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She’s 62 and Beat Menopausal Belly Fat—Here’s Exactly What She Eats in a Day

Simple diet tweaks for post-menopausal health that work.

Christopher Roback
By Christopher RobackMay 08, 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.

Angie Hot and Flashy HotandFlashy angiehotandflashy
Copyright HotandFlashy/YouTube/Shutterstock
Christopher Roback
By Christopher RobackMay 08, 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.

Nutrition & Diet

Staying fit and healthy becomes significantly more challenging after menopause, but that doesn't mean it's impossible. Angie from Hot and Flashy has been documenting her health journey since 2013, adjusting her routine annually to optimize her wellness at 62. "Years since menopause have made everything so much harder," Angie admits, but her carefully crafted routine proves that post-menopausal women can still maintain fitness and health. Discover the practical diet and exercise changes that helped Angie reduce sugar, increase protein, and maintain her health through her 60s.

Your Body Deserves Quality Fuel

Treating your body right becomes even more crucial as you age. "We only get one body, and it has to sustain us our entire life," Angie says in her recent post. She compares body maintenance to car care—you wouldn't expect your car to run properly with poor-quality gas and no maintenance, yet many expect their bodies to thrive without proper nutrition or exercise. Making even small lifestyle changes can significantly impact your long-term health, and it's never too late to start improving your habits.

Heart Health Comes First

Protecting your heart should be a top priority, especially for women. "Heart disease is the number one killer of women in the United States, killing more women annually than all cancers combined," Angie warns. With heart disease in her family history, she's been conscious of her cardiovascular health since her 20s. While she initially followed the standard American Heart Association recommendations to limit saturated fats and processed foods, she later discovered sugar's significant contribution to heart disease and made reducing it a key focus.

The Mediterranean Diet Connection

Finding a sustainable eating pattern that works for you is essential. "My diet most closely aligns with the Mediterranean diet," Angie shares. This approach emphasizes unsaturated fats and omega-3s from sources like fish, olive oil, nuts, legumes, seeds, and avocados. She limits saturated fats, fried foods, and ultra-processed items while dramatically cutting down on added sugars. This doesn't mean zero sugar—Angie still allows herself natural sugars from fruits while reducing her added sugar intake from 115 grams daily to just 10-15 grams.

Boosting Fiber For Multiple Benefits

Increasing fiber intake offers numerous health advantages beyond digestion. "Fiber can help lower your cholesterol, control blood sugar, fight visceral belly fat, and reduce gastrointestinal cancer risks," Angie explains. Though she wasn't tracking her fiber consumption before, she now carefully monitors her intake, aiming for 21-30 grams daily. This intentional approach helps support both her heart health and weight management goals while providing additional protective benefits.

Bone Health Becomes Critical After Menopause

Maintaining strong bones becomes increasingly important as you age, especially for post-menopausal women. "After menopause, women lose about two percent of bone every year," Angie reveals. Despite regularly lifting weights and believing she consumed adequate calcium and vitamin D, DEXA scans showed bone loss. This discovery prompted her to completely revamp her diet and exercise routine over the past two years, focusing specifically on building and preserving bone density through targeted nutrition and resistance training.

Protein: The Post-Menopausal Game Changer

Protein intake becomes even more crucial after menopause. "After menopause we process protein much less efficiently," Angie explains. Even while maintaining the same protein intake, your body can't utilize it as effectively, making increases necessary. Angie boosted her daily protein from about 60 grams to 90-120 grams, ensuring she gets 30-40 grams per meal. This strategic increase supports muscle maintenance, which directly contributes to bone health—a critical consideration for post-menopausal women.

Breakfast: Consistent And Protein-Packed

Creating a routine with predictable, nutritious meals simplifies healthy eating. "I'm a creature of habit," Angie admits, preferring to eat the same breakfast almost daily rather than constantly calculating nutritional content of different options. Her primary breakfast consists of low-glycemic cereal mixed with peanut butter granola, raw almonds, and seeds, providing 30 grams of protein, 8 grams of fiber, and only 9 grams of sugar. On days when her teeth are sensitive from Invisalign adjustments, she opts for unsweetened oatmeal with sugar-free peanut butter for similar nutritional benefits.

Lunch: Salmon Salad Protein Bomb

Midday meals should sustain your energy and contribute significantly to your nutritional goals. "My lunch is very labor-intensive, but I make most things one day a week or one day a month," Angie shares. Her typical lunch features a large salad topped with salmon salad, avocado, vegetables, and a sprinkle of nuts and seeds for extra protein and fiber. A side of toast with hummus rounds out this protein-rich meal. By using whole canned salmon with skin and bones (processed in a food processor), she increases calcium intake while homemade lemon tahini dressing eliminates added sugars, resulting in 38 grams of protein and 17.2 grams of fiber with zero sugar.

