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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.

Want to Get Shredded? This Fitness Coach Reveals a 60-Day Plan That Actually Works

Say goodbye to failed diets with these simple steps

Christopher Roback
By Christopher RobackApr 04, 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
Sarah Mackay liftwsarah
I'm a Fitness Expert and Here Are 3 Tips to Get Shredded in 60 Days
Copyright liftwsarah/Instagram/Shutterstock
Christopher Roback
By Christopher RobackApr 04, 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
Fitness & Workouts

We've all been there—trying diet after diet only to end up back where we started. Fitness coachSarah Mackay knows this struggle all too well. Once a gym-avoider battling an eating disorder, Sarah transformed her life through fitness and discovered what really works for long-term results. "After 60 long days of dieting, I'm finally shredded and it was so much easier than I thought it was going to be," Sarah shares. Keep reading to discover her three key principles that will help you not just lose weight, but keep it off for good.

Why Most Diets Fail

The world is full of fad diets promising quick results, but statistics show they rarely work long-term. "According to a 2007 review of weight loss studies, sustained weight loss after a period of dieting is actually the exception, not the rule," Sarah explains in her video. The problem isn't you—it's how these diets are designed. Quick fixes lead to quick losses, but without a maintenance strategy, you'll likely bounce back to old habits once the diet ends.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Understanding Calorie Deficit

Weight loss comes down to one simple principle: calorie deficit. "Weight loss isn't actually as hard as many people make it out to be and it all comes down to a calorie deficit, where you just eat fewer calories on a daily basis than your body burns," Sarah says. Your body burns calories through resting, exercise, non-exercise activities, and digestion. Creating a deficit means eating less than your body burns daily.

Finding Your Maintenance Calories

Before starting any weight loss journey, you need to know your starting point. "Calculating your maintenance calories is actually nowhere near as hard as it may sound," Sarah points out. Your maintenance calories are simply how much you need to eat to maintain your current weight. Once you have this number, you can create your deficit by eating less than this amount each day.

Choosing Your Weight Loss Rate

You need to decide how quickly you want to lose weight. "A slower, more sustainable rate of weight loss means losing around 0.5% of your body weight each week," Sarah recommends. For faster results, you can aim for 1% weekly loss, but this requires a larger calorie cut. For a 135-pound person eating 2,500 maintenance calories, a 0.5% loss means reducing to 2,150 calories, while 1% requires cutting to 1,825 calories daily.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Why Slower Is Often Better

The temptation to lose weight quickly is strong, but patience pays off. "A more sustainable rate of loss allows you to have a little bit more flexibility in your diet and enjoy free meals without completely derailing your progress," Sarah explains. This balance isn't just more enjoyable—it's actually the key to long-term success rather than yo-yo dieting.

Adjusting As You Go

As you lose weight, your body adapts by burning fewer calories. "After a few weeks of dieting, your initial deficit probably won't be much of a deficit at all," Sarah warns. This explains why many people hit plateaus despite doing everything "right." The solution is simple: periodically drop your calories down a bit more or increase your activity level to maintain your deficit.

The Exercise Factor

While diet alone can create a deficit, exercise gives you more flexibility. "Including exercise into your plan gives you a way to burn calories and means you don't have to aggressively cut your food in order to stay within your calorie deficit," Sarah shares. Plus, working out is what gives you that toned, shredded look once the weight comes off.

Finding Exercise That Works For You

Not all workouts are created equal when it comes to calorie burn. "Exercises that are higher intensities, such as running or HIIT, will burn much more calories within a small time frame in comparison to lower intensity exercises such as walking," Sarah points out. The best workout plan is one you can maintain long-term, whether that's daily walks or intense HIIT sessions.

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

Sarah's Personal Sweet Spot

Everyone's ideal exercise routine is different. "Personally, getting in around 8,000 to 15,000 steps each day and doing a light to moderate form of cardio two to five times a week seems to be the sweet spot for me that I can maintain in the long run," Sarah reveals. For a more shredded look, she recommends weight training about three times weekly plus eating around one gram of protein per pound of body weight.

