Skip to content
Fitness & Workouts
✓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.

Trainer, 58, Lost 15 Pounds and Blasted Belly Fat with These 4 Habits

Michaela Bentley reveals her game-changing advice

Leah Groth
By Leah GrothJan 31, 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:
Michaela Bentley Fitness
Copyright michaelabentley_fitness/Instagram
Leah Groth
By Leah GrothJan 31, 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:
Fitness & Workouts

Are you in your fifties and feel losing belly fat is impossible? One personal trainer and expert is here to tell you this isn’t the case. Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age! She maintains that she has a better grasp of diet and exercise than she did in her forties. In a recent post, she revealed how she lost 15 pounds and got into the best shape later in life. “In my 50s I went full ninja on belly fat. Here’s what I did,” she wrote.

She Tried “Literally Everything” to Lose 15 Pounds at 50

“If you’re reading this, I was probably a lot like you. I had reached 50 and had tried literally everything to lose the extra 15 pounds of belly and back fat. Nothing I was doing was working and I just kept gaining more weight,” she says in the post.

She Was Active and “Resorted to Crazy Diets”

“I have always been active, and was still active, probably more active than I had been previously in an attempt to get things under control. I even resorted to crazy diets to try to lose the midlife spread,” she continued.

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

Once She Became a Personal Trainer She Figured Out What Worked

“Finally, I decided to go back to school and become a personal trainer. I thought, well if I can learn how to get control of this maybe I can help other women in the same situation. Learn about it, I did! 🙌Here’s what worked,” she wrote, revealing the four habits.

Lifting Weights

The first thing that worked to blast belly fat was unsurprisingly, strength training. “Lifting weights CONSISTENTLY with a plan that incorporates progressive overload. All this means is that you are added load and difficulty over time in order to avoid plateaus,” she writes.

Moving More

Her next habit? Moving more, “a lot more,” she admits. “As a society we’ve become sedentary. Most of us spend a good majority of the day sitting at a desk. If we want to shake things up, metabolically we have to move more. Try adding intentional steps to your routine. Aim for at least 8000k-10000 a day.”

Food Journaling and Tracking

The fourth habit? “Start a food journal and preferably track your food through a tracking app,” she revealed. “Most of us have no clue exactly what we’re eating and in what quantities. I can’t tell you how many women tell me they eat under 1,500 cal a day and then when we look at their food journal, they’re actually eating almost double that.”

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Seeing a Doctor

“If you’re struggling with symptoms of perimenopause or menopause, see your doctor,” she says. “I had a truckload of symptoms that I had no idea were related to my declining hormones. Getting my hormones back into balance not only helped with the symptoms I was having but it helped me improve my sleep and general mood which in turn, helped me reduce stress and lose the weight.” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

fat-losssustainable-weight-loss

More For You

Fitness & Workouts

Trainer, 58, Lost 15 Lbs with These 4 Habits

Michaela Bentley Fitness
Copyright michaelabentley_fitness/Instagram
Leah Groth
By Leah GrothJan 31, 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 in your fifties and feel losing belly fat is impossible? One personal trainer and expert is here to tell you this isn’t the case. Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age! She maintains that she has a better grasp of diet and exercise than she did in her forties. In a recent post, she revealed how she lost 15 pounds and got into the best shape later in life. “In my 50s I went full ninja on belly fat. Here’s what I did,” she wrote.

She Tried “Literally Everything” to Lose 15 Pounds at 50

“If you’re reading this, I was probably a lot like you. I had reached 50 and had tried literally everything to lose the extra 15 pounds of belly and back fat. Nothing I was doing was working and I just kept gaining more weight,” she says in the post.

She Was Active and “Resorted to Crazy Diets”

“I have always been active, and was still active, probably more active than I had been previously in an attempt to get things under control. I even resorted to crazy diets to try to lose the midlife spread,” she continued.

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

Once She Became a Personal Trainer She Figured Out What Worked

“Finally, I decided to go back to school and become a personal trainer. I thought, well if I can learn how to get control of this maybe I can help other women in the same situation. Learn about it, I did! 🙌Here’s what worked,” she wrote, revealing the four habits.

