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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.

10 Household Tasks to Shed Pounds in Your 50s

The ultimate way to multitask!

Ferozan Mast
By Ferozan MastJul 11, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Alek Korab
Spring cleaning. happy modern 40 years old housewife in green apron and rubber gloves against green background with mop with raised arms rejoicing.
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Ferozan Mast
By Ferozan MastJul 11, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Alek Korab
Fitness & Workouts

There are many ways to burn calories outside of traditional exercise methods. Simple household maintenance jobs and yard work can help you burn fat, get fit, and encourage an active lifestyle. Chores within the home and outside might not seem like a workout, but you’d be surprised how many calories are burned performing tasks such as weeding or painting. Here are 10 simple household chores that can help with weight loss in your 50s.

Mowing the Lawn

Elderly woman mowing grass with lawn mower in the garden, garden work concept.Shutterstock

Mowing the lawn is a great way to get exercise and burn calories. “Use manual clippers, shears and mowers instead of tools that plug into an outlet,” Christina Chapski, EdD, AT, ATC, tells Henry Ford Health. “Using a traditional push mower, for example, requires you to use your legs, upper body strength and core. That's not the case with power mowers, or the type that you sit on and steer.”

Painting Walls

Happy senior couple renovating their home. They are painting a wall together.Shutterstock

You can burn 306 calories an hour with house painting—so for a four hour job, that’s a whopping 1200 calories. According to Harvard Health, just remodeling or putting paper up can burn over 200 calories an hour.

Shoveling Snow

Man with snow shovel cleans sidewalks in winter. Winter time. Latvia. Europe.Shutterstock

You can burn over 266 calories an hour shoveling snow, but be careful if you have a heart condition, experts warn. “People who have a medical condition like high blood pressure or a medical history of heart disease are at increased risk for a heart attack when performing strenuous exercise,” says the CDC. “So, do not just pick up a shovel and start throwing snow.”

Putting Things Away

Young woman using vacuum cleaner at home, closeupShutterstock

Putting things away and tidying up can help with fat loss. “Don't be afraid to really scrub down those surfaces and tiles or run the vacuum around the house,” fitness expert Joe Mitton tells Homeaglow. “When it comes to burning more calories we need to think about the bigger muscle groups and more difficult household cleaning tasks. Rather than bending over to clean something, squat down and hold the squat.”

Trimming Hedges

Close up of senior man, cutting green bush. An elderlyShutterstock

Trimming hedges can help burn fat. “Even the less strenuous forms of garden upkeep - weeding, trimming, raking - can burn off about 300 calories an hour,” says Texas A&M University Agrilife Extension. “Spading, lifting, tilling, and raking can improve muscle tone and strength.”

Weeding Plants

A young woman pulls weeds in her huge garden in the spring, clearing the garden after winterShutterstock

Weeding is a strenuous activity that burns calories. “Treat gardening like any workout: Stretch for 10 minutes, then alternate light activities with heavier ones,” Chapski says. “You might rake for a little while, then dig a few holes, then prune. Cool down for 10 to 15 minutes—perhaps by snipping flowers or picking vegetables--and you’re done! Just keep in mind that gardening requires endurance, strength and flexibility, so it’s important to build up gradually.”

Raking Leaves

Rake with fallen leaves in the park. Janitor cleans leaves in autumn. Volunteering, cleaning, and ecology concept.Shutterstock

If you’re blessed to live with plenty of trees, chances are you’re raking leaves frequently. “Raking and disposing of leaves is more than a chore. It can be a very demanding exercise,” says the University of Rochester Medical Center. “Although exercise is good for you, this workout can be full of repetitive motions… Don't bend at the waist to lift heavy items, such as leaves, bags, or equipment. Instead, bend at the knees and keep your back straight.”

Washing Windows

beautiful senior woman cleaning window glassShutterstock

Washing windows is no joke, especially windows which are big enough for you to really have to reach. You can burn up to 126 calories an hour scrubbing, washing, and drying windows. Bonus points if you have to climb up and down a ladder!

Cleaning the Kitchen

Woman wiping stainless steel refrigerator door with rag and cleaning agent. Housewife cleans the kitchenShutterstock

Cleaning the kitchen is tough—there is usually so much to do between the oven and fridge, just to begin with. “If you want to burn the most calories cleaning your house, the kitchen is your best bet,” Homeaglow researchers say. “Our results show that the cleaners in our experiment averaged burning 276 calories per kitchen — which is equivalent to jogging for just under 40 mins straight.”