The Consistency Factor

Weight loss isn't about perfection—it's about persistence. "A consistent calorie deficit, no matter how long it takes you, inevitably will lead to weight loss," Sarah emphasizes. Consistency turns healthy eating into a routine, helping you avoid weight gain rebounds after dieting. Don't worry about slip-ups; what matters is getting back on track quickly.

The Post-Diet Plan

Most diets fail because they don't address what happens after you reach your goal. "Without a plan to maintain our weight once it's off, it is inevitable that we go back to old eating habits and rebound on the weight that we've just lost," Sarah cautions. The key is having a concrete strategy for maintenance from day one.

RELATED:20 Superfoods for People Over 50

Transitioning To Maintenance

Once you reach your goal, it's time to shift gears. "You're going to need to come out of your deficit straight away and shift immediately to your maintenance calories for your new weight," Sarah advises. This direct approach lets your body recover from the stress of dieting while preventing the urge to binge that often happens after restriction ends.

Finding Your New Maintenance Level

Your new maintenance calories won't be the same as before you lost weight. "Finding your sweet spot for your new maintenance calories will take a little bit of trial and error," Sarah says. Start by adding about 200-600 calories to your diet intake, then monitor your weight. If it remains stable for a week, you can gradually add more calories until you find your maximum maintenance level.

The Freedom Factor

The goal of maintenance is to eat as much as possible while keeping your weight stable. "The more food that you are able to eat, the less you will feel restricted and the more likely you are able to stick to a healthy eating plan that allows you to maintain your new body weight," Sarah explains. This freedom is what makes your results truly sustainable for life.

Conclusion

Following these three principles—smart dieting, appropriate exercise, and having a maintenance plan—is the key to not just getting shredded, but staying that way. Sarah's approach proves that weight loss doesn't have to be miserable or temporary. By focusing on these fundamentals and avoiding quick fixes, you can transform your body and keep it that way for good. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

Get Shredded in 60 Days!

Sarah Mackay liftwsarah
I'm a Fitness Expert and Here Are 3 Tips to Get Shredded in 60 Days
Copyright liftwsarah/Instagram/Shutterstock
Christopher Roback
By Christopher RobackApr 04, 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.

We've all been there—trying diet after diet only to end up back where we started. Fitness coachSarah Mackay knows this struggle all too well. Once a gym-avoider battling an eating disorder, Sarah transformed her life through fitness and discovered what really works for long-term results. "After 60 long days of dieting, I'm finally shredded and it was so much easier than I thought it was going to be," Sarah shares. Keep reading to discover her three key principles that will help you not just lose weight, but keep it off for good.

Why Most Diets Fail

The world is full of fad diets promising quick results, but statistics show they rarely work long-term. "According to a 2007 review of weight loss studies, sustained weight loss after a period of dieting is actually the exception, not the rule," Sarah explains in her video. The problem isn't you—it's how these diets are designed. Quick fixes lead to quick losses, but without a maintenance strategy, you'll likely bounce back to old habits once the diet ends.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Understanding Calorie Deficit

Weight loss comes down to one simple principle: calorie deficit. "Weight loss isn't actually as hard as many people make it out to be and it all comes down to a calorie deficit, where you just eat fewer calories on a daily basis than your body burns," Sarah says. Your body burns calories through resting, exercise, non-exercise activities, and digestion. Creating a deficit means eating less than your body burns daily.

Finding Your Maintenance Calories

Before starting any weight loss journey, you need to know your starting point. "Calculating your maintenance calories is actually nowhere near as hard as it may sound," Sarah points out. Your maintenance calories are simply how much you need to eat to maintain your current weight. Once you have this number, you can create your deficit by eating less than this amount each day.

