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Fitness & Workouts

Top Trainer Reveals the Exact Time of the Day You Should Exercise

Alexia Clark discusses the importance of workout timing.

Leah Groth
By Leah GrothMar 02, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Leah Groth
By Leah GrothMar 02, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

Are you exercising but not getting the results you want? According to one top trainer, consider changing the time of day you are breaking a sweat. Alexia Clark is a fitness trainer and influencer with over 2.6 million Instagram followers. In a new post, she discusses the importance of exercise timing, especially for women. “When do you exercise? AM or PM?” she asks in the post, going on to reveal the best time of the day to work out and why.

Women Should Work Out First Thing in the Morning

According to Alexia, there is one time of the day that is more effective for working out than others. She recommends getting a workout in first thing in the morning. “Here are 3 reasons women should prioritize exercise in the morning,” she writes.

Hormonal Optimization

The first reason has to do with hormonal optimization. “Women’s hormones fluctuate and this affects energy, mood and metabolism. Exercising in the morning will regulate cortisol, balance estrogen, progesterone and insulin. This can improve fertility, regulate your cycle, help with PMS and even PCOS,” she says.

Improved Sleep & Stress Management

The second reason is that it can help improve sleep and manage stress. “Women are more prone to sleep disturbances due to hormonal shifts. Morning exercise reinforces a healthy circadian rhythm,” she writes.

Boosts Growth Hormone

And, the third reason is that it boosts growth hormone. “Exercising in the morning increases night time production of growth hormone which is crucial for tissue repair, muscle growth and anti-aging. Mornings workouts ensure a better recovery!” she says.

You Don’t Have to Do a Full Workout in the Morning

If you don’t have time to get your entire workout done in the morning, don’t stress. “Now, this doesn’t mean you have to get your ENTIRE workout in first thing. Just 10 minutes of a body weight circuit or going on a walk outside will make a difference!” she says.

Clean Eating

Alexia also takes a clean approach to diet. “I just try to make sure I eat clean. I don't buy snack foods or junk food. I know that if I have those things around, I'm going to eat all of it, at once,” she told Meal Prep on Fleek. What is "eating clean" anyway? “I eat vegetables at every meal, no red meat (doesn't agree w/stomach), and try not to eat anything processed,” she said.

Warm Up and Cool Down

“It’s important to warm up before a workout and cool down after,” Alexia explains on her website. “I suggest taking 5-10 minutes to warm up your body before your workout focusing on mobility and blood flow. After your workout focus on some light movement with stretching and/or foam rolling to help prevent muscle soreness and tightness.”

Daily Exercise

How often does Alexia exercise? “Personally, I try to move my body in some way 7 days a week because I feel better and have more energy when I’m active. I post my workouts 5 days a week, but if you have specific activities you enjoy, or want to repeat a previous workout on the weekends you definitely can. Listen to your body and make sure if you feel you need a rest day you take one!” she said on her website.

Hiking

Alexia also enjoys hiking. “I leave the weekends open for you to do any activities you enjoy. Some people will use it as recovery and focus on yoga or stretching, while others might go for a run or swim or repeat a circuit from a previous exercise,” she said on her website. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

The Exact Time of the Day You Should Exercise

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Alexia Clark in Two-Piece Workout Gear Flaunts Abs and Reveals 3 Ab Mistakes You Are Making
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Leah Groth
By Leah GrothMar 02, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you exercising but not getting the results you want? According to one top trainer, consider changing the time of day you are breaking a sweat. Alexia Clark is a fitness trainer and influencer with over 2.6 million Instagram followers. In a new post, she discusses the importance of exercise timing, especially for women. “When do you exercise? AM or PM?” she asks in the post, going on to reveal the best time of the day to work out and why.

Women Should Work Out First Thing in the Morning

According to Alexia, there is one time of the day that is more effective for working out than others. She recommends getting a workout in first thing in the morning. “Here are 3 reasons women should prioritize exercise in the morning,” she writes.

