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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.

The 8 Best Drinks to Curb Cravings and Support Weight Loss

Stay hydrated and satisfied with these expert-approved beverages.

Maintaining hydration. A woman drinks water during a workout, replenishing her water-salt balance, beautiful light, a woman quenches her thirst on a sunny day
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Choosing the right drinks can be just as important as the food you eat when it comes to weight loss. The best drinks not only hydrate but also curb cravings, support digestion, and help you feel full longer. By avoiding sugary options and focusing on nutrient-rich alternatives, you can keep calories in check while promoting fat loss. These eight beverages are simple, satisfying, and perfect for keeping you on track.


Water

Woman,Drinking,Water,And,SmilingShutterstock

Water is the ultimate calorie-free beverage that keeps your metabolism functioning optimally. Drinking a glass before meals can help reduce appetite, and staying hydrated throughout the day prevents mistaking thirst for hunger. Add lemon, cucumber, or mint for a refreshing twist.

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Green Tea

Tea,Time,In,Home.blonde,Young,Woman,Drinking,A,Cup,OfShutterstock

Green tea is packed with antioxidants and catechins, compounds that may help boost metabolism and fat burning. Sipping on a cup of green tea during the day can curb cravings and keep you energized without added sugars or calories.

Black Coffee

A,Beautiful,Asian,Woman,Holding,And,Drinking,Hot,Coffee,WithShutterstock

Black coffee is low in calories and contains compounds that can enhance fat burning and improve focus. Avoid sugary creamers and syrups to maximize its benefits. A cup in the morning or before a workout can give you a helpful energy boost.

Vegetable Juice

Happy,Mature,Caucasian,Woman,Drinking,Healthy,Green,Vegetable,Juice,AfterShutterstock

Fresh vegetable juices made from celery, cucumber, or leafy greens are nutrient-dense and low in calories. They help curb cravings and provide essential vitamins and minerals. Be sure to avoid store-bought versions with added sugars.

RELATED: 10 Hidden Sugars in Everyday Foods You’re Probably Overlooking

Herbal Tea

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Herbal teas like chamomile, peppermint, or ginger are soothing, hydrating, and calorie-free. They can help reduce stress-related cravings and improve digestion. Enjoy a cup in the evening as a relaxing way to stay on track.

Protein Shakes

Sporty,Muscular,Man,Pouring,Protein,Powder,Into,Bottle,For,ShakeShutterstock

Low-sugar, high-protein shakes can be a filling snack or meal replacement that helps curb hunger and supports muscle maintenance. Use unsweetened milk alternatives and add fruits or spinach for added nutrients without excess calories.

Apple Cider Vinegar Water

Apple,Cider,Vinegar,With,Water,,In,A,Glass,,Measuring,Tape,Shutterstock

Mixing a tablespoon of apple cider vinegar with water can help control blood sugar levels and reduce cravings. Drink it before meals to promote satiety and aid digestion. Be sure to dilute it properly to protect your teeth.

RELATED: The 9 Foods That Make Belly Fat Worse and What to Eat Instead

Sparkling Water

Mulhouse,-,France,-,6,July,2020,-,Closeup,OfShutterstock

Sparkling water is a great alternative to soda, offering the same fizz without added sugars. Look for plain or naturally flavored options to satisfy your cravings for carbonation while keeping your calorie intake in check. 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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Maintaining hydration. A woman drinks water during a workout, replenishing her water-salt balance, beautiful light, a woman quenches her thirst on a sunny day
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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.

Choosing the right drinks can be just as important as the food you eat when it comes to weight loss. The best drinks not only hydrate but also curb cravings, support digestion, and help you feel full longer. By avoiding sugary options and focusing on nutrient-rich alternatives, you can keep calories in check while promoting fat loss. These eight beverages are simple, satisfying, and perfect for keeping you on track.


Water

Woman,Drinking,Water,And,SmilingShutterstock

Water is the ultimate calorie-free beverage that keeps your metabolism functioning optimally. Drinking a glass before meals can help reduce appetite, and staying hydrated throughout the day prevents mistaking thirst for hunger. Add lemon, cucumber, or mint for a refreshing twist.