Choosing Your Weight Loss Rate

You need to decide how quickly you want to lose weight. "A slower, more sustainable rate of weight loss means losing around 0.5% of your body weight each week," Sarah recommends. For faster results, you can aim for 1% weekly loss, but this requires a larger calorie cut. For a 135-pound person eating 2,500 maintenance calories, a 0.5% loss means reducing to 2,150 calories, while 1% requires cutting to 1,825 calories daily.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Why Slower Is Often Better

The temptation to lose weight quickly is strong, but patience pays off. "A more sustainable rate of loss allows you to have a little bit more flexibility in your diet and enjoy free meals without completely derailing your progress," Sarah explains. This balance isn't just more enjoyable—it's actually the key to long-term success rather than yo-yo dieting.

Adjusting As You Go

As you lose weight, your body adapts by burning fewer calories. "After a few weeks of dieting, your initial deficit probably won't be much of a deficit at all," Sarah warns. This explains why many people hit plateaus despite doing everything "right." The solution is simple: periodically drop your calories down a bit more or increase your activity level to maintain your deficit.

The Exercise Factor

While diet alone can create a deficit, exercise gives you more flexibility. "Including exercise into your plan gives you a way to burn calories and means you don't have to aggressively cut your food in order to stay within your calorie deficit," Sarah shares. Plus, working out is what gives you that toned, shredded look once the weight comes off.

Finding Exercise That Works For You

Not all workouts are created equal when it comes to calorie burn. "Exercises that are higher intensities, such as running or HIIT, will burn much more calories within a small time frame in comparison to lower intensity exercises such as walking," Sarah points out. The best workout plan is one you can maintain long-term, whether that's daily walks or intense HIIT sessions.

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

Sarah's Personal Sweet Spot

Everyone's ideal exercise routine is different. "Personally, getting in around 8,000 to 15,000 steps each day and doing a light to moderate form of cardio two to five times a week seems to be the sweet spot for me that I can maintain in the long run," Sarah reveals. For a more shredded look, she recommends weight training about three times weekly plus eating around one gram of protein per pound of body weight.

The Consistency Factor

Weight loss isn't about perfection—it's about persistence. "A consistent calorie deficit, no matter how long it takes you, inevitably will lead to weight loss," Sarah emphasizes. Consistency turns healthy eating into a routine, helping you avoid weight gain rebounds after dieting. Don't worry about slip-ups; what matters is getting back on track quickly.

The Post-Diet Plan

Most diets fail because they don't address what happens after you reach your goal. "Without a plan to maintain our weight once it's off, it is inevitable that we go back to old eating habits and rebound on the weight that we've just lost," Sarah cautions. The key is having a concrete strategy for maintenance from day one.

RELATED:20 Superfoods for People Over 50

Transitioning To Maintenance

Once you reach your goal, it's time to shift gears. "You're going to need to come out of your deficit straight away and shift immediately to your maintenance calories for your new weight," Sarah advises. This direct approach lets your body recover from the stress of dieting while preventing the urge to binge that often happens after restriction ends.

Finding Your New Maintenance Level

Your new maintenance calories won't be the same as before you lost weight. "Finding your sweet spot for your new maintenance calories will take a little bit of trial and error," Sarah says. Start by adding about 200-600 calories to your diet intake, then monitor your weight. If it remains stable for a week, you can gradually add more calories until you find your maximum maintenance level.

The Freedom Factor

The goal of maintenance is to eat as much as possible while keeping your weight stable. "The more food that you are able to eat, the less you will feel restricted and the more likely you are able to stick to a healthy eating plan that allows you to maintain your new body weight," Sarah explains. This freedom is what makes your results truly sustainable for life.