Hormonal Optimization

The first reason has to do with hormonal optimization. “Women’s hormones fluctuate and this affects energy, mood and metabolism. Exercising in the morning will regulate cortisol, balance estrogen, progesterone and insulin. This can improve fertility, regulate your cycle, help with PMS and even PCOS,” she says.

Improved Sleep & Stress Management

The second reason is that it can help improve sleep and manage stress. “Women are more prone to sleep disturbances due to hormonal shifts. Morning exercise reinforces a healthy circadian rhythm,” she writes.

Boosts Growth Hormone

And, the third reason is that it boosts growth hormone. “Exercising in the morning increases night time production of growth hormone which is crucial for tissue repair, muscle growth and anti-aging. Mornings workouts ensure a better recovery!” she says.

You Don’t Have to Do a Full Workout in the Morning

If you don’t have time to get your entire workout done in the morning, don’t stress. “Now, this doesn’t mean you have to get your ENTIRE workout in first thing. Just 10 minutes of a body weight circuit or going on a walk outside will make a difference!” she says.

Clean Eating

Alexia also takes a clean approach to diet. “I just try to make sure I eat clean. I don't buy snack foods or junk food. I know that if I have those things around, I'm going to eat all of it, at once,” she told Meal Prep on Fleek. What is "eating clean" anyway? “I eat vegetables at every meal, no red meat (doesn't agree w/stomach), and try not to eat anything processed,” she said.

Warm Up and Cool Down

“It’s important to warm up before a workout and cool down after,” Alexia explains on her website. “I suggest taking 5-10 minutes to warm up your body before your workout focusing on mobility and blood flow. After your workout focus on some light movement with stretching and/or foam rolling to help prevent muscle soreness and tightness.”

Daily Exercise

How often does Alexia exercise? “Personally, I try to move my body in some way 7 days a week because I feel better and have more energy when I’m active. I post my workouts 5 days a week, but if you have specific activities you enjoy, or want to repeat a previous workout on the weekends you definitely can. Listen to your body and make sure if you feel you need a rest day you take one!” she said on her website.

Hiking

Alexia also enjoys hiking. “I leave the weekends open for you to do any activities you enjoy. Some people will use it as recovery and focus on yoga or stretching, while others might go for a run or swim or repeat a circuit from a previous exercise,” she said on her website. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

7 Insider Secrets from Personal Trainers for Optimal Fitness

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Ferozan Mast
By Ferozan MastMay 05, 2024
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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 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.

Personal trainers are experts when it comes to fitness and nutrition—after years of experience, they know what works and what doesn’t. “Personal trainers are experts in their field and can provide valuable information about exercise, nutrition, and overall wellness,” according to the Southern California Health Institute. “They can teach you new exercises and proper form to make sure you are getting the most out of your workouts.” Here are 7 fitness tips personal trainers swear by for optimal fitness.

Strength Before Cardio

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Save the cardio for after your strength training sessions. "Strength train before doing cardio for maximum fat burn and energy efficiency," Virgin Active Head of Group Exercise Israel Rivera tells Cosmopolitan. "Save your glycogen stores to push harder and heavier during your strength training workouts to build lean muscle mass. Once those stores are depleted your body will resort to fat as fuel for exercising. So, bang the cardio out after your strength training session to achieve a fitter, leaner you.”

Too Much Too Soon

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Make realistic goals and start off slowly. “A lot of people jump into doing too much, or going too hard, too soon,” personal trainer Zoe Mckenzie tells The Guardian. “This often results in a boom and bust approach of doing lots, then burning out and doing nothing. Starting low and going slow is key to building up whatever activity you are doing.”

Technique Is Everything

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If your technique is off, your workout will not be as effective. "It’s much more important to train with the correct technique rather than train heavy," Master Trainer Dorota Maslewska tells Cosmopolitan. "You might learn some exercises by watching friends or others in the gym, but sometimes what you see isn’t safe."

Hit the Weight Room

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Don’t be afraid of lifting weights for optimal fitness. “As a personal trainer, strength training is the No. 1 type of exercise I recommend to live longer,” certified fitness trainer and nutrition coach Patricia Greaves tells CNBC. “Research has even shown that people in their 70s with mobility issues can boost their longevity with a strength-training program.”