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Green Tea

Tea,Time,In,Home.blonde,Young,Woman,Drinking,A,Cup,OfShutterstock

Green tea is packed with antioxidants and catechins, compounds that may help boost metabolism and fat burning. Sipping on a cup of green tea during the day can curb cravings and keep you energized without added sugars or calories.

Black Coffee

A,Beautiful,Asian,Woman,Holding,And,Drinking,Hot,Coffee,WithShutterstock

Black coffee is low in calories and contains compounds that can enhance fat burning and improve focus. Avoid sugary creamers and syrups to maximize its benefits. A cup in the morning or before a workout can give you a helpful energy boost.

Vegetable Juice

Happy,Mature,Caucasian,Woman,Drinking,Healthy,Green,Vegetable,Juice,AfterShutterstock

Fresh vegetable juices made from celery, cucumber, or leafy greens are nutrient-dense and low in calories. They help curb cravings and provide essential vitamins and minerals. Be sure to avoid store-bought versions with added sugars.

RELATED: 10 Hidden Sugars in Everyday Foods You’re Probably Overlooking

Herbal Tea

Bearded,Male,Sitting,On,The,Floor,Near,Foam,Roller,AndShutterstock

Herbal teas like chamomile, peppermint, or ginger are soothing, hydrating, and calorie-free. They can help reduce stress-related cravings and improve digestion. Enjoy a cup in the evening as a relaxing way to stay on track.

Protein Shakes

Sporty,Muscular,Man,Pouring,Protein,Powder,Into,Bottle,For,ShakeShutterstock

Low-sugar, high-protein shakes can be a filling snack or meal replacement that helps curb hunger and supports muscle maintenance. Use unsweetened milk alternatives and add fruits or spinach for added nutrients without excess calories.

Apple Cider Vinegar Water

Apple,Cider,Vinegar,With,Water,,In,A,Glass,,Measuring,Tape,Shutterstock

Mixing a tablespoon of apple cider vinegar with water can help control blood sugar levels and reduce cravings. Drink it before meals to promote satiety and aid digestion. Be sure to dilute it properly to protect your teeth.

RELATED: The 9 Foods That Make Belly Fat Worse and What to Eat Instead

Sparkling Water

Mulhouse,-,France,-,6,July,2020,-,Closeup,OfShutterstock

Sparkling water is a great alternative to soda, offering the same fizz without added sugars. Look for plain or naturally flavored options to satisfy your cravings for carbonation while keeping your calorie intake in check. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Are you trying to lose weight but aren’t exactly sure how to do it? Alivia D'Andrea is a social media influencer with over 2.42 million YouTube subscribers who shares tips about diet, lifestyle, and self-care on her channel. In one viral video, she breaks down her top weight loss tips that helped her lose 32 pounds of fat.


1. Drink Water

Her first tip? Hydrate. “Water is your best friend, and it has many benefits. It boosts your metabolism by 24 to 30%, which will help you burn more calories throughout the day,” she says in her post. “Here's a great tip: Drink 17 ounces of water 30 minutes before your meal, and you will naturally consume 44% less calories than those who don't,” she claims. “Just a little side note: water is also very hydrating for your skin. It can fight breakouts by decreasing the concentration of oil on your skin.”

2. Drink Green Tea

“I challenge you to replace everything you drink with water or tea,” she says. “Drinks like soda contain unnecessary calories that contribute to weight gain. For instance, if you drink 150 calories on average daily but then cut out the soda, you will save 1050 calories a week, and in a year, you will save yourself 15 pounds of weight gain,” she continues. “Drink lots of green tea. If you drink green tea before you work out, it speeds up your metabolism, which will burn more fat and increase how much you work out.”

3. Drink Lemon Water

She also recommends lemon water. “It contains pectin fiber, which helps fight hunger cravings,” she says. While there is little scientific evidence that lemon water aids in weight loss, a small randomized controlled trial published in the journal Obesity found that individuals who hydrate before eating low-calorie meals lost 44 percent more weight over a 12-week period than those who followed the low-calorie diet alone.