Conclusion

Following these three principles—smart dieting, appropriate exercise, and having a maintenance plan—is the key to not just getting shredded, but staying that way. Sarah's approach proves that weight loss doesn't have to be miserable or temporary. By focusing on these fundamentals and avoiding quick fixes, you can transform your body and keep it that way for good. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Personal Trainer Reveals 3 Steps That “Actually Work” for Love Handles

Jenna_Collins11
Copyright jennacollinsfitness/Instagram
Christopher Roback
By Christopher RobackDec 16, 2024
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.

Frustrated with love handles that just won't budge? If you've tried everything from endless side crunches to restrictive diets with no success, you're not alone. "It would be amazing if we could do a particular exercise that targeted love handle fat only, but there is no known way currently to spot reduce fat," says Jenna Collins, a certified personal trainer who's helped thousands transform their bodies. With over 400,000 YouTube subscribers and 25 years of fitness expertise, Collins has developed a science-backed approach that delivers real results. Here's her proven system that actually works for eliminating those stubborn love handles.

Why Love Handles Are So Stubborn

"Love handles don't appear overnight," Jenna explains in her post. "They develop over the years through excess calorie consumption and various factors like stress, medication, and genetics." She notes that women, especially after menopause, are more prone to storing fat in this area due to decreased estrogen levels.

"They don't appear because you went on vacation for a week and ate too much food," Jenna emphasizes. "This happens over a long period of time. Often, in the years, we've become so used to our bad habits that the problem can go undetected or, more likely, ignored."

RELATED:She Could Have Lost Weight Faster If She Had Known These 5 Fat Loss Tricks

Step 1: The Nutrition Strategy That Makes the Difference

The foundation of losing love handles starts with smart eating. "You need to be in a calorie deficit to lose fat," Jenna emphasizes. "This means consuming fewer calories than you burn daily." She recommends reducing your daily caloric intake by no more than 500 calories to lose fat at a sustainable pace.

"Definitely don't jump in and reduce your calories to the bare minimum in the hopes of speeding up fat loss," Jenna warns. "This will always result in gaining the weight back very fast. The truth is you're looking at many months and possibly even years, depending on how much fat you need to lose."

The Protein Rule That Protects Your Muscles While Burning Fat

Protein intake is crucial to maintaining muscle while losing fat. "If you're not getting adequate protein in your diet, you can start to lose muscle, especially while in a calorie deficit," Jenna explains. She recommends consuming 0.7-1 gram of protein per kilogram of body weight daily.

Step 2: The Exercise Approach That Really Works

Surprisingly, the most effective exercise isn't what most people expect. "If I had to choose one exercise for all people and all fitness levels, walking is your best exercise to lose fat," Jenna reveals. She notes that "walking for 45 minutes at a steady pace can burn as many calories as a 15-minute HIIT workout."

For optimal results, combine walking with strength training. "Resistance training will help you to tone and build muscle, and the more lean muscle mass you have, the more calories your body will burn at rest. Yes, that's right. At rest, doing nothing."

Start Here: Your Simple 3-Day Workout Plan for Results

For beginners, Jenna recommends "a full body workout three times per week. Two could be shorter HIIT workouts with or without equipment, and one could be lower intensity weights." As you progress, you can advance to more specialized routines.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Step 3: The Missing Link - Sustainable Consistency

"If you can't put the first two steps into practice consistently and make it a lifestyle change rather than seeing it as a challenge, then those steps are pointless," Jenna states firmly. "You don't need to jump in with both feet and make drastic changes overnight. For some, this might work, but for most people, this won't work."

Work With Your Body Type, Not Against It

She highlights working with your unique body type: "We really just need to accept that we all have different body shapes. You can't go comparing your body shape to someone else's. Work with your own body and don't try to shape it the way somebody else is built."

Breaking Through Plateaus

When progress stalls, Jenna shares her proven solution: the refeed day. "After some time being in a calorie deficit, your body will reduce the amount of calories it burns. This is your body's way of going into survival mode," she explains. By strategically increasing carbohydrates for one day, "you're signaling to your body that you are getting enough calories, and there's no need to lower your metabolism."