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

Get a Workout Buddy

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Work out with a friend to make exercise more fun. “Your friend can be your personal trainer,” personal trainer Holly Davidson tells The Guardian. “If you agree, ‘We’re going to meet at a certain time and we’re going to do a workout,’ then it gives you more motivation to actually show up and get it done. Second, both of you are going to have ideas on what exercises you’re going to do.”

Food Prep

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Food prep is a great tool to support a healthy diet without having to constantly make decisions about food. “Meal prepping is so important,” certified personal trainer Matt Stewart tells Boston Magazine. “Pick a day on the weekend to do your food shopping and then cook your proteins and vegetables for the week. Not having healthy meals prepared caused me to always eat out at fast food restaurants. Eating hamburgers and French fries every day might sound fun, but it will wreck any weight loss goals you have.”

RELATED: 5 Truths About Why You Aren’t Losing Weight

Just Move

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Can’t hit the gym? Any walking is better than no movement at all. “If you want to build up your cardiovascular fitness, then go for a brisk walk,” Davidson says. “If you’re not getting breathless, then find a hill and walk briskly up that and you’re going to really feel it a lot more.”

💪🔥 Body Booster: Any movement is good for your health—start slow and build up.

Nutrition & Diet

8 Morning Habits This Hormone Expert Wants Women Over 40 To Stop

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Christopher Roback
By Christopher RobackDec 09, 2024
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Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

Feeling frustrated with your fitness routine? You're not alone. While you might be doing everything "right," certain morning habits could be working against your body's changing hormonal landscape after 40—and a leading hormone expert has noticed a pattern.

Angela Garcia has spent 25 years watching women make the same well-intentioned mistakes. As a Registered Dietitian Nutritionist and Board-Certified Specialist in Obesity at Thrivelab, she's helped countless women navigate the complex relationship between hormones, exercise, and weight management. From her practice in San Antonio, she's identified key morning habits that are holding women back.

Here's what she wants you to stop doing—and what to do instead.

The Morning Timing That's Working Against You

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Your first few hours set the tone for your entire day—especially during menopause. "Morning habits directly impact energy levels, hormonal balance, and metabolic health," Garcia explains. During this time, fluctuations in estrogen, testosterone, and cortisol affect everything from your metabolism to bone density and muscle mass.

Why Your Old Exercise Rules Don't Work Anymore

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If you've noticed stubborn weight gain around your middle, hormones might be the culprit. "As estrogen and testosterone levels decrease, metabolism slows down, leading to increased fat storage, especially around the middle," Garcia notes. She adds that these changes also affect how your body recovers from exercise, making traditional workout approaches less effective.

The Hidden Damage You're Doing

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The changes run deeper than just weight gain. "These hormonal changes can affect muscle mass, bone density, and insulin sensitivity, making it harder to maintain a healthy weight and overall metabolic function," Garcia explains. She points out that stress compounds these issues: "Elevated cortisol levels from stress can exacerbate these issues, contributing to fatigue and slower recovery."

Morning Mistakes That Sabotage Your Progress

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Garcia identifies several common morning routine errors that can derail your progress. Skipping strength training is a major pitfall, as is overdoing cardio sessions. "Long or intense cardio sessions can elevate cortisol levels, which worsens fatigue and encourages fat storage," she warns. Other mistakes include neglecting recovery time, poor hydration, and rushing through breakfast.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

The New Morning Rules You Need

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The solution starts with smarter exercise choices. "Light weightlifting or resistance band exercises can build muscle and boost metabolism," Garcia advises. She recommends starting your day with proper hydration and a balanced breakfast containing protein, healthy fats, and fiber. Short bursts of high-intensity interval training can be more effective than lengthy cardio sessions.

Why You Need More Recovery Than You Think

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Don't underestimate the importance of rest. "Failing to incorporate rest or low-intensity activities like stretching or Pilates can increase stress on the body and hinder recovery," Garcia cautions. She emphasizes that recovery isn't just about physical rest—it's about managing overall stress levels. "Activities like yoga or mindfulness exercises help reduce cortisol levels and support hormonal balance."