Dinner: Simple Protein And Fiber Focus

Evening meals can be straightforward while still nutritionally dense. "For dinner, there are really no major changes," Angie explains. She typically enjoys salmon with fiber-rich sides like farro or quinoa plus vegetables, providing about 35 grams of protein and 3.5 grams of fiber. Alternatively, she prepares a versatile ground turkey dish loaded with vegetables and beans, served over whole grains. By substituting traditional white rice or pasta with protein-rich options like farro, quinoa, or buckwheat (which offer 6 grams of protein per quarter-cup), she boosts the nutritional value of every meal.

Supplements That Support Your Goals

Targeted supplements can fill nutritional gaps, especially for bone health. "I wasn't taking enough calcium, enough vitamin D, and I wasn't taking any vitamin K2," Angie discovered. She now takes 1,500 mg of calcium daily (up from 500 mg), increased vitamin D (approaching 4,000 IUs rather than the standard 2,000 IUs), and added vitamin K2 to direct calcium to bones rather than arteries. Her supplement regimen also includes creatine, CoQ10, resveratrol, and phytoceramides to support various aspects of her health.

Exercise: Impact And Heavy Weights For Bone Strength

Challenging your body with appropriate exercise becomes increasingly important with age. "I completely retooled my workout routine," Angie shares, replacing her previous biking and light-to-medium weight routines with impact exercises, rebounding, and heavy load-bearing resistance training. After learning that lifting light weights wasn't sufficient for bone health, she gradually increased from 3-10 pound weights to 15-20 pounds, incorporating a weighted vest during resistance training. Despite needing knee braces for comfort, she maintains a 3-4 day weekly routine, adapting exercises to her body's needs while still challenging herself.

Balance Is Still Key To Sustainability

Creating a sustainable lifestyle means allowing flexibility while maintaining consistent healthy habits. "I tend to stick to my eating plan most of the time, and then when it's a holiday or special occasion, I can do whatever I want," Angie explains. She doesn't completely eliminate treats like wine but limits consumption to once during the week and once on weekends, with a maximum of two drinks. This balanced approach allows her to maintain her nutrition goals without feeling deprived, ensuring her healthy lifestyle remains sustainable long-term.

Results That Speak For Themselves

Consistency with nutrition and exercise delivers noticeable benefits. "I don't struggle with my gut, menopausal belly fat, or trying to keep weight off," Angie shares. Her daily intake totals approximately 110 grams of protein, 23-24 grams of fiber, and just 9 grams of sugar—a formula that keeps her satisfied, energized, and free from many common menopausal complaints. While her routine requires some meal preparation and planning, the results justify the effort, proving that intentional nutrition and appropriate exercise can significantly improve quality of life during the post-menopausal years. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

agingfat-losssustainable-weight-loss

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Nutrition & Diet

She’s 62 and Beat Menopausal Belly Fat

Angie Hot and Flashy HotandFlashy angiehotandflashy
Copyright HotandFlashy/YouTube/Shutterstock
Christopher Roback
By Christopher RobackMay 08, 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.

Staying fit and healthy becomes significantly more challenging after menopause, but that doesn't mean it's impossible. Angie from Hot and Flashy has been documenting her health journey since 2013, adjusting her routine annually to optimize her wellness at 62. "Years since menopause have made everything so much harder," Angie admits, but her carefully crafted routine proves that post-menopausal women can still maintain fitness and health. Discover the practical diet and exercise changes that helped Angie reduce sugar, increase protein, and maintain her health through her 60s.

Your Body Deserves Quality Fuel

Treating your body right becomes even more crucial as you age. "We only get one body, and it has to sustain us our entire life," Angie says in her recent post. She compares body maintenance to car care—you wouldn't expect your car to run properly with poor-quality gas and no maintenance, yet many expect their bodies to thrive without proper nutrition or exercise. Making even small lifestyle changes can significantly impact your long-term health, and it's never too late to start improving your habits.

Heart Health Comes First

Protecting your heart should be a top priority, especially for women. "Heart disease is the number one killer of women in the United States, killing more women annually than all cancers combined," Angie warns. With heart disease in her family history, she's been conscious of her cardiovascular health since her 20s. While she initially followed the standard American Heart Association recommendations to limit saturated fats and processed foods, she later discovered sugar's significant contribution to heart disease and made reducing it a key focus.

