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

8 Reasons You Aren’t Losing Weight That Have Nothing to Do with Your Metabolism

You could be making a simple mistake that is having a major impact on your ability to lose weight.

Leah Groth
By Leah GrothMay 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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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Kate_Douglass_lose_weight_w_kate1
lose_weight_wicked_kate/Instagram
Leah Groth
By Leah GrothMay 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:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

Are you struggling to lose weight, even though it seems like you are doing everything right? There are a few common mistakes that you might be making, says an expert. Kate Douglass is a Wellness Recovery Coach, podcast host, and social media influencer whose mission is helping people “turn setbacks into comebacks” and help them “get back on track.” In a new Instagram post, she outlines some of the biggest weight loss mistakes people make. “To the woman who is at her max trying to figure out this weight loss thing – and I know, you’ve been through a lot lately, but that’s a story for another day, right?” she writes in the caption. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, also offers some input on the subject matter. Read on to discover surprising reasons some people are struggling to lose weight.

If You Are Struggling to Lose Weight, It’s Probably Not Due to a Slow Metabolism

Menopausal Mature Woman Concerned With Weight Gain Standing On Scales In Bedroom At HomeShutterstock

“Most women struggling to lose weight don’t actually have a slow metabolism,” she says in the video. “It’s not their hormones, it’s not their age, it’s not inflammation.”

Rediscovering Your Routine

Female,Feet,Electronic,Scales,Weight,loss,gain,diet,Shutterstock

“You are so ready to get back in shape, find your routine, and feel like your old self again, despite all the crap that’s happened. And let me tell you, I FEEL you. And here’s the kicker – you’re not doing anything wrong.” It’s likely one or ALL of these things, she says.

1. You Aren’t Burning as Much Energy as Your Think

people biking in spinning class at modern gym, exercising on stationary bike. group of caucasian people athletes training on exercise bikeShutterstock

Maybe you are exercising daily and feel like you are moving enough. However, it’s possible you aren’t. “You’re overestimating how much energy you’re burning,” she says about the first reason.

RELATED: Shed 25 Pounds with These 10 Gentle Workouts

2. You Are Overcomplicating Exercise

fit woman exercising with battle ropes during strength workout in cross functional gym, copy space. strong female concentrated on trainingShutterstock

Keep exercise simple, stupid. “You’re trying to do too much with your workouts – remember, less is more,” Kate says.

3. You Aren’t Educated About Nutrition

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,Shutterstock

Are you really educated about nutrition? If not, your eating habits could be the culprit. “You truly have zero idea how much you need to be eating, including the right amounts of protein, fat, carbs, and fiber (which is why I got certified in fitness nutrition),” she says.

RELATED: 14 Snacks Under 100 Calories That Fill You Up and Slim You Down

4. You Are Inconsistent

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Consistency is key, says Kate. “You don’t have a consistent schedule – talking bedtime, quiet time, you name it,” she says.

5. You Aren’t Happy

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

Her final reason? “And honestly, you haven’t had enough fun lately. You’re not happy, not laughing enough, because all this weight loss stress is zapping your energy and confidence,” she says.

6. You Are Underestimating How Much You Eat

Doubtful,Woman,Thinking,About,Eating,A,Pie,Dessert.,Lady,HavingShutterstock

Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, notes that along with overestimating how much you are burning “a lot of people underestimate how much they are eating whether they forget foods (even a few bites they had) or they underestimate portions,” she says.

RELATED: 8 Things I Did to Lose 25 Pounds in 6 Months

7. You Aren’t Eating Enough

tara_collingwood7Tara Collingwood

Collingwood also notes that some people aren’t eating enough, neglecting their bodies from the fat-burning and muscle-building process. “You starve yourself or skip meals, thinking that is the best way to get fewer calories for the day,” she says.

8. You Aren’t Sleeping Enough

Serene woman sleeping at night in the bedroomShutterstock

Finally, Collingwood emphasizes the importance of sleep. “You aren’t prioritizing sleep and getting 7 to 9 hours of QUALITY sleep every single night,” she says.

💪🔥Body Booster: If you are struggling to lose weight, think of it as a puzzle. Examine all the pieces and figure out which ones aren’t lining up.

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Nutrition & Diet

4 Reasons Why You Aren’t Losing Weight

Kate Douglass lose_weight_w_kate
Copyright lose_weight_w_kate/Instagram
Leah Groth
By Leah GrothMar 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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Are you doing everything right but still can’t seem to lose weight? It can be easy to blame it on hormones, but that isn’t always the case. Kate Douglass is a Wellness Recovery Coach, podcast host, and social media influencer whose mission is helping people “turn setbacks into comebacks” and “get back on track.” In a new post, she reveals why you might not lose weight, even though you “eat plenty of protein,” track your steps, and “even cut out sugar” – that has nothing to do with your hormones.

