stretching, or yoga to maintain mobility and blood flow. Lastly, add in complementary movements to avoid imbalances and give you well-rounded results.

When You'll Start Seeing Results

Mature woman workout before fitness training session at home.10 Surprising Exercises to Look Amazing After 50 in Just 30 DaysShutterstock

By consistently performing these exercises, you can expect to see changes within two to three weeks. Around the eight-to-12-week mark is when there will be significant visible changes to muscle definition.

Avoid These Common Mistakes

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing , mature, muscles5 Best Low-Impact Exercises That Transform Your Body After 50Shutterstock

When it comes to flattening your stomach, the two biggest common mistakes are overexertion and using the wrong muscles. Switching to standing exercises can aid in providing controlled movements to focus on, while also incorporating core engagement, minimizing muscle strain, and maximizing muscle activation. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Kaitlin Malthaner Health Coach Kait
Eat These 10 High-Protein Foods to Melt Fat and Sculpt Muscle Fast
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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.

Most of us have heard about intermittent fasting and its impressive benefits for weight loss, reduced inflammation, and improved blood sugar control. But confusion often sets in when it comes to what you can consume during your fasting window. Health coachKait Malthaner, BSc Nutrition & Exercise, specializes in blood sugar control and insulin resistance, and she's here to clear up the confusion. Understanding what breaks your fast can be the difference between seeing results or undermining your efforts—read on to discover the seven drinks you can enjoy while maintaining all the benefits of your fast.

Understanding What It Means to Break a Fast

Breaking a fast means more than simply consuming food after a period of abstaining. It all depends on your fasting goals. "In broad terms, to break a fast means to conclude a period of fasting by consuming food, but there's a bit more to it than that. And it all comes down to why you are intermittent fasting," Kait explains in her post. Your definition of "breaking a fast" should align with your personal objectives, whether that's weight loss, improved insulin sensitivity, or autophagy.

Why Your Fasting Goals Matter

Intermittent,Fasting,Hungry,diet​The Power of Intermittent FastingShutterstock

Your specific intermittent fasting goals determine what you can consume without breaking your fast. For autophagy—the cellular cleaning process—even minimal calories can interrupt benefits. "If autophagy is your main goal, then anything you consume beyond water and electrolytes will technically break your fast and reduce autophagy," says Kait. However, if you're fasting primarily for weight loss or blood sugar regulation, you have more flexibility in what you can consume during your fasting window.

How Insulin Impacts Your Fast

Tired woman after a workout in the gym locker room​Overdoing Pre-WorkoutShutterstock

The key factor in determining what breaks a fast is how a substance affects your insulin levels. "What we want to look at here is if certain drinks impact our insulin because when insulin is low, blood sugar is low, and we're burning fat," Kait points out. When insulin rises, even slightly, many of the benefits of fasting diminish. Understanding this mechanism helps you make better choices about what to consume during your fasting hours.

Sweetened Beverages

Sugar,Free,Soft,drink,soda,coke,cola,diet​Only Drink Diet SodaShutterstock

Diet sodas might seem like a safe bet with zero calories, but appearances can be deceiving. "While diet soda may have zero calories and zero sugar, this does not mean these drinks are healthy. Some of the sweeteners added to diet soda can spike your insulin significantly," warns Kait. Even just the taste of sweetness can trigger an insulin response, which means diet drinks do break your fast. This applies to any artificially sweetened beverages, even those marketed as "zero calorie."

Milk and Alternatives

Woman drinking milk​Raw Grass-Fed DairyShutterstock

You might be surprised to learn that even unsweetened plant-based milks can interrupt fasting. "Milk will break a fast as it contains carbs, sugar, and protein. Almond milk and other milk alternatives will also break your fast for the same reason, even if they are unsweetened," Kait explains. The carbohydrates and proteins in these beverages trigger insulin release, which halts the fasting state. Even small amounts added to coffee or tea can be enough to impact your fast.

Protein-Based Drinks

Homemade Organic Beef Bone Broth in a Bowl​Beef Bone BrothShutterstock

Protein supplements should be saved for your eating window. "While protein does not raise insulin as much as carbs do, it still does cause a rise, and this rise is more significant in people who are insulin resistant," says Kait. This means bone broth, protein powders, collagen supplements, and BCAAs all break your fast. These should be consumed during your eating window to maintain fasting benefits.

Herbal Teas and Kombucha

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.​Probiotic Foods: KombuchaShutterstock

Be careful with your tea selection during fasting. "A lot of herbal teas contain dried fruit, which contains carbs and sugar and will break a fast," Kait cautions. Similarly, kombucha might seem like a healthy option, but it's not fasting-friendly. "Although it is low in calories, it does contain carbs and sugar and will break your fast," she explains. Always check ingredients carefully before assuming a "health" drink is fasting-compatible.

Water and Electrolytes

A,View,Of,A,Hand,Scooping,Electrolyte,Powder,Into,A​Electrolytes Are Absolutely EssentialShutterstock

The most essential drink during fasting is simple water. "Regular water will not break your fast, and you should drink it during your fasting window," Kait advises. You can enhance your hydration by adding electrolytes: "A bonus tip is to add a pinch or two of salt into your water to get some extra electrolytes, which can make fasting a whole lot easier." This simple addition can help combat headaches and fatigue while maintaining your fasting state.