The Mediterranean Diet Connection

Finding a sustainable eating pattern that works for you is essential. "My diet most closely aligns with the Mediterranean diet," Angie shares. This approach emphasizes unsaturated fats and omega-3s from sources like fish, olive oil, nuts, legumes, seeds, and avocados. She limits saturated fats, fried foods, and ultra-processed items while dramatically cutting down on added sugars. This doesn't mean zero sugar—Angie still allows herself natural sugars from fruits while reducing her added sugar intake from 115 grams daily to just 10-15 grams.

Boosting Fiber For Multiple Benefits

Increasing fiber intake offers numerous health advantages beyond digestion. "Fiber can help lower your cholesterol, control blood sugar, fight visceral belly fat, and reduce gastrointestinal cancer risks," Angie explains. Though she wasn't tracking her fiber consumption before, she now carefully monitors her intake, aiming for 21-30 grams daily. This intentional approach helps support both her heart health and weight management goals while providing additional protective benefits.

Bone Health Becomes Critical After Menopause

Maintaining strong bones becomes increasingly important as you age, especially for post-menopausal women. "After menopause, women lose about two percent of bone every year," Angie reveals. Despite regularly lifting weights and believing she consumed adequate calcium and vitamin D, DEXA scans showed bone loss. This discovery prompted her to completely revamp her diet and exercise routine over the past two years, focusing specifically on building and preserving bone density through targeted nutrition and resistance training.

Protein: The Post-Menopausal Game Changer

Protein intake becomes even more crucial after menopause. "After menopause we process protein much less efficiently," Angie explains. Even while maintaining the same protein intake, your body can't utilize it as effectively, making increases necessary. Angie boosted her daily protein from about 60 grams to 90-120 grams, ensuring she gets 30-40 grams per meal. This strategic increase supports muscle maintenance, which directly contributes to bone health—a critical consideration for post-menopausal women.

Breakfast: Consistent And Protein-Packed

Creating a routine with predictable, nutritious meals simplifies healthy eating. "I'm a creature of habit," Angie admits, preferring to eat the same breakfast almost daily rather than constantly calculating nutritional content of different options. Her primary breakfast consists of low-glycemic cereal mixed with peanut butter granola, raw almonds, and seeds, providing 30 grams of protein, 8 grams of fiber, and only 9 grams of sugar. On days when her teeth are sensitive from Invisalign adjustments, she opts for unsweetened oatmeal with sugar-free peanut butter for similar nutritional benefits.

Lunch: Salmon Salad Protein Bomb

Midday meals should sustain your energy and contribute significantly to your nutritional goals. "My lunch is very labor-intensive, but I make most things one day a week or one day a month," Angie shares. Her typical lunch features a large salad topped with salmon salad, avocado, vegetables, and a sprinkle of nuts and seeds for extra protein and fiber. A side of toast with hummus rounds out this protein-rich meal. By using whole canned salmon with skin and bones (processed in a food processor), she increases calcium intake while homemade lemon tahini dressing eliminates added sugars, resulting in 38 grams of protein and 17.2 grams of fiber with zero sugar.

Dinner: Simple Protein And Fiber Focus

Evening meals can be straightforward while still nutritionally dense. "For dinner, there are really no major changes," Angie explains. She typically enjoys salmon with fiber-rich sides like farro or quinoa plus vegetables, providing about 35 grams of protein and 3.5 grams of fiber. Alternatively, she prepares a versatile ground turkey dish loaded with vegetables and beans, served over whole grains. By substituting traditional white rice or pasta with protein-rich options like farro, quinoa, or buckwheat (which offer 6 grams of protein per quarter-cup), she boosts the nutritional value of every meal.

Supplements That Support Your Goals

Targeted supplements can fill nutritional gaps, especially for bone health. "I wasn't taking enough calcium, enough vitamin D, and I wasn't taking any vitamin K2," Angie discovered. She now takes 1,500 mg of calcium daily (up from 500 mg), increased vitamin D (approaching 4,000 IUs rather than the standard 2,000 IUs), and added vitamin K2 to direct calcium to bones rather than arteries. Her supplement regimen also includes creatine, CoQ10, resveratrol, and phytoceramides to support various aspects of her health.

Exercise: Impact And Heavy Weights For Bone Strength

Challenging your body with appropriate exercise becomes increasingly important with age. "I completely retooled my workout routine," Angie shares, replacing her previous biking and light-to-medium weight routines with impact exercises, rebounding, and heavy load-bearing resistance training. After learning that lifting light weights wasn't sufficient for bone health, she gradually increased from 3-10 pound weights to 15-20 pounds, incorporating a weighted vest during resistance training. Despite needing knee braces for comfort, she maintains a 3-4 day weekly routine, adapting exercises to her body's needs while still challenging herself.