You Aren’t Really Eating Healthy

The first reason could be that you are eating “clean,” but not healthy. “Let’s be honest—those ‘healthy’ snacks, gluten-free crackers, protein bars, and sugar-free treats? They’re adding up fast, and food labels are sneaky AF. What you think is a small snack might be packing in 300+ calories without even filling you up,” she says.

You Aren’t Moving Enough During the Day

Next, just because you are getting sweat session in, doesn’t mean you are moving enough the rest of the day. ”You’re working out, but how much are you moving the rest of the day? Hitting Pilates three times a week is great, but if you’re sitting 8+ hours a day and barely hitting 5k steps, your overall activity isn’t cutting it for fat loss. Movement outside the gym matters more than you think,” she says.

You Are Stressed

Stress could be another reason why you are holding on to weight. “It’s a silent saboteur. Chronic stress cranks up cortisol, which makes your body hold onto fat like it’s prepping for hibernation. And let’s not even talk about the emotional snacking that stress triggers (been there, done that!),” she says.

Your Weekend Cheating Is More Harmful Than You Think

“Weekends aren’t as harmless as you think,” she says. “I know, you ‘only’ have a couple drinks, a bite of dessert, and a fun brunch with the girls—but those indulgences can easily push you into a calorie surplus, stalling all the hard work you put in during the week,” she says.

RELATED: This Is Exactly How to Lose Body Fat This Year

It’s Likely Your Habits Over Hormones

“Look, babe, I say this with love—it’s not your hormones, it’s your habits,” she says. “And that’s good news, because it means we can fix it. You don’t need to overhaul your life, you just need a smarter approach.”

There Are Reasons Your Body Could Be Holding Onto Fat

In another post, she reveals another scenario of why the weight “won’t budge.” She says “the truth” is, your body “isn’t the exception to the rules of fat loss—but it is incredibly smart. If it feels stressed, underfed, or overwhelmed, it will adapt by holding onto fat,” she says, going onto reveal “what might actually be happening.”

Your Body Is in Survival Mode

The first thing that could happen is that your body is in survival mode. “High stress + low recovery = more belly fat storage, even with a calorie deficit,” she writes.

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

There Are Hidden Calories

There may also be hidden calories in your food. “Even ‘clean’ foods can throw off your deficit if portions and tracking aren’t accurate,” she says.

You Hit a Workout Plateau

You may have hit a workout plateau. “Your body might need progressive overload or more recovery, not just more effort,” she says.

Or, You Are Hitting Hormonal Roadblocks

You could also be hitting hormonal roadblocks. “High cortisol, insulin resistance, thyroid issues, or perimenopausal changes can make fat loss feel impossible,” she writes.

You Are Experiencing Adaptation Overdrive

Her last revelation? You could be experiencing adaptation overdrive. “Sometimes, what worked before doesn’t work now. Your body needs new strategies to adapt,” she says.

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

The Bottom Line

The bottom line? “Your body isn’t broken—it’s adapting to what you’re giving it. Instead of working harder, it’s time to work smarter,” she says.

Nutrition & Diet

8 Reasons You Aren’t Losing Weight That Have Nothing to Do with Your Metabolism

Kate_Douglass_lose_weight_w_kate1
lose_weight_wicked_kate/Instagram
Leah Groth
By Leah GrothMay 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:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Are you struggling to lose weight, even though it seems like you are doing everything right? There are a few common mistakes that you might be making, says an expert. Kate Douglass is a Wellness Recovery Coach, podcast host, and social media influencer whose mission is helping people “turn setbacks into comebacks” and help them “get back on track.” In a new Instagram post, she outlines some of the biggest weight loss mistakes people make. “To the woman who is at her max trying to figure out this weight loss thing – and I know, you’ve been through a lot lately, but that’s a story for another day, right?” she writes in the caption. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, also offers some input on the subject matter. Read on to discover surprising reasons some people are struggling to lose weight.

If You Are Struggling to Lose Weight, It’s Probably Not Due to a Slow Metabolism

Menopausal Mature Woman Concerned With Weight Gain Standing On Scales In Bedroom At HomeShutterstock

“Most women struggling to lose weight don’t actually have a slow metabolism,” she says in the video. “It’s not their hormones, it’s not their age, it’s not inflammation.”