Lifting Weights

The first thing that worked to blast belly fat was unsurprisingly, strength training. “Lifting weights CONSISTENTLY with a plan that incorporates progressive overload. All this means is that you are added load and difficulty over time in order to avoid plateaus,” she writes.

Moving More

Her next habit? Moving more, “a lot more,” she admits. “As a society we’ve become sedentary. Most of us spend a good majority of the day sitting at a desk. If we want to shake things up, metabolically we have to move more. Try adding intentional steps to your routine. Aim for at least 8000k-10000 a day.”

Food Journaling and Tracking

The fourth habit? “Start a food journal and preferably track your food through a tracking app,” she revealed. “Most of us have no clue exactly what we’re eating and in what quantities. I can’t tell you how many women tell me they eat under 1,500 cal a day and then when we look at their food journal, they’re actually eating almost double that.”

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Seeing a Doctor

“If you’re struggling with symptoms of perimenopause or menopause, see your doctor,” she says. “I had a truckload of symptoms that I had no idea were related to my declining hormones. Getting my hormones back into balance not only helped with the symptoms I was having but it helped me improve my sleep and general mood which in turn, helped me reduce stress and lose the weight.” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

She Dropped Belly Fat When She Fixed 4 Habits

Hannah White hwfit
Copyright hwfit/Instagram
Leah Groth
By Leah GrothFeb 13, 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 struggling to get rid of your belly? Flattening your midsection could be as simple as modifying a few health habits. Hannah White is a personal trainer and fitness coach who helps her clients “lose fat and tone up,” per her Instagram bio. In a new post, she discusses how she flattened her tummy. “At 39, I was holding onto most of my fat on my belly until I fixed these 4 things…and I’ve kept it off at 45,” she writes.

She Didn’t Have a Toned Stomach for Most of Her Life

“Let me start by saying I haven’t always had a toned stomach. I was what people call ‘skinny fat’ when I was younger, as I held a lot of fat around my belly. Until I fixed these 4 things,” she writes.

She Started Tracking Her Nutrition

The first thing she corrected was her diet. “I was eating healthy food, but still consuming more calories than I was burning each day. Eating healthy is super important for your health, but you can still eat ‘healthy’ food and gain fat,” she writes. “Once I learnt this, I started tracking my nutrition on the @myfitnesspal app. This taught me the caloric density of the food I was eating, so I knew where to make changes.”

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

She Started Moving More

She also started moving more. “I was working out like crazy but sedentary outside of my workouts. What I didn’t realize was that daily movement (e.g. the amount of daily ‘steps’ you do) is actually responsible for burning more calories each week than your workouts!” she writes. So I bought myself a Fitbit watch ⌚️ and started tracking my daily steps, focusing on hitting 10k steps a day 👣Doing this consistently made a BIG difference to my belly fat!”

She Started Prioritizing Strength Over Cardio

Next, she started prioritizing strength training over cardio. “If there’s one anti-aging treatment you should be buying into then it’s strength training,” she writes. “Lifting weights helps counteract the natural effects of aging by boosting your metabolism, regulating your hormones & toning your physique in all the right places. Yes, all forms of exercise have health benefits too. But strength training has a bigger impact, especially for women over 40.”

She Stopped Taking Weekends Off

Lastly, she stopped cheating on the weekend. “I was working out hard, and tracking my nutrition & steps, but only on the days where I was being ‘good’!” she writes. “People say an ‘off track weekend’ can’t ruin anything, but it just depends how ‘off track’ you go… For example, if your daily calorie intake needs to be 1,800 to lose fat, and a few days of eating in excess puts you at 2,200 calories a day you may not see progress. I learnt this the hard way 🙈… But now I focus on consistency over perfection!”