4. Chew Gum After Dinner

Another one of her hacks? Do you ever get strong cravings for dessert after dinner? “Chew a piece of sugar-free gum, and it will lower your desire for sweets and salty snacks and decrease hunger between meals,” she says.

5. Avoid Late Night Snacking

Stay out of the kitchen at night, she continues. “Also, avoid late-night snacking. Studies have shown that when you eat at night, the body is more prone to storing those calories as fat,” she says.

6. Amp Up Your Protein Intake

Eat more protein, she encourages. “Stock up on protein. Protein will prevent late-night cravings and obsessive dieting thoughts by 60%. Also, you will feel full, which makes you naturally consume 441 calories fewer per day,” she says.

7. Distract Yourself

“Another way to control your desire from unnecessary eating is by distracting yourself,” she maintains. “When I wanna eat something that I don't need to eat, I go watch a YouTube video or TV or read a book or magazine, anything that will distract myself. This tip was inspired by the marshmallow experiment at Stanford University. I highly recommend you check the experiment out so you can get a better understanding of this idea.”

8. Don’t Use the Word Diet

“Avoid the word diet. That was your first mistake. If you look at healthy eating as a diet and turn healthy eating into a permanent lifestyle, you'll find yourself happier and more energetic. You'll look back at the junk food you ate and realize how bad and processed it was,” she continues.

It’s Never Too Late for a Healthy Lifestyle

Her final words on the better? “It is never too late to turn your lifestyle around and change your habits. You are in full control of how you live your life. Will you choose to eat something wholesome that will make you feel good during and after the meal, or eat something that is satisfying at the moment, but your body will not thank you for after?” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 with a healthy diet but can’t seem to hit your goals? You could be drinking your calories, says one weight loss warrior. Gabriella Rolocut (@gabbierolocut) is a social media influencer who shares about everything from fashion to weight loss. In fact, she managed to lose 75 pounds in a healthy and sustainable way, sharing tips with her followers. “I'm gonna share my biggest weight loss tip on how I was able to go from this to this, losing 75 pounds,” she says at the start of a viral TikTok clip. She has since gone on to lose over 80 pounds.


You Need to Understand How You Are Consuming Your Calories

@gabbierolocut

#1 tip that helped me loose 75+ pounds✨ #fyp #weightloss #caloriedeficit #foru #gymtok #fitness #relatable #trend #weightlossjouney #tips #drink

Gabriella suggests taking a deep look at sneaky calories. “My biggest tip, and I can't stress this enough, is understanding how you're consuming your calories,” she says.

Coffee Drinks Have Lots of Hidden Calories

Los Angeles, CA - March 15, 2019: Cup of Starbucks Coffee on counter. Starbucks is the World's largest coffee shop.Shutterstock

“For example, we all love Starbucks, we all love Dunkin'. We love our little Pumpkin Spice latte. Our pumpkin spice drinks wanna be very seasonal. I'm gonna let you in on a little secret. Those drinks have so many calories, and I don't know if anybody's ever looked it up. Sometimes they don't post the calories up on the board next to the drinks, so I'm gonna show you just how many calories you're consuming,” she says.

One Dunkin’ Drink Has 930 Calories

Upland, California, United States - 02-19-2019: A view of a store front sign for Dunkin' Donuts.Shutterstock

She starts with a pumpkin spice latte. “I'm gonna use the Pumpkin Swirl frozen coffee from Dunkin',” she says. “There could be 930 calories in this drink. That's 63% of my daily calories. If I were to drink this in the morning, I'd only have 541 more calories to get me through the rest of the day. There are 185 grams of sugar in this. 46 teaspoons of sugar is equal to 14 glazed donuts. Didn't you much rather eat your calories than drink them in a drink?”

RELATED: This Woman Lost 15 Pounds in 90 Days After She Started Eating These 4 Foods Every Day

There Are Lots of Alternatives That Don’t Have As Many Calories

@gabbierolocut

like why…? #fyp #wideribcage #girly #foryou #makemefamous #relatable

“There are so many different alternatives that you can get from Starbucks, Dunkin', or anywhere that has significantly fewer calories than this one. That you can still have your pumpkin spice while losing weight was the biggest thing for me,” she said.