Rediscovering Your Routine

Female,Feet,Electronic,Scales,Weight,loss,gain,diet,Shutterstock

“You are so ready to get back in shape, find your routine, and feel like your old self again, despite all the crap that’s happened. And let me tell you, I FEEL you. And here’s the kicker – you’re not doing anything wrong.” It’s likely one or ALL of these things, she says.

1. You Aren’t Burning as Much Energy as Your Think

people biking in spinning class at modern gym, exercising on stationary bike. group of caucasian people athletes training on exercise bikeShutterstock

Maybe you are exercising daily and feel like you are moving enough. However, it’s possible you aren’t. “You’re overestimating how much energy you’re burning,” she says about the first reason.

RELATED: Shed 25 Pounds with These 10 Gentle Workouts

2. You Are Overcomplicating Exercise

fit woman exercising with battle ropes during strength workout in cross functional gym, copy space. strong female concentrated on trainingShutterstock

Keep exercise simple, stupid. “You’re trying to do too much with your workouts – remember, less is more,” Kate says.

3. You Aren’t Educated About Nutrition

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,Shutterstock

Are you really educated about nutrition? If not, your eating habits could be the culprit. “You truly have zero idea how much you need to be eating, including the right amounts of protein, fat, carbs, and fiber (which is why I got certified in fitness nutrition),” she says.

RELATED: 14 Snacks Under 100 Calories That Fill You Up and Slim You Down

4. You Are Inconsistent

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Consistency is key, says Kate. “You don’t have a consistent schedule – talking bedtime, quiet time, you name it,” she says.

5. You Aren’t Happy

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

Her final reason? “And honestly, you haven’t had enough fun lately. You’re not happy, not laughing enough, because all this weight loss stress is zapping your energy and confidence,” she says.

6. You Are Underestimating How Much You Eat

Doubtful,Woman,Thinking,About,Eating,A,Pie,Dessert.,Lady,HavingShutterstock

Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, notes that along with overestimating how much you are burning “a lot of people underestimate how much they are eating whether they forget foods (even a few bites they had) or they underestimate portions,” she says.

RELATED: 8 Things I Did to Lose 25 Pounds in 6 Months

7. You Aren’t Eating Enough

tara_collingwood7Tara Collingwood

Collingwood also notes that some people aren’t eating enough, neglecting their bodies from the fat-burning and muscle-building process. “You starve yourself or skip meals, thinking that is the best way to get fewer calories for the day,” she says.

8. You Aren’t Sleeping Enough

Serene woman sleeping at night in the bedroomShutterstock

Finally, Collingwood emphasizes the importance of sleep. “You aren’t prioritizing sleep and getting 7 to 9 hours of QUALITY sleep every single night,” she says.

💪🔥Body Booster: If you are struggling to lose weight, think of it as a puzzle. Examine all the pieces and figure out which ones aren’t lining up.

Nutrition & Diet

5 Reasons You Aren’t Losing Weight

Brittany McCrystal brittanymccrystal
Copyright brittanymccrystal/Instagram
Leah Groth
By Leah GrothMar 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you eating healthy and exercising but can’t seem to lose weight? You might be making a common mistake. Brittany McCrystal is a health and fitness coach who lost 60 pounds and helps others do the same. In a new social media post, she clarifies why you aren’t dropping pounds like she did. “5 reasons you may not be losing weight,” she writes. “Any of these sound familiar? They sure did for me!” She offers “some ways around them,” as well.

1. You're Eating Healthy But Not in a Calorie Deficit

“Even healthy foods can contribute to weight gain if consumed in excess. Just because something is deemed "healthy" doesn't mean it's the best for weight loss or low calorie,” she writes. “Weight loss requires a calorie deficit, meaning you burn more calories than you consume. try and track your calorie intake to ensure you're actually in a deficit.” What should you do? “Use a food diary or an app to monitor portion sizes and overall calorie consumption.”

2. Prioritizing Exercise But Not Cleaning Up Your Diet

“Exercise is important for health and can aid weight loss, but if your diet is high in calories it might not be enough to create a deficit,” Brittany says. “Focus on a balanced diet that complements your exercise routine. Incorporate whole foods, lean proteins, fruits, and vegetables while reducing processed foods and sugary snacks.”

3. You're Not Getting Enough Sleep

“Lack of sleep can disrupt hormones that regulate hunger (like ghrelin and leptin), leading to increased appetite and cravings, often for unhealthy foods. Aim for 7-9 hours of quality sleep per night. Establish a calming bedtime routine, limit screen time before bed, and create a comfortable sleep environment,” she writes.

4. You're Cutting Food Groups and Focusing on Quick Fixes

“Cutting entire food groups can lead to nutrient deficiencies and increase cravings, making it harder to stick to a diet long-term,” Brittany explains. “Instead of cutting food groups, allow yourself to enjoy a variety of foods and focus on portion control rather than strict elimination.”