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Your Blueprint for Success

"Combine the science and a lifestyle change that works for you, meaning something that is sustainable and enjoyable for you long-term," Jenna concludes. The key to success lies in the combination of proper nutrition, strategic exercise, and unwavering consistency. While the journey requires patience, following these science-backed steps will lead to real, lasting results. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Kelsey Rose Flaunts Washboard Abs and Reveals 3 “Secret Sauce” Moves

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Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothJan 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.

A new year, a new you! Are you hoping to make 2025 the year you achieve all of your weight loss goals? “Start now,” encourages one fitness guru. Kelsey Rose is a fitness trainer who has hundreds of thousands of followers on social media. In one of her first posts of the year, she reveals “how to transform your body in 2025” by doing three simple things. “Re-Align in 2025 — let’s make this your best year Yet! And I’m here to help,” she writes.

Join Her Program

Before she goes into detail, she explains that if “you’re ready to feel your strongest, leanest, and most confident self,” you should consider joining her 7-Day Power Reset (Jan 6th) followed by an 8-week re-align program (Jan 13th). “We’re focusing on strength, Pilates, and nutrition to help you hit your goals. Here’s exactly how we’re making it happen step by step,” she writes in her post.

Mix Strength Training and Pilates

First, mix strength with Pilates workouts 3 to 5 times a week. “This combination is the secret sauce for building lean muscle while staying mobile and injury-free. Strength training helps you sculpt and tone, while Pilates improves flexibility and strengthens stabilizing muscles. Plus, incorporating daily deep core work will tighten your waistline, flatten your tummy, and give you that strong, balanced core we all love,” she says.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

Then, Walk for 15 to 30 Minutes

“After every strength or Pilates session, set aside 15-30 minutes for walking,” she says. “This isn’t just about burning extra calories—it’s about keeping your body in fat-burning mode while improving recovery. Pair that with hitting 10k steps daily to keep your metabolism thriving and your energy high throughout the day. Small actions = BIG results.”

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

Nail Your Nutrition

And last but not least, focus on nutrition. “You can’t out-train a poor diet—so let’s focus on hitting 30g of protein per meal to fuel muscle recovery, support fat loss, and keep you full for longer. Minimize sugar intake to stop cravings in their tracks and prevent energy crashes. Remember: abs are made in the kitchen, and this step will truly set you apart,” she says.

Her Program Is Sustainable

“This January, our challenges will guide you every step of the way with tailored workouts, mindfulness routines, and recipes designed to make these habits sustainable and fun. Don’t wait to start—your future self will thank you! Xx,” she concludes.

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

You Can Also Try Her 15-Minute Workout

In another post, she unveils her 15-minute walking workout. “This is your sign to STOP skipping your post-workout cardio and squeeze in a quick 15-minute treadmill workout for best results!!💦✨ It’s easy to feel like cardio needs to be a long, intense session to matter, but even a short burst after strength training can make a big impact,” she says.

It Helps Burn Fat, Increase Endurance, and Rev Metabolism

“By adding just 15 minutes on the treadmill, you can boost fat burn, increase endurance, and rev up your metabolism—all without draining yourself. Cardio is also a great way to wind down, reset, and give your body some extra love post-workout,” she says.

Here Is the 15 Minute Workout

“My Cheat Code Treadmill Series,” she says.

  1. 5 min steady walk at incline 8, speed 3.0—get the blood flowing!
  2. 5 min intervals: alternate 30-sec fast run (speed 6.0-8.0) + 30-sec walk (speed 3.0) to elevate your heart rate and maximize calorie burn
  3. 5 min cool down with incline 5, speed 3.0—ease into a steady pace and let your body relax.