The Exercise Approach That Works With Your New Hormones

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Adapting your workout to your body's new needs is crucial. Garcia suggests focusing on "shorter, lower-impact strength and cardio sessions in the morning." This might include resistance bands, bodyweight exercises, or light weights. She emphasizes the importance of listening to your body and adjusting intensity based on your energy levels and symptoms.

The Simple Morning Habit You're Overlooking

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Many women overlook this simple but crucial factor. "Not drinking enough water in the morning can worsen symptoms like fatigue, poor focus, and hot flashes," Garcia points out. She recommends making hydration a priority first thing in the morning to help with energy levels and body temperature regulation.

RELATED: Woman Who Lost 70 Pounds Shares 5 Hidden Truths: "It's About How You Feel, Not How You Look”

The Right Way to Time Your First Meal

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When you eat matters as much as what you eat. "Eating a balanced meal shortly after waking helps stabilize blood sugar levels and supports metabolic function throughout the day," Garcia explains. For women dealing with night sweats or hot flashes, she recommends opting for lighter, cooler breakfast options and maintaining consistent meal timing to support hormonal balance. "Having a lighter, cooler breakfast and spacing meals to prevent prolonged fasting can improve energy and temperature regulation." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

This 58-Year-Old Trainer Lost Weight and Looks 15 Years Younger With 9 Daily Habits

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Leah Groth
By Leah GrothNov 25, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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 up your weight loss game? Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age! In fact, she maintains that she has a much better grasp on diet and exercise now than she did in her forties. In a new Instagram post, she reveals the game-changing habits she has learned. “3 things I wish I had known about losing weight when I was in my 40s,” she writes.

Walking Can Burn More Fat Than Running

If you are pounding pavement or running vigorously on the treadmill to lose weight, stop, says Michaela. “You burn more fat by simply walking more (Zone 2) than long sessions of steady state running. Cardio is massively important for general health but not a good choice for fat loss. Doing too much of it can even lead to overtraining, further hindering fat loss,” she writes in her post.

Severe Calorie Restriction Will Backfire

Don’t try starving yourself thin. “Severe and prolonged calorie restriction will only make things worse in the long run because it can lower your metabolic set point over time,” writes Michaela, explaining that “these changes are, of course,e not permanent, but it can set you back.” Also, “extremely low-calorie diets can also cause binging because your body thinks you are starving. It’s unsustainable. A more moderate approach of a modest deficit of 200-500 calories below maintenance is recommended to lose weight.”

Lift Weights

She also recommends strength training for weight loss. “You burn more calories at rest with resistance training because the more lean muscle you have, the more efficient your metabolism becomes. Lifting heavy weights will help you build lean muscle and lose fat,” she says.

Strength Training 3 to 5 Days a Week

In another post, she reveals a few more weight loss principles. As a 58-year-old personal trainer and nutrition coach, I’ve learned how to stay strong, lean, and fit. “Here are six principles you need to understand,” she says. “In order to lose weight, you need to lift weights 3-5 days per week.”

RELATED:Woman Drops 80 Pounds in 3 Years Using These 10 Simple Food Rules

Walk 7,000 to 10,000 Steps Per Day

And get your steps in. “Walk at least 7000-10000 steps per day,” she says. 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.

Do 2 Hours of Zone 2 Cardio a Week

Her next recommendation? “Get 2 hours of zone 2 cardio per week for health,” she says, specifying this is not for weight loss. What is zone 2 anyway? It is a low-intensity, steady-state workout that involves working out at 60–70% of your maximum heart rate.

Get 7 to 9 Hours of Sleep

Rest is also important, stresses Michaela. “Get 7-9 hours of sleep per night,” she recommends. 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.

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

Eat 30 Grams of Protein Per Meal

Next, amp up your protein intake. “Eat around 30 grams of protein at each meal. If you have fat to lose, you need to eat with a moderate calorie deficit, but this doesn’t include using extreme fad diets to achieve this, and you shouldn’t stay in a calorie deficit indefinitely. It’s a good idea to cycle between deficit and maintenance calories in order to encourage the building of lean muscle and not plateau,” she says.