5. Being Overly Restrictive During the Week and Blowing Out on the Weekend

“This hits hard for me,” she says. “Being super restrictive can lead to binge eating/ overindulgences on weekends, which can undo all of your hard work made during the week.”

Try a More Balanced Approach


“This cycle can be mentally and physically exhausting. Try and follow a more balanced approach like the 80/20 rule. Allow for small treats everyday in moderation to prevent feelings of deprivation which will help maintain a sustainable lifestyle rather than a restrictive diet,” 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

5 Truths About Why You Aren’t Losing Weight

Young amazed sporty athletic fitness trainer instructor woman wear blue tracksuit spend time in home gym hold scales cover mouth isolated on pastel plain light pink background. Workout sport concept
Shutterstock
Leah Groth
By Leah GrothMay 05, 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
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you dieting and exercising but can’t seem to lose weight? There could be an easy fix to your problem, according to an expert. Gillian is a Women’s Nutrition Coach who boasts over 64,100 followers on Instagram alone, whose specialty is “helping you ditch diets & transform your body through macros, movement & mindset,” she explains in her bio. In a recent post she gets real about weight loss, revealing “Five truths about why you’re not losing weight.”

1. Your Diet Is TOO Restrictive

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

The first reason she offers? “Your calories are set too low causing you to be too RESTRICTIVE,” Gilian says. “Pulling back too much can and most likely will backfire, causing you to get frustrated and throw in the towel bc it feels too hard or follow your plan most days but totally go off the rails on the weekend because you just can’t handle it anymore.”

She Recommends a Sustainable Calorie Deficit

Woman,Making,Meal,Plan,In,Kitchen,fridge,cookingShutterstock

She says that her goal with her clients “is always a sustainable calorie deficit,” and keeping an eye on the “big picture.”

2. You’re Eating Back Calories Burned

Smart watch on the woman's handShutterstock

The second reason you aren’t losing weight might be that you’re eating back calories “BURNED,” she writes. “Slippery slope! Our watches are highly inaccurate if you’re using it to track calories burned and then thinking you can use that amount to eat more,” she writes.

Make Sure to Track the Correct Way

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

Her advice to remedy this? “If you’re tracking in MFP make sure the setting is toggled OFF to add back in exercise calories,” she suggests.

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

3. You Aren’t Getting Detailed Enough with Your Tracking

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

You also might not be tracking everything you are eating. If “you’re not including BLTs (bites, licks, tastes),” you could be consuming a lot more calories than you think. “These add up SO FAST and can easily send you several hundred calories over your plan. (Speaking from experience 🙋‍♀️)” she writes.

4. You Aren’t Counting Calories on the Weekends

woman eats sweets at night to sneak in a refrigerator.Shutterstock

“Not counting weekends,” can also add calories. “All days count, girls! Meals out count, alcohol counts … it all counts. This doesn’t mean no social life, it means have a strategy! Master your weekend and 10x your results 🔥” she writes.

RELATED: 8 Essential Proteins That Boost Weight Loss Efforts

5. You Aren’t Getting Enough Sleep or Hydrating

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

And finally, another reason why you might not be losing weight? “You’re not prioritizing two other key components - SLEEP & HYDRATION,” she writes. What are the health benefits of sleep? 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. As for hydration, the Mayo Clinic maintains that it is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. It can also ward off hunger.

💪🔥Body Booster: If you are dieting and exercising but aren’t losing weight, you might need to take a closer look at your health habits.

Nutrition & Diet

Coach Who Dropped 100 Pounds Reveals 10 Reasons Why You Aren’t Losing Weight

Dusty Young Nutrition & Fitness Coach
Copyright dusty.coaches/Instagram
Leah Groth
By Leah GrothJan 29, 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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Is everyone you know losing weight and getting in shape, minus you? Dusty Young is a weight loss warrior and coach who lost 100 pounds and helped others do the same. The “recovering fat kid” regularly shares tips, tricks, and insights into losing weight naturally and sustainably. In a new post, he explains why this could be happening. “5 reasons why everyone else is losing weight and you’re not,” he writes. “I’ve seen it in myself & through hundreds of clients I’ve worked with - these 5 things are damn near non-negotiable if you want to not only lose weight, but keep it off.” And in another post, he reveals five more.

They Are Calorie Aware

The first reason other people are losing weight, but you aren’t? “They’re calorie aware,” he says. “Not obsessive. AWARE. Knowing what’s in your food - like how that ‘health’ smoothie might have 600 calories - makes it easier to stay on track without going crazy.”