But Drinking These Kinds of Drinks Prevented Her From Losing Weight

@gabbierolocut

hoco 24’ !!!🪩🩵 #hoco #transition #homecoming #hocotransition #fyp #datenight #relatable #foru #dresses #couplegoals #viralvideo

“I didn't realize how many calories I was consuming on a daily basis because I would go out to Dunkin', to Starbucks, and I would get drinks like this, not knowing that's why I wasn't losing weight because I was consuming a drink that has 930 calories and then eating more,” she says.

Calculate Your Maintenance Calories

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She recommends “trying to calculate your resting metabolic rate, so how many calories your body's burning at its resting state, and then finding your maintenance calories, so how many calories you should be consuming on a daily basis, just to function as a human being.”

RELATED: This Doctor Added 40 Grams of Carbs Daily and Transformed Her Energy Levels in One Week

Then, Calculate Your Deficit Calories

Counting,Calories,Table,calculator,health,weight,eggsShutterstock

Then, figure out how many calories you need to cut to lose weight. “Calculate your calorie deficit calories, which is the calories that you're gonna wanna be consuming if you want to lose weight,” she says.

This Helped Her Lose Weight

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“That was one of my biggest things, eliminating high-calorie drinks and replacing them with healthier alternatives. I love my coffee. I look forward to it in the morning. It's the first thing I think about when I wake up. If you're looking to lose weight. I would highly suggest breaking down your calories and figuring out how you consume your calories throughout the day so that you're able to stay in a calorie deficit and lose weight,” she says.

This Dunkin’ Drink helped Her Lose Over 80 Pounds

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.Shutterstock

In another post, she revealed her go-to drink order at Dunkin'. This drink has helped me lose over 80 pounds, and it's so simple to order. “Can I do a large iced latte? Can you put three Splenda in that? And light ice.”

RELATED: This Woman Lost 13 Pounds at 40 By Completely Changing 3 Exercise Habits

The Only Calories Are From Milk

milk pouring from bottle into glass on old wooden tableShutterstock

“I asked for light ice, which means they put in more milk. There are more calories from milk. But my only concern here is that I know that none of the calories I'm drinking are coming from a sweetener solely because there is no flavor in it. The only calories that come out of this drink are from milk. Coffee has no calories. Stevia has no calories. The milk is the only thing,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Christine_Hronec_Gauge_Girl_Training8
Copyright gaugegirltraining/Instagram
Evidence-Based

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

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

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

Struggling to see results from your weight loss efforts? You're not alone. Whether you're just starting your journey or looking to break through a plateau, having the right strategies can make all the difference. Christine Hronec, founder and CEO of Gauge Girl Training, food scientist, and former national bikini competitor, shares her expert insights on accelerating your weight loss journey safely and effectively. Read on to discover seven proven tips that can help you achieve your goals faster.


Start Your Day with High-Protein Foods

"According to the International Journal of Obesity, eating a high-protein breakfast could help reduce cravings and lower your calorie intake throughout the day," Christine explains in her post. She emphasizes starting your day with foods like eggs, egg whites, turkey bacon, or protein shakes to create a positive nitrogen balance, which significantly impacts appetite control throughout the day.

Skip the Sugary Drinks

Soft drinksShutterstock

Research from the Institute of Cardiovascular and Medical Sciences backs Christine's advice to eliminate sugary beverages and fruit juices. "Your body needs to burn through glucose and carbohydrates before it shifts over into fat loss," she notes. It takes approximately 20-25 minutes for your body to switch to fat-burning mode at rest, and sugary drinks only delay this process.

RELATED: Nutrition Coach Reveals 10 Best Proteins That Actually Burn Fat

Drink Water Before Meals

Sports woman drinking bottle of water.Shutterstock

"The Journal of Clinical Nutrition has shown that drinking water before meals reduced caloric intake and improved weight management," Christine shares. She recommends consuming between 2-2.5 liters daily as a minimum, though ideally aiming for a gallon (3.74 liters) for optimal results.