Cleaning the Floors

Man as a professional cleaner in blue uniform washing floor with mopping stick and bucket in the living room of the apartmentShutterstock

Cleaning the floors burns lots of calories. “Incorporating more squatting or lunging type movements into your cleaning, trying to stay moving the whole time, and making additional trips up and down the stairs,” Physiotherapist Dr. Dave Candy tells Homeaglow. “Additionally, cleaning more often rather than waiting until the house gets messy can help increase the frequency of your "workouts" while also keeping your home looking tidier.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

mindset (for weight loss and healthy living)

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Fitness & Workouts

10 Household Tasks to Shed Pounds in Your 50s

Spring cleaning. happy modern 40 years old housewife in green apron and rubber gloves against green background with mop with raised arms rejoicing.
Shutterstock
Ferozan Mast
By Ferozan MastJul 11, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓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.

There are many ways to burn calories outside of traditional exercise methods. Simple household maintenance jobs and yard work can help you burn fat, get fit, and encourage an active lifestyle. Chores within the home and outside might not seem like a workout, but you’d be surprised how many calories are burned performing tasks such as weeding or painting. Here are 10 simple household chores that can help with weight loss in your 50s.

Mowing the Lawn

Elderly woman mowing grass with lawn mower in the garden, garden work concept.Shutterstock

Mowing the lawn is a great way to get exercise and burn calories. “Use manual clippers, shears and mowers instead of tools that plug into an outlet,” Christina Chapski, EdD, AT, ATC, tells Henry Ford Health. “Using a traditional push mower, for example, requires you to use your legs, upper body strength and core. That's not the case with power mowers, or the type that you sit on and steer.”

Painting Walls

Happy senior couple renovating their home. They are painting a wall together.Shutterstock

You can burn 306 calories an hour with house painting—so for a four hour job, that’s a whopping 1200 calories. According to Harvard Health, just remodeling or putting paper up can burn over 200 calories an hour.

Shoveling Snow

Man with snow shovel cleans sidewalks in winter. Winter time. Latvia. Europe.Shutterstock

You can burn over 266 calories an hour shoveling snow, but be careful if you have a heart condition, experts warn. “People who have a medical condition like high blood pressure or a medical history of heart disease are at increased risk for a heart attack when performing strenuous exercise,” says the CDC. “So, do not just pick up a shovel and start throwing snow.”

Putting Things Away

Young woman using vacuum cleaner at home, closeupShutterstock

Putting things away and tidying up can help with fat loss. “Don't be afraid to really scrub down those surfaces and tiles or run the vacuum around the house,” fitness expert Joe Mitton tells Homeaglow. “When it comes to burning more calories we need to think about the bigger muscle groups and more difficult household cleaning tasks. Rather than bending over to clean something, squat down and hold the squat.”

Trimming Hedges

Close up of senior man, cutting green bush. An elderlyShutterstock

Trimming hedges can help burn fat. “Even the less strenuous forms of garden upkeep - weeding, trimming, raking - can burn off about 300 calories an hour,” says Texas A&M University Agrilife Extension. “Spading, lifting, tilling, and raking can improve muscle tone and strength.”

Weeding Plants

A young woman pulls weeds in her huge garden in the spring, clearing the garden after winterShutterstock

Weeding is a strenuous activity that burns calories. “Treat gardening like any workout: Stretch for 10 minutes, then alternate light activities with heavier ones,” Chapski says. “You might rake for a little while, then dig a few holes, then prune. Cool down for 10 to 15 minutes—perhaps by snipping flowers or picking vegetables--and you’re done! Just keep in mind that gardening requires endurance, strength and flexibility, so it’s important to build up gradually.”

Raking Leaves

Rake with fallen leaves in the park. Janitor cleans leaves in autumn. Volunteering, cleaning, and ecology concept.Shutterstock

If you’re blessed to live with plenty of trees, chances are you’re raking leaves frequently. “Raking and disposing of leaves is more than a chore. It can be a very demanding exercise,” says the University of Rochester Medical Center. “Although exercise is good for you, this workout can be full of repetitive motions… Don't bend at the waist to lift heavy items, such as leaves, bags, or equipment. Instead, bend at the knees and keep your back straight.”