Balance Is Still Key To Sustainability

Creating a sustainable lifestyle means allowing flexibility while maintaining consistent healthy habits. "I tend to stick to my eating plan most of the time, and then when it's a holiday or special occasion, I can do whatever I want," Angie explains. She doesn't completely eliminate treats like wine but limits consumption to once during the week and once on weekends, with a maximum of two drinks. This balanced approach allows her to maintain her nutrition goals without feeling deprived, ensuring her healthy lifestyle remains sustainable long-term.

Results That Speak For Themselves

Consistency with nutrition and exercise delivers noticeable benefits. "I don't struggle with my gut, menopausal belly fat, or trying to keep weight off," Angie shares. Her daily intake totals approximately 110 grams of protein, 23-24 grams of fiber, and just 9 grams of sugar—a formula that keeps her satisfied, energized, and free from many common menopausal complaints. While her routine requires some meal preparation and planning, the results justify the effort, proving that intentional nutrition and appropriate exercise can significantly improve quality of life during the post-menopausal years. 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 40 Pounds at 61 by Reverse Dieting

Ilene_Block silverandstrong
Copyright silverandstrong/Instagram
Leah Groth
By Leah GrothFeb 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Weight loss in your 50s and 60s may seem impossible – but it’s not. According to one expert, you may even be able to shed pounds by doubling your calorie intake. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. “At 61 and overweight, I went from eating 1,000 calories a day to over 2,000 in six month,s and here’s what happened,” she writes. “I lost 40 lbs!” she reveals in the post. “A reverse diet is the process of gradually increasing your calories over time to repair your metabolism. Here’s how you do it,” she says.

Assess Your Starting Point

First, assess your starting point. The first thing to do is track current intake. “Log everything you eat for a few days to confirm you’re consuming 1,000 calories,” says Ilene. Next, establish maintenance needs. “Use a calculator or consult a coach to estimate your true maintenance calories.”

RELATED:20 Superfoods for People Over 50

Set Your Goals

Next, set your goals, starting with shifting your focus to building muscle. “Weight training will help ensure that the additional calories you are eating are used for muscle growth and repair rather than fat storage,” she writes. Also, accept temporary weight fluctuations. “A slight weight increase is normal and doesn’t mean fat gain. If you’re eating more, especially carbs, your body will retain a certain amount of water,” she says.

Increase Calories Gradually

Next, she recommends increasing calories gradually. “Start with +5-10% per week,” she writes. “Add 50–100 calories to your daily intake each week, focusing on nutrient-dense foods.”

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

Prioritize Macronutrients

Another essential thing to do is prioritize macronutrients.

Protein: “Aim for 1g per pound of goal body weight,” she suggests.

Carbs: “Gradually increase carbs to fuel workouts and promote recovery (this should be the remainder of your calories,” she says.

Fats: “Maintain healthy fat intake (20-30% of total calories),” she adds.

Monitor Progress and Adjust

And monitor progress and make adjustments. “Track Your Metrics: Monitor your weight and measurements (chest, waist, hips, thigh), and how you feel (energy, sleep, mood),” she writes. “If no significant weight gain occurs, increase calories again the following week.”

Incorporate Resistance Training

Next comes exercise, which she recommends resistance training. “Lift heavy weights 3-5 times per week to maximize muscle growth and metabolic adaptation,” she says. Also, avoid excess cardio. “Too much cardio can counteract calorie increases by burning through them.”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Transition to Maintenance

Now it’s time to transition to maintenance. “Once you reach 2,000 calories (or your calculated maintenance level), stay consistent (and be patient to get here). You should be experiencing improved energy and the freedom to eat more without gaining weight,” she writes.

Do a Cut to Lose Body Fat

Lastly, it’s time to do a cut to lose body fat. “After being in maintenance for several months, if you want to lose body fat, you can now do a traditional diet (where you are in a caloric deficit) and lose fat while maintaining your muscle mass,” 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.

Fitness & Workouts

At 57, She Has Flat Abs and Here Are the 6 Habits She Swears By

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Suzanne
By Leah SuzanneMay 09, 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 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.

Fitness & Workouts

I’m Super Fit at 54 and Here Are 5 Things I Do to Be “Fitter, Stronger, and Healthier”

Annie_Murray_anniesfitnesssteyning2
anniesfitnesssteyning/Instagram
Leah Groth
By Leah GrothJul 08, 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.