RELATED: Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches

Do It After Your Regular Workout

Do it after your regular workout, she recommends. “Just 15 minutes, and you’re done! Try it out as a finisher for your next workout and see how it feels to add this extra boost. Let’s make cardio simple and effective!” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Nutrition & Diet

50-Year-Old Woman Shares 11 Menopause Belly Fat Tips, “The Fat Just Melted Away”

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Copyright Style With Serena/YouTube
Christopher Roback
By Christopher RobackDec 14, 2024
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.

When menopause hits, many women face an unexpected challenge: stubborn belly fat that seems impossible to lose. Despite maintaining their usual routines, their bodies begin changing in frustrating ways. Serena, a 50-year-old fitness enthusiast, found herself in this exact situation. But instead of accepting it, she discovered a combination of simple changes that transformed her body.

"It really hit me last year when my body started changing," Serena shares. "The fat has just kind of melted away from my face, neck, and chest. And now that I'm lifting weights, muscle is becoming more prominent." Her approach doesn't require extreme measures or strict dieting—just consistent, smart choices that add up to real results.

Why Traditional Methods Stop Working

Before finding success, Serena struggled with common approaches. "I was walking almost every day, three miles a day, and I was intermittent fasting, but I wasn't losing that belly fat and my weight wasn't going anywhere. It was just staying the same," she explains in her post. This frustrating experience led her to research solutions specifically for menopausal women.

The Protein Secret That Changes Everything

The breakthrough came when Serena discovered the power of protein. "You need a lot more protein than you think you need," she emphasizes. "Most people fail at eating low carb or on low carb diets because they're not getting enough protein." Her transformation began with a simple breakfast change: two eggs mixed with cottage cheese, cooked in real butter, often accompanied by Greek yogurt and fruit.

A Simple Daily Meal Plan That Works

"For lunch, it's another high-quality protein, usually chicken or some kind of fish," Serena explains. "Then for dinner again, protein, protein, protein and vegetables, and then a fruit or something for dessert if you want." She maintains satiety by adding protein shakes between meals when needed.

The Real Food Advantage

"I'm not eating rice, not eating any kind of mixes, no pasta, and very little bread—and I really haven't missed it because I'm getting enough protein to fill me up," Serena reveals. She shares her favorite vegetable preparation: "I love to chop up my zucchini and squash, toss it in a little bit of olive oil, season it with salt, pepper, onion powder, garlic powder, and put it in my air fryer until it's nice and crisp."

The Exercise That Targets Lower Belly Fat

"This is the best thing for that lower abdomen area where I know a lot of us have this pooch," Serena says about her core-strengthening routine. Her signature move involves holding light weights overhead while doing controlled high knees. "Keep it controlled. Keep your core tight. This forces you to tighten your core."

RELATED: 5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic

Bringing Back Your Waistline

For women struggling with disappearing waists, Serena offers hope: "That's something on me that I have really wanted to whittle in on my waist. I don't have much of a waist anymore, and that happens to almost all of us as we go through menopause." Her solution includes targeted exercises like wood choppers and alternating knee movements.

Smart Cardio That Actually Works

"One component of being healthy that you just can't ignore is your cardiovascular health," Serena emphasizes. Rather than endless cardio, she recommends a balanced approach: 4-5 weekly walks of 30-40 minutes combined with strength training.

RELATED: Woman Walks 20,000 Steps for 30 Days, “My Body Changed Completely”

The 90/10 Rule for Lasting Success

"Yes, my results after doing this just for about six weeks may not be dramatic, but I want you to know that it's sustainable and I don't feel deprived," Serena shares. Her secret? "Follow that eating plan 90% of the time and you'll be amazed. Save that 10% for your treats, for your splurge, for your cheat meal."

Handling Setbacks Without Giving Up

Serena keeps it real: "I'm not perfect, and I have bad days and good days just like everybody else. But if you have a bad day, you just have to pick yourself up the next day and say, okay, that was yesterday, but today is going to be a good day and I'm going to try again."