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

She Also Wasn’t Eating Enough Protein

In another post that Hannah shared earlier this year, she revealed other mistakes she was making. The first? Not eating enough protein. “Protein is the most satisfying nutrient. It will suppress your appetite & keep you fuller for longer. Protein burns more calories than other food in the digestion process. It also helps you to retain muscle when dieting (along with weight training). Muscles are super metabolic, which means you’ll burn more calories while at rest, too! So it’s a win-win all around 💯 Aim for around 2g per kilogram of body weight a day. Some good sources are chicken, turkey, lean meat, tuna, cod, prawns, Greek yogurt, egg whites & whey protein. Along with some plant-based alternatives like soy and tofu.”

Or, Enough Fiber

She also wasn’t eating enough fiber. “Fiber reduces your appetite and fills your plate for minimal calories. Aim for at least 20-25g (30-38g for men) of fiber per day. Some good sources are raspberries, blackberries, apples, pears, green veggies, potatoes, oats, high fiber bread, lentils & beans,” she writes.

She Wasn’t Drinking Enough Water

“Not drinking enough water” was another mistake she was making. “Water helps with weight management as sometimes thirst is mistaken for hunger. Staying hydrated can help you avoid unnecessary snacking,” she writes, recommending a minimum of 2 liters of water “or low calorie fluids a day.”

She Was Cutting Out All Her Favorite Foods

“Cutting out your favorite foods” is another mistake, per Hannah. “This will make you feel restricted & more likely to binge on them when you’re having a bad day. Plan in your favorite foods & treats into your daily calorie goal,” she writes.

She Was “Only Being Good” During the Week

And her last mistake was “only being ‘good’ during the week,” she writes. “The weekends are almost a third of your week. So don’t let them sabotage your progress.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

4 Low-Key Things She Did to Blast Belly Fat

Reggie Macena good_for_life_training
Transform Your Body at 40 with These 6 Habits, Says Coach
Copyright good_for_life_training/Instagram/Shutterstock
Leah Groth
By Leah GrothMar 01, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose belly fat? You don’t have to go to extremes, according to an expert. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he discusses a few low-key tactics that helped him lose fat in his stomach. “My belly fat started to shrink when I did these four things,” he writes.

These Habits Help Him Stay Fit

“For me, keeping the midsection in check after 40 has been like tightrope walking. You don’t want to diet down so much that you aren’t building muscle. You also don’t want to bulk up so much that running feels awful. Every now and then, I do get sloppy with the eating, and I have to clean things up. Here’s what I do when it’s time to lock in,” he writes in the post.

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

Drink More Water

The first thing to do is boost water intake. “I get in about 2-3 liters a day. I keep a jug of water in sight or I will forget,” he says.

Skip Cheat Days

The next thing he does when he wants to slim down is eliminate splurge meals. “Skip the pizza cheat day,” he says. “I love pizza and probably can eat it everyday but… that won’t work for my gut. So when it’s time to clean it up. I let go of my pizza. I can go months without it. That way I don’t gain a bunch of weight on the weekends.”

Be Careful of Condiments

“Watch the condiments,” is his next suggestion. “BBQ sauce and ketchup can wreck any meal. They have so much sugar in them and you don”t realize that your low carb meal just became much higher carb.”

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

Do Slower-Paced Cardio

As for exercise, you can keep it low-key. “Slower paced cardio,” is his recommendation. “I just walk or hit a slowwwww paced jog. The goal is to do more but easier cardio. It melts body fat. No need to destroy yourself every workout.”

Plan for Slow Weight Loss

“Plan for slow weight loss” is the final tip. “This is the real thing. You have to set longer term goals. Think about how much weight and body fat you want to drop. Rushing the process will lead to frustration and disappointment. Plan for 1-2lbs of weight loss per week. If you get more … congratulations. Still keep that goal closer 4-8a month,” he says.

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

Not Grazing All Day

In another post, he reveals more habits that help him lose weight. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

Cutting Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Trainer Lost 10 Lbs with These 8 Easy Tips

Monica lifestylewithmon
Copyright lifestylewithmon/Instagram
Leah Groth
By Leah GrothFeb 09, 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.

Do you want to lose weight but aren’t exactly sure what to do? One expert who lost 10 pounds has some tips to get you started. Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple tips that helped her to achieve her fat loss goals and transform her body.