Increase Your Fiber Intake

Composition with assorted organic vegetables and fruits.Shutterstock

Christine stresses the importance of soluble fiber, recommending at least 17 grams daily for women and 25 grams for men. "Fiber helps detoxify the liver of excess estrogens and hormones, helps remove excess cholesterol, and keeps you feeling fuller longer," she explains. Good sources include vegetables, whole grains, nuts, seeds, and avocados.

Add Black Coffee or Tea

Brewing coffeeShutterstock

According to Christine, studies in Critical Reviews in Food Science and Nutrition support caffeine's role in boosting metabolism and fat loss. However, she cautions that pregnant or nursing women, and those with hormone imbalances or certain health conditions should limit or avoid caffeine intake.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Focus on Whole Foods

Farmer woman harvests vegetables in the garden. Selective focus. Food.Shutterstock

"Nowhere in nature do you find high-sugar, high-carb foods combined," Christine points out. She advocates for building your diet around real, whole foods rather than processed alternatives. While you can lose weight eating processed foods in a caloric deficit, whole foods help you feel fuller longer and support healthier habits.

Prioritize Quality Sleep

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Christine emphasizes that quality sleep is often underrated in weight loss. "Poor sleep can burn out your adrenals and cortisol levels, leading to hasty decisions and poor nutrition choices," she warns. Making sleep a priority helps maintain energy levels and supports better decision-making throughout your weight loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Depressed and sad young woman in kitchen
Shutterstock/Jiri Miklo

Gerard Hall (@ghallfitness) is a transformation coach and social media influencer who shares content surrounding health and wellness. One of his main goals is to help people get into the best shape of their lives – mentally, physically, and emotionally. In one of his many viral videos, he gets real about dieting, listing five foods you should ditch ASAP if you are trying to lose weight and burn fat. “Everyday foods you should avoid if you want to lose fat,” he says at the start of the clip. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his suggestions.


1. French Fries

@ghallfitness

5 Foods to AVOID if you want to Lose Fat 🍟 #fatloss #weightloss #health #diet #nutrition #calories #fyp #trending

“Number one french fries,” says Gerard. “This shit wreaks havoc on your waistline. This McDonald’s fries has 500 calories. You would have to jog for a whole hour to burn that shit off. I personally recommend you just eat baked potatoes instead.” Collingwood agrees. “French fries are very high in calories and are actually not very filling,” she says. “If you’re dipping them into ketchup or Ranch then you’re adding even more empty calories from sugar and also a dose of sodium. Plus French fries are very addictive and difficult to control portion control!”

Coke

A,Cool,Glass,Of,Cola,Drink,Ice,,Bubbles,coke,pepsi,sugarShutterstock

“Number two, Coke,” says Gerard. “One can of Coke has 10 teaspoons of sugar, which makes it highly addictive. Drink water or switch to Diet Coke instead and no, the Diet Coke won't kill you.”

Collingwood “absolutely agrees” that regular sodas have no place in a weight loss diet. “It is pure sugar that doesn’t provide any satiety. I agree with water, flavored water, seltzer, and even diet soda.”

Related: The Biggest Weight Loss Mistake I Made, and What I Did Instead to Lose 60 Pounds

Fruit Juice

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

Number three? “Fruit juice sounds healthy, but again, way too much sugar,” says Gerard. “Juicing removes a lot of fiber and nutrients. You are far better off just eating the fruit instead.”

Again, Collingwood agrees. “Whole fruit is much better than juice because you get the fiber to keep you full longer,” she says.

Candy Bars

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

“Number four, candy bars,” he says. “High in sugar, low in nutrients. Your body doesn't recognize this as food leaving you hungry for more and more,” he points out. “Just eat like a damn adult.” Candy is indeed empty calories, “but at the same time I am a fan of a little square or two of chocolate to take care of a sugar craving when I want a sweet treat,” says Collingwood. “Full sized candy bars have now become king sized as the norm, so stay away from that large size and just go with the smaller piece or two.”