Black Coffee and Tea

Beautiful woman in cowboy hat drinking coffee on patio in front of her houseShutterstock

Good news for coffee lovers—your morning brew can stay. "Black coffee does not break a fast as it has no impact on insulin," says Kait. The same applies to certain teas: "Natural teas such as green tea and peppermint, with no added sugar of course, will not break a fast." These beverages can actually enhance your fast by providing small amounts of caffeine, which can suppress appetite and boost metabolism while maintaining the fasted state.

Sparkling Water

Glass,Water,Sparkling,soda​Soda for Sparkling WaterShutterstock

If you're tired of regular water, you have another option. "Unflavored sparkling water will not break a fast, and can be a great way to mix things up if you're tired of still water," Kait shares. The carbonation might even help you feel fuller temporarily, making your fasting window more manageable. Just make sure it's unflavored and doesn't contain artificial sweeteners that could trigger an insulin response.

Apple Cider Vinegar

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisle​Apple Cider Vinegar and Warm WaterShutterstock

Apple cider vinegar is a fasting-friendly addition to your regimen. "Apple cider vinegar is one thing I am asked about frequently, and no, it will not break your fast," confirms Kait. Small amounts can be added to water to provide flavor without interrupting your fast. Some research even suggests it might improve insulin sensitivity, potentially enhancing your fasting benefits.

Lemon Water

Woman squeezes lemon juice into a glass.​1. LemonShutterstock

Adding a splash of citrus to your water is perfectly acceptable. "A squirt of lemon juice in water will also not break a fast," Kait explains. The minimal amount of carbohydrates in a small amount of lemon juice isn't enough to trigger significant insulin release. This simple addition can make plain water more appealing during longer fasting periods while providing a small amount of vitamin C.

The Bulletproof Coffee Controversy

Popular health care drink : Bulletproof CoffeeShutterstock

Bulletproof coffee sits in a gray area of fasting. "This one is a bit controversial. Depending on what is in your bulletproof coffee and how much can of course make a difference," Kait admits. Pure fats like MCT oil and small amounts of butter or heavy cream may not significantly impact insulin. "If you have a small amount of MCT oil, that will not break your fast. MCT oil actually enhances certain benefits of fasting," she explains. However, she cautions against going overboard with additions.

How to Use Bulletproof Coffee Correctly

bulletproof coffee, keto paleo drink blended with butter and coconut oilShutterstock

If you choose to include bulletproof coffee in your fasting regimen, moderation is key. "A bulletproof coffee with a tablespoon of MCT oil and a tablespoon of butter, probably fine. Again, if your goals are relating to weight loss, insulin sensitivity, and blood sugar regulation," says Kait. Remember that bulletproof coffee should serve a purpose: "The thing with bulletproof coffee is it is meant to replace a meal. You drink it in the morning and it helps you push your first true meal until later in the day. If it's not doing that for you, then it's not benefiting you."

Your Fasting Drink Guide

Soft drinks and fruit juice mixed with soda high in sugar have a negative effect on physical healthShutterstock

The golden rule for fasting-friendly drinks is simple. "Anything that contains carbs, sugars, or protein will stimulate insulin and will break your fast, as well as anything that is sweet tasting. Any low calorie drinks that do not trigger insulin are fair game, and fat in small quantities is probably okay as well," Kait summarizes. Using this framework, you can make informed decisions about what to consume during your fasting windows while preserving the health benefits you're working toward.And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Evidence-Based

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

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

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

Are you in your 50s and dreaming of having a six-pack? Flat abs may seem like an unrealistic fantasy, but according to one expert who has them, it isn’t. Christine Roderick is an “age-positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she reveals the simple habits that have helped her achieve flat abs. “I’m 57, working out less than in years past & still maintain low body fat & an occasional six pack year round. How?” She goes on to reveal the six habits behind her flat abs.

She Focuses on Sustainable Habits

The first thing she does? “No quick fixes, just sustainable habits,” she says. “I don’t chase trends or crash diets. Decades of experience have taught me that consistency wins every time. I eat… a lot ( note I do incorporate one cleanse or reset a year with food).”

She Eats Enough Protein

Next, “Protein is key,” she maintains. “I prioritize protein in every meal to support muscle maintenance and recovery. Aiming for at least 100g+ daily helps me stay strong and lean. I do eat carbs I’m not a carnivore.”

Strength Training

“Strength training is non-negotiable,” says Roderick. “Lifting weights 3-4 week is essential for preserving muscle, boosting metabolism, and keeping bones strong. Then I add in 2 days of Pilates or yoga & 3. usually 1/2 hour cardio sessions.”

She Follows the 80/20 Rules

She also takes the 80/20 approach to food. “I nourish my body with whole, nutrient-dense foods 80% of the time, but I also enjoy the foods I love in moderation—no guilt, just balance. My favs cheese burgers & French fries!!” she says.

She Exercises

She never skips exercise. “Movement matters,” she says. “I aim for 10k+ steps daily, not just for fat loss but for overall health, mobility, and longevity.”

She Gets Enough Sleep

Sleep is a priority for Roderick. “7+ hours of quality sleep is non-negotiable. Poor sleep leads to cravings, weight gain, and lower energy, so I protect my rest,” she says.

She Is Consistent

“No magic, just consistency,” she concludes. “At 57, I don’t rely on fads or quick fixes. I’ve built my body and health through years of smart training, mindful nutrition, and unwavering consistency.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.