They Prioritize Protion

The second reason? They prioritize protein. “Protein isn’t just for gym bros! It keeps you full, curbs cravings, and helps you stay on track. Plus, if you’re lifting weights, it helps you hang onto muscle while losing fat,” he writes.

They Stay Active

Reason number three? “They stay active,” he says. “I’m not even talking about going to the gym. It’s about moving more in your daily life. Most hit 7,000–10,000 steps a day by walking the dog, taking the stairs, or using a standing desk & walking pad for work. Simple. Effective. Sustainable.”

They Focus on Nutrient-Dense Foods

The fourth reason? “They focus on nutrient-dense foods,” he says. “Most of their meals are packed with lean protein, fruits, veggies, and whole grains - foods that keep them full and energized. But they don’t live on salads alone (see #5 👇🏻).”

They Don’t Restrict

The final reason is, that they don’t restrict. “Ever told a kid not to touch something? What happens? They touch it. Same thing with food. The more you tell yourself you can’t have something, the more you want it. People who keep the weight off allow all foods - they just know how to balance it all out (this circles back to # 1)” he writes.

These Habits Will Help You Balance Your Diet

“I know firsthand just how hard it is to lose weight & keep it off - I lost the same 40 pounds multiple times before I finally figured it out and lost 100 pounds for good,” he says at the end of the post. “These 5 habits? They’re game-changers. It’s not about being perfect or cutting out your favorite foods. It’s about creating a balance that’s sustainable for you.”

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

Other Habits Keeping You From Losing Weight? Grazing While Cooking

In another post, he reveals more habits preventing you from losing weight. The first is grazing while cooking. “Those ‘harmless’ bites of cheese, spoonfuls of sauce, or handfuls of snacks can easily add a few hundred calories without you realizing. It’s not about never tasting your food—just try being mindful. Sip water, chew gum, or set out a small plate if you need a taste-test,” he writes.

Finishing Your Kids’ Plates

Next is finishing your kids’ plates. “I get it—no one likes wasting food. But those leftover nuggets and fries? They’re costing you more than you think. Start packing up leftovers immediately or let it go. You’re not a human trash can, and your goals deserve better than their scraps,” he writes.

Eating “Healthy” Food

Another habit to avoid? “Eating anything because it’s ‘healthy’ – Nuts, granola, smoothies, avocado toast… sure, they’re packed with nutrients, but they’re also calorie bombs if you’re not careful. ‘Healthy’ food isn’t a free pass—it’s still about portions and calorie balance,” he writes.

Drinking Your Calories

Drinking your calories is another common faux pas. “Lattes, juices, smoothies, cocktails—these can pack a bigger punch than a full meal and leave you hungry. Switch to zero-calorie drinks, reduce your portions, or use low-cal alternatives like almond milk or zero calorie sweeteners,” he says.

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

Parking in the Closest Spot

And the final habit is parking in the closest spot. “Seems silly, but this one’s a missed opportunity. Movement adds up, even small things like walking a little further or taking the stairs. These choices compound over time and make a bigger difference than you think,” he writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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.

The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

The 20-Second Workout That Changed Everything

Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.

"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."

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

Focus on Strength

Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

Why Her Old Workouts Weren't Working

"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."

Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

Chill Out To Slim Down

Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.

The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

Eat This, Not That

Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.

For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.

Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.

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Dress Smart, Look Slimmer

How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.

On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

You're Not Invisible After 40

Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."

She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

My Ballet Trick That Works Every Time

Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.

"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.

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Start Today, See Results Tomorrow

Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.

By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.

Nutrition & Diet

7 Habits to Make You “Unrecognizable” in Just 4 Months

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Leah Groth
By Leah GrothMar 25, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

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

Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes.

Wake Up Early

Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.

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

Write Down Your Thoughts Before Bed

Hand writing in journal with coffee mug​De-StressShutterstock

Next, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

Learn an Online Skill

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Her third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.

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Exercise Four Times a Week

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She also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes.

Sit in Silence

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“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says.

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Sleep

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Make sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

Repeat

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Her last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Best Foods for Melting Fat Over 40

Tara Gidus Collingwood dietdivatara
I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
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Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40.

Lean Protein

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

My first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.

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Leafy Greens

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

Another one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

Berries

Girl,Holding,Up,A,Glass,Bowl,Of,Blackberries.,Blackberries,In43. Blackberries: 43 caloriesShutterstock

Another great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

Healthy Fats

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Healthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.

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

Probiotic-Rich Foods

Korean,Traditional,Kimchi,On,A,Dark,Background.6. Kimchi: 15 caloriesShutterstock

Don’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

Whole Grains

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Lastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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