TUT Technique

The first tip is incorporating the TUT (Time under tension) technique. “Most muscle is built during the amount of time the muscle is put under tension,” she writes. “What this means is when you slow down and control your exercises more, you will get more benefits out of them. I started noticing the biggest changes in my physique when I went down in weight, and up in time under tension. The number one thing here is to make sure your form is never compromised as that is when injury is more likely to occur.”

Rest

Her second tip is to rest. “Make sure you are allowing your body the proper amount of rest it needs to recover,” she says. “Resting does not always look like skipping the gym or not being active. You can actively rest by going on long walks, attending low impact classes like some forms of yoga or pilates and many other ways. When I stopped intensely training 6-7 days a week and cut down to 4-5 with a couple active rest days, I notice a lot more changes physically.”

Follow a Consistent Workout Split

Next, she recommends following a consistent workout split. “When I started scheduling out my days and my workouts it helped me go into the gym with a plan and leave feeling like I had accomplished what I needed to,” she said. “If you have a goal, you need a clear path on how to get to it. My workout split does change depending on my goals, but currently it consists of 2 lower body days, 1-2 upper body day, 1 heavy cardio day and 2 active rest days.”

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

Clean Up Your Diet

Her fourth tip? Clean up your diet. “Avoid heavily processed foods as much as you can,” she says, noting that there is a lot of added junk in many of the foods you think are healthy. “Be aware of what you’re putting into your body. When I started eating a diet that was more dense in whole and nutritious foods, I started noticing the biggest change in my physique. My cravings also went down significantly. It’s true what they say about your diet being 70% of the battle when it comes to losing fat and getting healthy. Trust m,e it is worth it!” she says.

LISS Cardio

In another video she reveals some other tips that helped her lose weight, starting with LISS (low-intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Hydration is another one of her tips. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Next, take progress photos. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

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

Lift Weights

Her final tip? Weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

51-Year-Old Coach Loses 6 Sizes in 30 Days With 4 Simple Daily Habits

Tammi_Kuthan10
Copyright tammikuthan/Instagram
Leah Groth
By Leah GrothJan 06, 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.

Do you want to lose weight in 2025 without going to extremes? One expert has an easy to follow and sustainable approach. Tammi Kuthan is an influencer who helps women over 40 achieve fat loss. In a new social media post, she reveals exactly what you should do if you want to dwindle your waistline. “I went from a size 10 to a size 4 without yo-yo dieting, without fad diets, without hours at the gym,” she writes across the Instagram video, going on to reveal her sustainable approach to weight loss.

She Was Stuck in the Cycle of “Eat Less, Run More”

Fit athletic middle-aged woman jogging on a road alongside a canal approaching the camera with a smile of pleasure in a healthy lifestyle conceptShutterstock

“I was stuck in the endless cycle of ‘eat less, run more,’ only to watch my body cling to every ounce of fat like it was preparing for a long winter hibernation. Sound familiar? At size 10, I was frustrated, trying every diet that promised a miracle. (Spoiler alert: those didn’t work, especially after 40.) But then I made some changes,” she writes in her post.

8,000 to 10,000 Steps Per Day

Woman tying running shoe laces preparing for run on ocean beach, copy space, closeup. Cropped image of female fitness runner getting ready for jogging outdoorsShutterstock

Her first recommendation is getting in 8-10k steps a day. “Forget the endless cardio marathons. Daily steps are my winter MVPs. They help with insulin sensitivity, keep energy levels up, and make post-dinner walks my new favorite tradition,” she says.

RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Strength Training

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radioShutterstock

Strength training 3-4x a week for 30 minutes is her second recommendation. “Turns out, strength training isn’t just for the 20-somethings. Short, effective strength sessions built muscle, revved up my metabolism, and said goodbye to that stubborn belly fat,” she says.

Carb Cycling and Balanced Macros

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

Carb cycling and balanced macros are also key. “Cutting carbs completely? No, thanks. I cycled carbs to fuel strength days and kept my body guessing in a good way. Balanced macros meant I was eating enough protein and healthy fats to keep my hormones, therefore myself, happy,” she writes.