Washing Windows

beautiful senior woman cleaning window glassShutterstock

Washing windows is no joke, especially windows which are big enough for you to really have to reach. You can burn up to 126 calories an hour scrubbing, washing, and drying windows. Bonus points if you have to climb up and down a ladder!

Cleaning the Kitchen

Woman wiping stainless steel refrigerator door with rag and cleaning agent. Housewife cleans the kitchenShutterstock

Cleaning the kitchen is tough—there is usually so much to do between the oven and fridge, just to begin with. “If you want to burn the most calories cleaning your house, the kitchen is your best bet,” Homeaglow researchers say. “Our results show that the cleaners in our experiment averaged burning 276 calories per kitchen — which is equivalent to jogging for just under 40 mins straight.”

Cleaning the Floors

Man as a professional cleaner in blue uniform washing floor with mopping stick and bucket in the living room of the apartmentShutterstock

Cleaning the floors burns lots of calories. “Incorporating more squatting or lunging type movements into your cleaning, trying to stay moving the whole time, and making additional trips up and down the stairs,” Physiotherapist Dr. Dave Candy tells Homeaglow. “Additionally, cleaning more often rather than waiting until the house gets messy can help increase the frequency of your "workouts" while also keeping your home looking tidier.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Groth
By Leah GrothJan 19, 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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✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

✓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 letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. 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 shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. 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.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

Over 50? Here’s How to Burn 3 Pounds of Fat Weekly and Keep It Off

Happy senior couple having fun together on vacation at city street. Two mature people enjoying time together during summer holidays.
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Ferozan Mast
By Ferozan MastSep 30, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
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.

Losing weight over 50 comes with its own unique set of challenges—changes to muscle mass, hormones, stress, mobility, balance, and more can make dropping a few pounds difficult. This doesn’t mean losing weight is impossible after 50, as the same rules still apply. It just means you may have to be more diligent about certain behaviors and habits. “Of course, it may not be hard for everyone to lose weight after age 50,” says Vanessa Ling, ND, CNS, via NCOA. “Weight is the sum of multiple lifestyle, social, and genetic factors, including family history, chronic diseases, medications, eating patterns, exercise habits, access to healthy food options, and the ability to prepare nutritious meals. Changing metabolism is just one piece of the puzzle to maintaining a healthy weight at any age.”

Ready to say bye-bye to that pesky stubborn fat? Here’s how to lose 15 pounds in 5 weeks and keep it off permanently.

Calorie Deficit

Close up woman using meal tracker app on phone while eating salad at picnic table in the park on a break. Healthy balanced diet lunch box. Healthy diet plan for weight loss. Selective focusShutterstock

You have to eat fewer calories than you’re burning off in order to lose weight. “If you want to lose weight with a calorie deficit, I suggest tracking what you’re currently eating before making any changes,” Beth Czerwony, RD, tells the Cleveland Clinic. “It’s good to understand your starting point.”

Walk As Much As Possible

Cheerful modern senior couple outdoors in the park dressed in sportswear walking holding hands and laughing. Morning sun rays fall on smiling man's face.Shutterstock

Walking is a highly underrated and accessible method of fat-burning and exercise. “Walking can have a bigger impact on disease risk and various health conditions than just about any other remedy that’s readily available to you,” says Harvard Health. “What’s more, it’s free and has practically no negative side effects. Walking for 2.5 hours a week—that’s just 21 minutes a day—can cut your risk of heart disease by 30%. In addition, this do-anywhere, no-equipment-required activity has also been shown to reduce the risk of diabetes and cancer, lower blood pressure and cholesterol, and keep you mentally sharp.”

Eat Protein

,High,Protein.,Healthy,Eating,,Diet,meat,chicken,steak,beef,fish,salmonShutterstock

Studies show you may lose muscle mass at a rate of 8% per decade after 40. One reason is that eating enough good quality protein is a must for weight loss and a healthy diet. "Muscles have a profound effect on our health, affecting everything from mobility, balance, posture, and even strength and energy," Jacqueline Boff, PhD, MBA, research scientist, tells Abbott Nutrition News. "The good news is you can slow age-related muscle loss by getting the right amount and the right kinds of protein along with exercise to rebuild muscle.”