Don’t let menopause be an excuse for not getting into shape. Annie Murray (@anniesfitnesssteyning) is a 54-year-old fitness trainer whose mission is “empowering mid-lifers to get strong, build healthy habits, and be the best version of themselves.” She regularly offers fitness, motivation, and nutrition tips to her followers on how to be the healthiest version of themselves through and beyond menopause. In a recent viral post, she reveals how she got into the best shape of her life and the changes she made to get there.

In the First Photo She Was 42 and Perimenopausal

Annie shares before-and-after images of herself during the perimenopausal stage and after menopause. “The photo on the left was taken when I was 42 years old. At the time, I was perimenopausal with low Tmuscle mass, low body weight, and low energy. I was constantly ill, experiencing bouts of shingles and chest infections,” she says.

This Was Her Training Routine and Diet

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

Her nutrition and exercise routine consisted of:

- Hours of cardio

- Bodyweight exercises

- Cutting out food groups

- Yo-yo dieting

- Eating too much convenience food, processed sugar and refined carbohydrates

- Drinking alcohol regularly

She Is Healthier at 54 Than She Was at 42

“The photo on the right was taken last week when I turned 54,” she continues. “I am currently post-menopausal, with high muscle mass and low body fat. My body weight has increased, I eat more, I have higher energy levels, and my immune system is strong. My metabolic age is 36, with a visceral fat rating of 2.”

Strength Training

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

She then goes on to detail her “nutrition and exercise” routine. She starts off by revealing she does strength training three times a week.

Cardio

Shot of athlete woman exercising on assault air bike.Shutterstock

She also makes sure to get cardio in, but doesn’t do as much. She does “cardio training 2-3x\week,” she writes.

Walking

woman walking towards unknown placesShutterstock

She also makes sure to get her steps in. “Walking daily” is part of her routine.

Nutritious Whole Foods

Happy vegan woman smiling at the camera while eating a vegetable salad from a bowl. Senior woman enjoying a plant-based breakfast after a home workout. Mature woman taking care of her ageing body.Shutterstock

As for her diet, she tries to keep it clean. “Eating nutritious whole-food,” is her focus.

Protein

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

She also understands the importance of fueling up with protein. “Eating a minimum of 100g protein a day,” is key, she says.

No Processed Sugar or Refined Carbohydrates

Unhealthy Chocolate Cookies with Vanilla Cream FillingShutterstock

One of her biggest no-nos when it comes to diet? “No processed sugar or refined carbohydrates,” she writes.

No Alcohol

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

There is something else she avoids: Drinking her calories. “No alcohol” is her other major, don’t.

She Discovered Weights at 48

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

“At the age of 48, I became a personal trainer and started to incorporate lighter weights into my fitness routine. At 50, I started to strength train in the gym using the progressive load technique (increasing the weight or number of reps over time). That’s when I discovered the power of lifting weights and the importance of having lean muscle mass,” she says.

Here Is Why Muscle Is Important

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

According to Annie, muscle is the “key” to:

✨ better body composition

✨ burning fat

✨ driving your metabolism

✨ protecting against disease

✨ regulating blood sugar

✨ controlling hunger

✨ increased mobility

✨ better mood

✨ increased energy

She Is “Fitter, Stronger, and Healthier” Than She Was in Her 20s

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.Shutterstock

Overall, she is happy where she is today. “I can safely say, I am fitter, stronger and healthier now, than I was in my 20’s,” she says.

Having Lean Muscle “Is Key”

Middle age sportswoman smiling happy training at the park.Shutterstock

“If you’re serious about staying healthy whilst you age, then having lean muscle is key. The only way to build and maintain muscle is to lift weights and don’t stop. Combined this with good nutrition and that’s the formula that’s worked for me,” she says.

She Adds That “It’s Never too Late”

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

Her final words of wisdom? “If I can do it, so can you. It’s never too late, and you are never too old to start,” she says. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

Nutrition & Diet

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

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

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

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

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

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

At 45, She Weighed 171 Pounds

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

These Were Her Unhealthy Habits

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

Now She Is Almost 50 and Weighs 133 Pounds

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

Here Is What She Did

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

She Walked at Least 8,000 Steps a Day

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

She Lifted Weights

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

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

She Amped Up Her Protein Intake

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

Building Strength Is Key, She Says in Another Post

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

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

It Helps Build Confidence

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

And, Changes Your Mindset

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

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. scales, weighShutterstock

Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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