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

Coffee

Aerial view of various coffeeShutterstock

And, lastly, coffee. “Now if you drink it black, you're good, but if you're adding loads of sugar and cream, then you're going to have problems, especially if you're smashing four to five cups a day.” Collingwood notes that coffee is false energy “and it is dangerous to increase caffeine intake to try to prevent hunger,” she says. “Plus when you add the sugary syrups, cream, whipped cream, and more you can have as many calories as a small meal! One or two cups of coffee and adding low fat milk and using sugar free sweeteners can definitely fit into a reduced calorie diet and the milk provides nutritional value.”

💪🔥Body Booster: An easy way to blast fat is by making little tweaks to your diet. For example, eliminating sugary drinks, candy bars, or super fatty food.

Evidence-Based

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

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

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

Do you want to lose weight this year but aren’t sure how? Follow a step-by-step approach from a top expert. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she reveals how she lost 23 pounds in a little over half a year. “I went from 130lbs to 107lbs in 7 months, in perimenopause,” she says in the post, admitting it was “hard” and “wasn’t sustainable.”

She Started by Eating in a Calorie Deficit

Her first step? “From March to July, I ate in a calorie deficit,” she writes. “If you need to know your calorie deficit, comment MACROS and I’ll send you my free macro calculator.”

She Lifted Weights

Next, she started weightlifting. “I strength trained 4x/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.

Walking 12,000 to 15,000 Steps Per Day

She also starting getting her steps in – lots of them! “I walked 12-15K steps every day (not including cardio),” she writes. 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.

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

She Also Did More Cardio

Aside from walking, she did cardio workouts. “I did cardio 4-6x per week ranging from 40-60 minutes,” she writes.

She Drank a Lot of Water

Hydration was also a part of her plan. “I drank 4L of water (with LMNT electrolytes),” 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.

She Got Enough Sleep

Those weren’t the only healthy habits she incorporated into her routine. “I slept. I kept stress levels low. I prioritized whole foods,” she said. 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.

She Took a Diet Break

Her next stage involved upping her calories. “I took a diet break from July to September. Calories got bumped up to maintenance for 2 months, cardio got reduced, steps stayed the same. Diet fatigue set in hard, and my Coach and I knew that it was time to call it,” she writes.

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

Then, She Started Fat Loss Again in September

After a few months, she was ready to shred again. “In September, I picked up fat loss again and worked my ass off for a photo shoot that I had booked,” she said.

She Achieved Her Goal, Then Reverse Dieted

“I achieved my goal – but that lifestyle was unsustainable. So, we reversed out of my deficit, brought calories back up, cardio back down and now I live happily ever after in maintenance until I want to cut again,” she said.

It Wasn’t Easy, But Rewarding

“Fat loss isn’t easy but the reward for achieving a goal is priceless,” she concludes. She also recommends downloading a macro calculator. “It will tell you how many calories and macros to eat for your goals,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Jessica Valant
Copyright jessicasvalant/Instagram
Evidence-Based

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

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

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

Balance becomes increasingly crucial as we age, and the statistics are eye-opening. Research shows that people over 50 who can't balance on one leg for just 10 seconds face twice the mortality risk in the following decade. Physical therapistJessica Valant, with over 25 years of experience in rehabilitation and movement training, has developed a straightforward 10-minute routine to help improve your stability. As a respected PT, Pilates instructor, and women's health expert reaching over 800K YouTube subscribers, Jessica emphasizes that better balance is achievable at any age. These exercises, which you can do right in your own home, could significantly improve your stability and confidence in daily activities.

Understanding Balance and Why It Matters

"Balance happens when we include many different parts of what's going on," Jessica explains. "We have strength, we have mobility happening. It includes our eyesight, our vestibular system." This comprehensive approach to balance training addresses all these components, making it particularly effective for adults looking to maintain or improve their stability.

Setting Up Your Safe Practice Space

One of the best aspects of this routine is its simplicity. "All you need is a chair or a kitchen counter or a bathroom counter or a wall or anything close to hang on to," Jessica says. She emphasizes that wearing supportive shoes is perfectly fine, especially if you have any foot concerns.