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

Lift Weights

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

Lifting weights is one of the most beneficial things you can do after 50, both for weight loss and overall health and fitness. “Muscle is more metabolically active — it burns more calories than fat,” William Yancy Jr, MD, director of the Duke Lifestyle and Weight Management Center in Durham, North Carolina, tells AARP. “So having a higher ratio of muscle to fat will mean you burn more energy — just while sitting. To build that muscle, you have to exercise, and that burns calories, too.”​

Make Sleep a Priority

Woman sleeping in bed peacefully at home beside alarm clockShutterstock

Aim for 7 hours of sleep every night. “As we age, our sleep patterns change, too,” Ling says. “Older adults tend to take longer to fall asleep, wake up more frequently through the night, and may also sleep for fewer hours. Getting adequate and restful sleep might not seem like a weight loss strategy, but better sleep can actually help with weight loss. Poor-quality sleep or sleep deprivation can hinder digestion, metabolism, mental health, and other normal body functions.”

Manage Stress

Yoga mindfulness meditation No stress keep calm. Middle aged woman practicing yoga at office. Woman taking break from work meditating relaxing. Mature lady doing breathing practice online yoga at workShutterstock

Manage stress through methods like therapy and exercise. “The relationship between mental health and weight goes both ways,” Ling says. “Mental health conditions like depression can lead to higher weight, while higher weight can contribute to poorer mental health. For example, weight bias and discrimination can result in weaker social support and social isolation that can negatively impact mental health.”

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

Move Throughout the Day

Healthy group of mature people jogging on track at park. Happy senior couple running at park with african friends. Multiethnic middle aged friends exercising together outdoor.Shutterstock

Make it a point to move as much as possible throughout the day. “Standing while working, walking or biking to work, parking farther from the building, taking the stairs, doing household chores, spending time out in the garden, playing with your dog at the park, or even getting up during commercials or series episodes to move around,” registered dietitian Alex Oskian tells NCOA.

Use a Nutritionist

Young female nutritionist with healthy food writing diet plan in office, closeupShutterstock

Consider using the services of a professional to come up with a good eating plan. “There’s so much misinformation and so many mixed messages out there,” registered dietitian Tegan Bissell, RD, LDN, CDCES, tells the Cleveland Clinic. “As experts in food and nutrition, dietitians can help you sift through it all and point you to the science.”

No Screens At Bedtime

Close-up top above high angle view portrait of her she nice attractive lovely dreamy brunet girl lying in bed covered white blanket head on pillow sleeping peacefully alone at night room house flatShutterstock

Avoid disruptive screen time before bed. “Checking your phone stimulates your brain,” sleep medicine expert Michelle Drerup, PsyD, DBSM, tells the Cleveland Clinic. “You’re more active and awake. Even just a quick check can engage your brain and delay sleep.”

RELATED:I Hit 60, and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Sustainable Changes

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Remember, this is not a fad diet—it’s a long-term change. “You’re not just losing pounds—you’re gaining life,” Phyllis Pobee, MD, family medicine physician in Toronto, Ontario, Canada, tells NCOA. “Focus on sustainable changes that celebrate your body. Small, consistent tweaks over time can lead to remarkable transformations.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

I Lost 10 Pounds in 50 Days with These 5 Changes

Cam_Goal_guys14
Goal Guys/YouTube
Leah Groth
By Leah GrothJun 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Cam, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing “different goals in fitness and productivity,” regularly shares video content about diet and fitness. In one recent viral video, he reveals the hacks that helped him drop 10 pounds in 50 days. “I genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days.

1. Tracking Calories

Cam starts with a goal of “paying careful attention” to nutrition. “The first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, agrees that counting calories is essential for weight loss, because even if you are eating “healthy” foods, you can still be eating too many calories. “Tracking calories and having a reduced calorie goal is a great way to understand how much is coming in and try to reduce intake to produce results,” she says.

Related: I’m a Nutritionist and Here are 10 Weight Loss Foods I Buy Every Week

2. Upping His Workouts

man skipping with jump rope in the park.Shutterstock

He will also be “increasing the intensity” of his workouts. “For exercise, I'm going to be doing five workouts per week, alternating between jump rope and weightlifting and to up the intensity.” He adds that his “secret weapon” is a Bluetooth connected jump rope that tracks “every single jump” with a goal of 2,000 jumps. Weight training “to build and maintain muscle and burn calories” paired with high intensity cardio is a “great balance,” Collingwood agrees. “Love that the jump rope tracks his progress along the way so he can have a number to shoot for.”