Hydrate

Lastly, you need to hydrate. “Drink half your body weight in oz of water per day,” she writes. For example, a 120-pound woman would drink 60 ounces of water per day. According to the Mayo Clinic, hydration 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. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

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

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Leah Groth
By Leah GrothAug 14, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight but aren’t sure where to start with your exercise routine? Lucy Lismore is a personal trainer and fitness influencer who shares content about “​​all things calisthenics, movement, outdoor adventure, travel and spending too much time upside down!” In one viral video, she reveals how she lost a whopping 66 pounds without leaving the house. “So today I'm gonna be talking all about how I lost 30 kilos at home,” she says in the clip, where she reveals 10 exercise tips that helped her get fit and burn fat.

Put on Your Workout Clothes ASAP

The first thing she recommends doing is dressing for exercise success. “So when I got home, I literally got straight into my exercise gear,” she says. “That way, it kind of removed that mental block for me of having to set myself up or get rearing for exercise.”

Pop in a Workout DVD

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She also recommends workout DVDs, explaining that initially, she “didn't know anything about exercise” and “was far too scared to go to a gym,” she admits. “Like the idea actually petrified me. So I just went to a store and picked up the first DVDs that I saw.”

Do HIIT Workouts

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She also recommends HIIT workouts. “My training has changed a lot since back then, but I still dabble in the occasional high-intensity workout,” she says.

Do Workouts You Are Comfortable With

“The main thing I really found was you just need to do something that you're comfortable with,” she says. “Again, for weight loss, the main focus is going to be having a calorie deficit, and you're going to be doing that for nutrition. So that gives you the freedom to do whatever you want with your exercise.”

Go for a Walk

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“If you just wanna simply go for a walk, then you can totally do that too. In fact, I think that walking is very, very underrated,” she says.

Make Sure You Are Comfy in Your Clothes and Environment

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She also recommends being comfortable with “what you're wearing and where you are. So, set your environment right. You don't wanna be constantly adjusting your clothes, you want to feel good, you don't wanna be worried about what's going on around you,” she says. “You wanna just be able to be present and enjoy the moment.”

Track Your Progress

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Another tip “would be to track your progress somehow. So you could do this intuitively. You'll know how far your fitness has come, or you could track your progress by doing small fitness tests or taking videos and photos. So if you can see that you're making progress in other areas, it just feels so, so good,” she says.

Think About How Good Exercise Makes You Feel

“I always feel so much better once I've done those workouts. I feel so much more alive. And if I've had a bad day, it just fixes everything,” she says.

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

Workout Regularly

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“How often did I train or do exercise?” is one of her most commonly asked questions. “I mostly did it about five times a week, so like Monday through to Friday.” Another FAQ? “What's the best exercise for fat loss when you're starting out?” she says. “There is no right exercise. I wanna reiterate again, you're going to get sick of me saying it, that it really doesn't matter.”

Make Sure You Are Focusing on Your General Health

“You're going to create a calorie deficit through your nutrition, and the exercise may be an added bonus, but there are so many other benefits, such as your mood, your fitness, and your general health, that come from exercise. And that should be the priority. It should be a good part of your day and not a struggle,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Secrets From a Coach Who Lost 20 Pounds and Kept It Off

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I Lost 20 Pounds as a Coach and Here Are My 6 Secrets to Losing Weight Fast and Not Gaining It Back
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Leah Groth
By Leah GrothMar 16, 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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✓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 fast without gaining it all back? According to one expert, it’s possible if you have the right tools. Mahtab Ekay is a fat loss coach and social media influencer who has lost over 20 pounds and helps others do the same. She reveals a few game-changing hacks for sustaining weight loss in a new post. “If you want to lose weight safely by summer 2025 and not gain it all back, here are 6 things you need to do,” she writes.

Start Every Meal with Veggies

Her first tip? Start every meal with veggies. “I know, I know—veggies first isn’t the most exciting, but trust me, it works! 🥦 Starting with veggies fills you up with fiber and nutrients and it will help with preventing glucose spikes and your tendency to binge later,” she says. Some tasty veggie ideas: green salad, edamame, baby carrots, or bell peppers. “Your future self will thank you!)”