Sleep

Woman sleeping in bed peacefully at home beside alarm clockShutterstock

Quality sleep is the final element. “6 hours? Not enough, ladies. I started prioritizing 7-8 hours, and the difference was night and day (literally). Better sleep kept cortisol levels down, which helped prevent those pesky cravings and belly fat,” she writes.

RELATED: 50+ Fitness Coach Swears by These 8 Foods to Stay Fit and Strong

These Things Were Instrumental in Her Weight Loss

A great sporty woman jogging outdoors on sunset timeShutterstock

“Winter doesn’t have to be all about oversized sweaters (though I still love them). With these changes, I went from a size 10 to a size 4 without food restriction or intense workouts. Ladies, it’s time to forget about the quick-fix diets and marathon treadmill sessions. These simply do not work - except for making you feel more tired and making that belly fat stay linger. It’s time to work with that body of yours for REAL results!” 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

Coach Lost 60 Pounds Eating These 5 Meals

Kassie Magnusen kassie_beth_
Coach Lost 60 Pounds Eating These 11 High Protein Meals
Copyright kassie_beth_/Instagram
Leah Groth
By Leah GrothMar 03, 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.

Do you want to lose 10 pounds by bikini season? One expert has the meals to help you achieve your weight loss goals. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a new post, she recommends a handful of weight-loss meals. “Fat loss comes down to eating smart, fueling your body, and keeping meals simple but high in protein. If I wanted to drop 10 lbs before summer, these are 5 meals I’d be eating on repeat,” she writes. “Eating like THIS = fat loss that actually feels good.”

High-Protein Berry Oatmeal

This breakfast dish is packed with 35g of protein.

Ingredients:

  • ½ cup oats + ½ scoop vanilla protein powder
  • ½ cup almond milk + ½ cup mixed berries
  • ½ tbsp peanut butter + cinnamon.

Why it works: “Keeps energy stable, is high in fiber & protein, and actually fills you up,” she says.

Grilled Chicken & Quinoa Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

This bowl of grilled chicken and grain offers 40g of protein.

Ingredients:

  • 5 oz grilled chicken breast
  • ½ cup cooked quinoa
  • 1 cup roasted Brussels sprouts
  • 1 tbsp olive oil + lemon juice.

Why it works: “Protein + fiber + healthy fats = no cravings,” she says.

Turkey Taco Bowl

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

Next is a Mexican-inspired dish made with ground turkey with 38g of protein.

Ingredients:

  • 5 oz lean ground turkey (93/7)
  • ½ cup cooked jasmine rice
  • ¼ avocado + 2 tbsp salsa
  • ¼ cup black beans + taco seasoning.

Why it works: “Balanced with protein, carbs & fats—plus, it actually tastes good,” she says.

Garlic Butter Shrimp & Sweet Potatoes

Pan fried butter garlic shrimp on plate

Shutterstock

Shrimp and potatoes are a satisfying combination with 35g of protein.

Ingredients:

  • 5 oz shrimp, sautéed in 1 tbsp butter & garlic
  • ½ cup roasted sweet potatoes
  • 1 cup sautéed spinach.

Why it works: “Nutrient-dense, high in protein, and easy to make,” she says.

High-Protein Chocolate Yogurt Bowl

Chocolate colour protein, whey powder sprinkle in cup. Bodybuilding, fitness and gym lifestyleShutterstock

This could be good as a breakfast or dessert, with 30g of protein

Ingredients:

  • ¾ cup Greek yogurt (plain, 0%)
  • ½ scoop chocolate protein powder
  • ½ tbsp almond butter
  • 1 tbsp granola.

Why it works: “Satisfies sweet cravings while keeping protein high,” she says.

Buffalo Chicken Wrap

fresh chicken breast raw on cutting board​8. ChickenShutterstock

In another post she adds three lunch recipes for weight loss.