3. Body Scans

A woman using a body fat scale at the gymShutterstock

Cam also does post-workout body scans. “This is going to show me how much of what I lose during this challenge is actually body fat,” he says, revealing that his first one was 36 percent body fat. “You don’t need to scan your body or test your body fat after every workout,” says Collingwood. ‘It likely won’t be very accurate right after a workout because of hydration levels.” She recommends typically every 3 to 6 months to check the muscle and fat ratio, “but at a maximum I would wait 4 weeks in between measurements.” She adds that there is always going to be a bit of error in the measurement of the body fat due to hydration levels, etc. “It also takes time to build muscle so waiting a month or so allows you to allow your body to put on some of the muscle mass.”

4. Morning Workouts

Silhouette of a fitness woman profile stretching at sunrise with the sun in the backgroundShutterstock

Cam also decided to exercise earlier rather than later. “I'm going to try to tackle my workouts first thing each morning. Hopefully this will help cut out any decision-making and help me to stay consistent throughout the 50 days and to make sure I'm pushing myself,” he says. “The best time of the day to work out is when you’ll do it,” says Collingwood. “Cam has found that morning is best for him and that is what works best for me as well, but if you’re not a morning person or have obligations in the morning with family or work, then maybe lunchtime or after work is a better time for you.”

Related: Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay “Fit Over 40”

5. Cutting Out Unhealthy Snacks

Pieces of dark chocolate with mint on wooden tableShutterstock

After tracking his calories, he realized that snacking was one of the culprits behind his weight gain. One day he decided to eat some snacks – three squares of dark chocolate, half a bag of popcorn in one glass of wine – 660 calories. He then tried to work it off via exercise, realizing it was a lot harder than he thought it would be. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.” Collingwood agrees that snacking can be sneakily unhealthy. “I am a fan of snacking, but make sure those snacks have a purpose and actually provide some satisfaction and satiety instead of just empty calories. I recommend protein snacks or foods that are high fiber. Both protein and fiber provide satiety and can last longer between meals,” she adds.

💪🔥Body Booster: Even if you think you are eating healthy, there might be hidden calories lurking in your snacks. Tracking your calories and meals is an easy way to really look at your diet as a whole.

Nutrition & Diet

5 Proven Tips for Men Over 50 to Eliminate Stubborn Belly Fat

Gary_Walker_Live_Anabolic25
Live Anabolic/Youtube/Shutterstock
Leah Groth
By Leah GrothSep 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to get rid of body fat after 50? Gary Walker is an over 50 “muscle building expert” and one of the founders of Live Anabolic. In one of his viral videos, he reveals five easy ways, or “foundations,” for men over 50 to blast belly fat. “These foundations are your key to unlocking the body you've been striving for,” he says in the clip. “I'm going to give you five foundations that always work and are necessary if you wanna reach your target so fast enough because we're diving headfirst into the five essential secrets that will finally help you conquer your weight loss goals.:

There’s a Lot of “Confusion” About How to Lose Belly Fat After 50

“Ever find yourself staring at the mirror wondering where that stubborn belly fat came from after hitting the big 5-0? Well, you're not alone,” he says at the start of the clip. “There's a lot of confusion about what to do to lose belly fat after 50.”

1. Have a Structured Meal Plan

Close-up Of Pen With Meal Plan FormShutterstock

The first “crucial” foundation is having a structured meal plan. “Having a plan in place is like having a roadmap for your weight loss journey,” he says. “Now, why is this important? Well, think about it this way. If you don't have a clear plan, it's like navigating through a maze with a blindfold. You're just guessing your way through it. But with a meal plan, you're taking control of your nutrition and ensuring you're on the right track.”

Here’s How to Divide Your Plate

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“Imagine your plate as a pie chart. Half of that plate should be dedicated to protein. That's your lean meats, poultry, fish, or other lean protein sources. Then, one-quarter of your plate is reserved for carbs like whole grains. Let's think of brown rice or quinoa to give you that sustained energy. And the other quarter is for veggies. They're packed with vitamins, minerals, and fiber that your body craves,” he says.