Stop Snacking

Her second tip: Stop snacking. “If you’re craving something sweet, save it for dessert after your meal. 🍫 Snacking on an empty stomach can mess with your blood sugar and lead to overeating later,” she writes.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Walk It Out

You also need to start walking. “Walking is a game-changer for fat loss, and there are so many easy ways to add steps,” she says. Her suggestions? Walk your dog, play with your kids, get a walking pad for your desk, go on walking dates or hangouts, or walk while you chat on the phone.

Lift Weight

“Start lifting weights,” she continues. “Not just to burn calories—but to build muscle! The more muscle you have, the more calories you burn at rest. Plus, you’ll look toned and feel stronger!”

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

Hydrate

Tip five, “hydrate, hydrate, hydrate,” she says. “Drink half your body weight in pounds in ounces of water. Staying hydrated keeps you full, helps with digestion, and supports your energy levels. Pro tip: grab a cute water bottle to keep you on track!”

Sleep

Finally, get your sleep in. “Aim for 50 hours of sleep per week. If your schedule doesn’t allow 7 hours per night (shift workers, I see you!), just focus on getting enough over the week. 💤 Sleep is a game-changer for fat loss and mental clarity,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
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Leah Groth
By Leah GrothMar 15, 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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✓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 unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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Prioritize Protein

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First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

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Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

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Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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Healthy Fats

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Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

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Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

Coach Reveals the Truth About Intermittent Fasting

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Woman Added 800 Calories Daily and Lost 10 Pounds Without Exercise in 90 Days
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Leah Groth
By Leah GrothMar 15, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Over the past few years, intermittent fasting has been one of the buzziest terms in weight loss. So, should you try it? McKenna Olsen is an influencer and health coach who recently lost 10 pounds. In a new social media post, she answers the question: Is intermittent fasting beneficial for weight loss? Here is her answer.

Why Intermittent Fasting Is Popular

“Firstly, it’s important to know WHY it’s a popular strategy,” she explains. “It’s not ‘magic’ by any means but it’s popular because it helps to put you in a calorie deficit,” she says. While time restricted eating “can be useful for those who tend to OVERconsume,” not everyone will benefit from it.

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Cortisol Levels Are Higher in the Morning

Here is why. “Firstly, understand that our cortisol levels are highest in the AM,” she says, “so they are going to be exacerbated if we fast for extended periods.” Also, “if you are active in the morning, it just increases cortisol.” ⁣

Fasting Can Cause a More Rapid Decline in Hormones for Women

“Second, when it comes to hormones, women are MUCH different than men. We already deal with declining sex hormones as we age, so extreme levels of fasting CAN cause a more rapid decline. We also need to keep blood sugar levels more stable. If your body is under chronic stress, it’s going to produce more and more insulin which (based upon severity) can lead to cases like insulin resistance,” she says.

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Fasting Can Lead to Undereating During the Day

⁣”Not only can fasting be stressful, but also can lead to undereating during the day (especially if you have a busy life and ALREADY have a hard time eating enough), which leads to ultimately under recovering, especially for those who are active, too, which can cause a cascade of hormonal issues because exercise IS a stressor, so eating insufficient amounts due to extreme levels of fasting can wreck havoc on recovery,” she says.

It Can Also Make You More “Food Focused”

⁣”Lastly, fasting simply can make you more food focused, can sometimes cause hunger hormones to build leading you to overconsume when it does come meal time and for some, lead to an unhealthy relationship with food,” she says.

She Doesn’t Recommend It⁣

Overall, she doesn’t recommend it. “I know intermittent fasting has become a weight loss trend, but it’s mostly because it puts people in a caloric deficit to help control intake if you struggle with overeating,” she says.

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Here Is What She Does Recommend⁣

“Working with so many women who have struggled with yo-yo dieting, I have found eating regular balanced meals, nourishing their bodies properly and regularly is more sustainable and healthier hormonally, for the long term,” she concludes. 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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