Ingredients:

  • -1 whole-grain wrap
  • - 4 oz shredded rotisserie chicken
  • -2 tbsp Primal Kitchen Buffalo Ranch Dressing (~70 cals)
  • - shredded lettuce, diced tomato, shredded carrot.

Macros: 40g protein | 26g carbs | 11g fat | 410 calories.

Greek Chicken Bowl

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Ingredients:

  • 4 oz cooked chicken breast
  • 1/2 cup cooked quinoa
  • 1/4 cup diced cucumber & tomato
  • 2 tbsp tzatziki sauce
  • 1 cup steamed broccoli (optional for extra veg).

Macros: 38g protein | 37g carbs | 10g fat | 495 calories.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Taco Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Ingredients:

  • 4 oz lean ground turkey or beef browned, then add taco seasoning
  • 1/2 cup cooked brown rice
  • 1/4 cup black beans
  • 1/4 cup corn
  • 1/4 cup shredded reduced-fat cheese
  • 2 tbsp salsa
  • 1 tbsp light sour cream (optional).

Garlic Butter Steak & Sweet Potato Skillet

Overhead shot of chef preparing ribeye with butter, thyme and garlic. Keto diet.

Shutterstock

In another post, she shares more meals that will help you lose weight.

Ingredients:

• 1.5 lbs lean sirloin steak, cubed

• 2 large sweet potatoes, diced

• 1 tbsp olive oil

• 2 tbsp butter

• 3 cloves garlic, minced

• 1 tsp paprika

• ½ tsp salt & pepper.

Instructions:

1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sweet potatoes, season with paprika, salt, and pepper; cook for 8-10 min until tender.

2. Push potatoes to the side, add butter and garlic, then cook steak bites for 3-4 min per side.

3. Mix everything together and serve!

(40g protein, 420 cals per serving).

Teriyaki Salmon & Rice

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

Ingredients:

• 4 (4 oz) salmon fillets

• 2 cups cooked brown rice

• 2 cups steamed broccoli

• ¼ cup low-sodium teriyaki sauce

• 1 tbsp sesame seeds

• 1 tbsp olive oil

• Salt & pepper to taste.

Instructions:

1. Preheat oven to 400. Place salmon on baking sheet, brush with teriyaki sauce, bake for 12-15 min

2. While salmon cooks, steam broccoli and prepare rice

3. Drizzle salmon with extra sauce, sprinkle with sesame seeds, and serve with rice & broccoli.

(35g protein, 400 cals per serving),

Slow Cooker Salsa Chicken

mexican chili chicken stew​Slow Cooker Salsa ChickenShutterstock

Ingredients:

• 1.5 lbs boneless skinless chicken breasts

• 1 jar (16 oz) salsa

• 1 can (15 oz) black beans, drained

• 1 cup frozen corn

• 1 tsp cumin

• ½ tsp garlic powder

• 1 tsp salt

• 1 cup cooked jasmine rice (per serving).

Instructions:

1. Place chicken, salsa, beans, corn, and spices in slow cooker. Cook on LOW for 6-7 hours or HIGH for 3-4 hours

2. Shred chicken with forks and mix everything together

3. Serve over jasmine rice or in tortillas for a family taco night

(38g protein, 410 cals per serving) And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMar 03, 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.

Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Who Should Consider These Treatments?

Closeup hand pulling toilet paper roll in holder for wipe, woman sitting on toilet she taking and tearing white tissue on wall to towel clean in bathroom, Healthcare conceptShutterstock

"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.​2. Sugary DrinksShutterstock

The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

Stairs climbing running woman doing run up steps on staircase

Shutterstock

Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The Long-Term Perspective

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen6 Metabolism Mistakes Making Women Over 40 Gain WeightShutterstock

These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

She Lost Over 20 Lbs with 7 Weight Lifting Tips

Mahtab Ekay fitbymahtab
​Step Two: Increase Protein Intake
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 02, 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 strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes.

Sets: Quality > Quantity

“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Reps: Go Heavy

When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims.

Cardio: Time it Right

How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Nutrition: Eat Near Maintenance

As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says.

Progressive Overload

“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says.

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

Start with Compound Movements

Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.