Consistency Is Key

Man eatsShutterstock

“But here's a golden nugget” Consistency. Sticking to your plan day in and day out is what truly makes the difference. Your body thrives on routine, so roll up your sleeves, get your meal plan in order, and watch those excess inches vanish. Your body will thank you for it down the road,” he says.

2. Sleep

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“The second foundation is your sleep,” he continues. “Now, sleep and weight loss are more connected than you think. Quality sleep doesn't just rest your body. It's a powerhouse for weight loss.”

Sleep Keeps Your Body Functioning “Like a Well-Oiled Machine”

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“When you consistently get good sleep, your body functions like a well-oiled machine, but skimping on sleep is like trying to drive a car with a flat tire. When you don't get enough quality sleep, your body's hormonal balance goes haywire. You start losing muscle instead of fat. Your metabolism takes a nosedive, and your body becomes resistant to insulin, which is the hormone that regulates blood sugar,” he says.

Get More Restorative Sleep

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“We do have a remedy for that, and that's anabolic reload pm,” he says. “Now, anabolic reload PM is a nighttime sleep support supplement crafted to help you fall into a deep restorative sleep. Now, why does that matter? Because that's when your body repairs, rebuilds, and revitalizes. It's like hitting the reset button on your body's systems. You'll notice improved energy levels, sharper mental focus, and yes, a smoother path to shedding that stubborn belly fat,” he says.

3. Incorporate Daily Activity

Achieve goal. Mature caucasian male athlete runner sportsman jogging running, feeling free in the morning. Active lifestyle.Shutterstock

The third foundation is to “incorporate daily activity,” he says. “Now, modern life has a sneaky way of locking us into sedentary patterns while it's either at the office or lounging at home. But here's a wake-up call. Your body is designed to move, and it craves that movement. Think about it. Our ancestors didn't have comfy office chairs, but they had strong, active bodies. So, it's time to incorporate daily activities into your routines. Think of it as a reset button for your metabolism,” he explains.

Set Aside 30 Minutes for Extra Activity

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“I'm not suggesting becoming a gym rat, but setting aside just 30 minutes for extra activity beyond your regular workouts can make a world of difference,” he recommends. “It's like giving your metabolism a boost and revving up your fat-burning engine. So what can you do in those 30 minutes? The possibilities are endless. You can go for a brisk walk in the morning, swim a few laps in the afternoon, or hop on your bike and explore your neighborhood. The key is to find something you enjoy so that staying active becomes second nature to you.:

4. Resistance Training

A fit asian man does a set of lying dumbbell tricep extensions. Working out Triceps and arms at the gym.Shutterstock

“This leads me to the fourth foundation: You need to implement resistance training weekly,” he continues. “Now, I know the idea of lifting weights might sound intimidating, but trust me, it's your ticket to a leaner, stronger you. Resistance training isn't just about bulging biceps and a chiseled chest.”

It Helps Build Muscle and Burn Fat

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“It's your secret weapon for building muscle and torching fat simultaneously. You see muscles burn calories even when you're just lounging on your couch. The more muscle you have, the higher your metabolism and the more efficiently you shed that unwanted belly fat,” he says.

Just Do Simple Moves

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“But don't worry, you don't need to be a bodybuilder to reap the rewards. Simple moves like goblet squats, pushups, or back rows can work wonders for you,” he says.

5. Increase Water intake

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“The fifth and final foundation is a simple yet incredibly powerful one, and that's increasing your water intake,” He says. “Think of water as the elixir of life, especially when it comes to shedding that stubborn belly fat. Now, let's break it down. Replacing those sugary calorie-laden drinks with good water is like giving your body a much-needed detox.”

Aim for Half a Gallon Per Day

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

“Not only will you be cutting down on empty calories, but you'll also be quenching your body's thirst in the healthiest way possible. Now, aim to drink at least half a gallon of water every day. That might sound like a lot, but trust me, your body is going to thank you for it,” he promises.

Water Helps the Fat-Burning Process

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“Hydration is the unsung hero of weight loss. When your body is well hydrated, all the fat-burning processes run like a well-oiled machine. And the best part is that it doesn't just help you lose weight; it supports your overall health and vitality,” he explains.