RELATED: 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Foundation Exercise One Toe Raises

The routine begins with toe raises, a fundamental movement for ankle strength. Standing with feet hip-width apart, rise onto your toes and lower back down. "I want you to work on doing this without holding on to anything at all," Jessica advises, though she recommends starting with support if needed. For an extra challenge, try closing your eyes during the movement.

Building Knee and Hip Stability

"When falls happen, a lot of times they'll happen stepping off a curb or going downstairs," Jessica notes. To address this, she introduces mini squats. These aren't deep squats but rather gentle knee bends that improve mobility in your hips, knees, and ankles – all crucial for preventing falls.

Mastering Single-Leg Balance

The critical test of balance is standing on one leg. Jessica guides through this gradually: "This is called a single leg balance, but also we're doing a little bit of weight shifting. We're teaching that left leg how to hold the weight on its own." Start by holding onto support and work toward independence.

Dynamic Balance Through Marching

Slow marching exercises simulate real-world movements. "Try not to look down at your feet when you're doing this," Jessica instructs. "The more we kind of hunch and try to walk like this, the more likely we are to fall." Keep your posture tall and eyes forward.

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Lateral Stability Training

Side leg lifts add another dimension to balance training. "The sneaky part as a physical therapist, what I'm making you do right now is hold your weight on that left leg," Jessica reveals. This strengthens the standing leg while improving side-to-side stability.

Advanced Hip Mobility Work

The hip circle exercise combines lifting, opening, and lowering movements. As Jessica explains, "This is a lot of hip mobility, which believe it or not, really good for our balance and just for overall health in those joints." This movement builds both mobility and strength.

Essential Ankle Mobility

Calf stretches are crucial for maintaining ankle flexibility. Jessica demonstrates how to stretch while maintaining proper alignment, emphasizing the importance of keeping the back heel down and maintaining tall posture.

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Progressive Challenge Training

"This isn't a single day workout to fix everything," Jessica emphasizes. "This is the long game." The routine concludes with balance challenges that can be progressively made more difficult, such as closing your eyes during exercises when you're ready. Always prioritize safety and work within your comfort level.

Jessica's repeats her key message: "You can do it every single day, or again, just pick and choose pieces of it to do at your kitchen counter anytime during the day to help your own balance, meet your body where it is and know that long-term you are doing something good for yourself." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nikkiey Stott
Copyright nikkieystott/Instagram

Don’t let your age be the excuse you use for not being in shape. You can be strong and fit in at any age, says one expert. Nikkiey Stott, BSN, Fitness Coach and co-founder of Warrior Babe, helps “women manage macros, build muscles, & boost confidence.” In a new post, she reveals the top five exercises you should do if you are over 40 that offer the most bang for your buck. “Do these 5 power moves if you’re over 40,” she writes. “Want to stay strong, fit, and functional at 40, 50, or even 60+? Save these 5 moves to your weekly workouts.”

Squats

The first power move she recommends is a butt-buster: Squats. “Build lower body strength and protect your joints,” she says about the glute and leg exercises, which she also demonstrates in the video.

Pushups

Another effective exercise that offers full-body benefits? Pushups. “Strengthen your chest, shoulders, and arms while improving core stability,” she says.

Deadlifts

Next on her power moves list? Deadlifts. “The ultimate move for a strong back, glutes, and hamstrings,” she says about the exercise, which requires weights.

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Standing Shoulder Press

Grab a pair of free weights or a bar and do a standing shoulder press, she suggests. “Keep your shoulders strong and mobile as you age,” she says.

Lat Pulldowns or Dumbbell Rows

Lastly, choose from two exercises, lat pulldowns or dumbbell rows. “Boost upper back strength and posture,” she says.

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10,000 Steps Per Day

In another post, she also recommends walking “10,000 steps per day,” which she says equals “70 marathons per year.” 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.

Strength Training

And, of course, she also recommends investing time in strength training. “Committing to 3 workouts a week = 156 workouts a year,” she adds. 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
And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.