RELATED: This Is How Much Protein You Should Eat Every Day to Lose 10 Pounds in 30 Days

Here’s the Recep

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“There you have it, the five unshakeable foundations that will catapult you towards your goal of losing that stubborn belly fat,” he says, offering a recap. “First, design your plate like a pro with the right proportions of protein, carbs, and veggies. Stick to your plan and let consistency be your guiding light. Embrace deep, restorative sleep. Break free from the sedentary trap. Just 30 minutes of extra activity can be a game-changer. Build muscles, stoke that metabolism, and torch fat through resistance training. Swap sugary drinks for water and hydrate like a champ. You'll support efficient fat burning and give your body the TLC it craves.”

Implement the Strategies, and You Will Lose Weight

man with overweight. symbolic photo for beer belly, unsuccessful dieting and eating the wrong foods. Weight loss concept. Tight shirt.Shutterstock

“Now the ball is in your court. These foundations are your key to unlocking the body you've been striving for. So let's get to work. Implement these strategies with dedication, and you'll be well on your way to waving goodbye to that belly fat for good,” he says.

Fat Loss “Requires Doing More Than One Thing

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“Fat loss is one of the hardest things to accomplish on a fitness journey, especially when it comes to belly fat. The main reason is that fat loss requires doing more than just one thing. You need to focus on your nutrition, cardio, resistance training, sleep, recovery, etc. It may seem overwhelming,” he adds in the caption.

Set Your Goals and Work Toward Them

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“No more staring in the mirror, wondering where all the stubborn belly fat has come from. It is time for you to set your goal and work towards losing fat after 50. These tips will be helpful, but not necessarily easy,” he adds.

RELATED: I Lost 66 Pounds Without Leaving My House with These Fitness Tips

No Excuses!

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“It takes commitment, focus, and even someone to help keep you accountable on your fitness journey. It is time to lose fat; no more excuses!” he concludes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Fitness & Workouts

How to Transform Your Body in 7 Days

Kelsey Rose thekelseyrose_
​She Recommends “Habit Stacking”
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothFeb 21, 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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✓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 into the best shape of your life – one healthy habit at a time? Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In a new social media post, she offers her guide on how to get healthy in just a week. “How to transform your body in 7 days,” she writes, revealing her “step-by-step guide.” Here is what to do.

She Recommends “Habit Stacking”

Rose recommends habit stacking for a 7-day transformational “The simple habit stacking guide you need to feel your best in only 7 days,” she writes.

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

It Can Help Low Energy

“Feeling stuck? Low energy? Overwhelmed with where to start? It’s time to reset!” she continues. “Instead of challenging yourself with extreme changes, let’s stack small, powerful habits that actually LAST. Here’s your 7-day blueprint to feel leaner, stronger, energized and on track to continue these sustainable habits.”

Day 1: Meal Prep

She recommends meal prepping on day 1. “Meal prep for success,” she writes. “Because when healthy food is ready, you make better choices!”

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

Day 2: Walk

On day two, start the morning with a walk. “Walk first thing in the morning,” she suggests. “Boosts metabolism, stabilizes energy, and sets the tone for the day.”

Day 3: Move at Home

On day three, “Move for 30 minutes at home,” she suggests. “No gym? No problem. Consistency > perfection!”

Day 4: Start Taking a Probiotic

On the fourth day she recommends starting a probiotic. “A healthy gut = better digestion, fewer cravings, and clearer skin,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Day 5: Hydration + Electrolytes

On the fifth day, prioritize hydration she suggests. But, don’t forget to add electrolytes. “It’s not just about drinking water—it’s about absorbing it,” she says.

Day 6: Two Minutes of Mindfulness

On the sixth day, spend two minute devoted to mindfulness. “Lower cortisol, reduce stress, and balance your body from the inside out,” she suggests.

Day 7: Improve Posture & Mobility

And, on the seventh day, improve posture and mobility. “Because standing tall improves confidence, digestion, and overall strength,” she says.

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

Walk on Incline

In another recent post she reveals two workout tips for losing fat. “Babes!!! If fat loss & toning up are on your mind this season, here’s your simple, effective game plan,” she says, revealing the first workout tip. “Walk at 10% incline, 3mph, for 20-30 min (3x per week). This of course counts towards your daily goal of 10k steps. Don’t undermine walking when you’re trying to see results!!” she writes.

Also, Do Strength and Pilates

Nexy, do strength training and pilates. “Pair it with my strength x Pilates workouts on my platform (trust me, the results speak for themselves!)” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Non-Negotiables for Fat Loss Over 40

Julie Clouse
​Patience and Discipline
Copyright julieclouse_/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight and blast fat over 40? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight post-40. “Top 10 non-negotiables for fat loss after 40,” she writes. “It won’t always be easy, but it can be simple. Habits build momentum. 90% of people who love exercising & eating healthy didn’t start that way. But by staying consistent, they felt better, looked better, and fell in love with the process,” she writes.

Create a Calorie Deficit

The first thing to do is make sure you aren’t consuming more than you are burning. “Create a calorie deficit (at least 250 cals)” she writes.

Amp Up Protein Intake

Next, amp up your protein intake. “Eat 25-30g of protein at every meal,” she says. 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.

Track Food

Next, make sure you are keeping track of everything you eat. “Track your food for overall calories and protein,” she says.

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

Lift Weights

Strength training is another core habit. “Lift weights 3-4 times per week,” 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

Walk Up to 10,000 Steps Per Day

Next, get your steps in. “Get 8-10k steps per day—add a weighted vest for an extra burn!” she suggests. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Eat Whole Foods

When it comes to diet, it’s not just about the numbers but the quality of food you eat. “Choose 90% Whole Foods,” she says.

Hydate

Make sure to stay hydrated. “Drink half your body weight (lbs) in ounces of water—I always add electrolytes too,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Don’t Cut Out Entire Food Groups

You don’t need to be super restrictive. “STOP cutting out entire food groups. Instead of saying no sugar, allow yourself a small treat that fits your goals. No food is off-limits,” she says.

Limit Alcohol

Don’t drink your calories. “Limit alcohol—this one is HUGE!” she maintains. Not only is alcohol high in calories but the more you drink, they more likely you are to make poor food choices and neglect exercise.

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

Don’t Give Up

Finally, be patient. “STOP throwing in the towel after one bad day. Just get back on track the next day,” she reminds. “This is a lifestyle, NOT a diet. A few ‘bad’ days won’t ruin your progress. Ditch the dieting mentality and six-week plans—that was my BIGGEST mistake for years. Stay consistent, make it sustainable, and fit in the foods you love. It CAN work. You CAN be fit long after 40!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top 7 Fast Food Order Hacks for Weight Loss

Kaly Valdes kaly.weightloss.dietitian
Copyright kaly.weightloss.dietitian/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a “relatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. “Why is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. “NGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders.

Here’s How to Get Enough Protein at Taco Bell

Karly maintains that her order is great for weight loss, as it is packed with protein. “It was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

Slow Roasted Chicken Cheesy Dipping Burrito

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Here is the order: “Slow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. “But make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Her Followers Agree

“These are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. “I'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. “I freaking love these. I think I’ve had them for lunch every day last week,” a third says.

You Can Also Eat at Subway and Lose Weight

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She helped another client develop a Subway order to keep her full and help her lose weight. “Subway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

Here Is the Order

Pattaya City, Thailand - November 28 2020 SUBWAY restaurant shop healthy fast food sandwich in Terminal 21 shopping mall in Pattaya Chonburi Thailand.

Shutterstock

Here is what to order:

  • Rotisserie chicken protein bowl
  • All the veggies it comes with - no olives add banana peppers
  • Add provolone cheese (they put 2 slices)
  • Red wine vinegar
  • Sweet onion teriyaki.

“Half bag of Miss Vickie’s jalapeño chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes.

Here Is What She Orders at Popeye’s

Here is her Popeye’s order for weight loss:

  • 5 blackened chicken strips
  • Side of mashed potatoes.

She Also Swears by This Chick-Fil-A Hack

In another post, she reveals a “Chick-Fil-A hack you’ve been searching for,” she writes. “This isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. “Buffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

She Even Eats at McDonald’s

Craving McDonald’s fries? “This client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:

  • Diet Coke
  • Small fry - 230 cals + 3g protein
  • McDouble - 390 cals + 22g protein

And, She Loves This In-N-Out Hack

Next up, an “In-N-Out hack you’ve been searching for,” she writes. “Order the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

Finally, Try Her Starbucks Hack

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

You can “stay full for hours with this Starbucks hack,” she continues. “I love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee 😉 I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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