Measuring Success Beyond the Scale

The proof is in the results: "When I put my clothes on, I have a gap in the waist that I didn't have before," Serena shares. While she only lost about three pounds, her body composition changed dramatically. "My clothes are loose on me. Things are fitting differently because I'm working that fat off."

RELATED: Kelly Reilly Will Be Heating Up "Yellowstone" Spinoff as Beth Dutton: Here Are 9 Ways She Stays Fit at 47

The Energy Bonus

Beyond the physical transformation, Serena experienced unexpected benefits: "I feel so much better eating real food, not processed crap, and I have a ton more energy." While it requires more frequent grocery shopping for fresh foods, she insists the results are worth the extra effort.

Remember to consult with your physician before starting any new diet or exercise program, as Serena advises. Success comes from making consistent, manageable changes that you can maintain long-term. As she reminds us, "Most people are not trying at all. So if you're trying, you're already ahead of the game." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

A Fitness Coach Reveals Top 10 Rules to Burn Body Fat Every Day

Mario_Tomic11
Mario Tomic/YouTube
Leah Groth
By Leah GrothNov 19, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to get rid of body fat but aren’t sure where to start? Mario Tomic is a fitness and nutrition coach who regularly shares videos to help people get in shape using research-based methods. In a new viral YouTube video, he reveals ten things you can do if you want to drop body fat fast. “I’m going to walk you through the exact steps I would take if I were back at 25 to 30% body fat and I wanted to get lean again,” he says in the clip.

Implement the Principles of Fat Loss

Mario starts by explaining that if he were out of shape right now, the first step he would take to start getting lean is implementing the first principles of fat loss. “These are the key behaviors that have the biggest impact on our body composition. And I know if I don't get these right, nothing else matters,” he says in the post.

Stay in a Calorie Deficit

So, what are these essentials? “Well, I know that I need to be in a calorie deficit to lose weight that is non-negotiable,” he says. “I know my numbers well because I've done this before, and if you're not sure where to start, a simple formula to figure out your starting calorie intake will take your goal weight in pounds and multiply that by 12. For example, 170 pounds or 77 kilo goal weight, you take 170 times 12, that'll be 2040 calories per day.”

Increase Calories If You Are Losing Weight Too Fast

“You would start there. And if you're noticing that you're losing weight too quickly, let's say more than two pounds or one kilo per week, you can always increase your calorie intake to make it a bit more sustainable,” he says.

Make Sure Your Diet Is Mostly Unprocessed Foods

“We don't all agree on what the ‘best’ diet is to create that calorie deficit. Instead of looking at what each diet does differently, I would like to look at what the most successful methods have in common. And that is keeping your diet 80, 90% minimally processed food, keeping high protein intake, lots of vegetables and simple repeatable meals while at the same time cutting out sodas, snacks, junk food and alcohol,” he says.

RELATED:Woman Shares 5 Simple Changes That Made Her “Leaner Than Ever” in 75 Days

Lift Weights

The next thing to do as you are losing weight is to make sure you are not losing muscle, he says. “The best way to do that is lifting weights with the intent to get stronger. Here, I would start with a simple full-body training routine, five, or six exercises for all the major muscle groups three times per week and keeping the sessions to about an hour. That's more than enough,” he says.

Amp Up Your Protein Intake

“Also for building muscle and preserving muscle, I'd make sure that I'm getting my daily protein intake to about one gram per pound of my goal weight. So for 180 pounds or 81 kilos, that would be 180 grams of protein per day plus-minus 10 to 15 grams,” he says.

Prioritize Sleep

“Third, I would prioritize sleep,” he continues. “Sleep deprivation leads to less fat loss and more muscle loss and increases cravings and hunger, which makes staying consistent with fat loss incredibly difficult. Also, without good sleep, it's harder to recover and make progress in the gym. So my priority would be seven hours or more of high-quality sleep in a dark room with minimal interruptions and really make sure that I have a consistent sleeping schedule because I know that this will make everything easier.”

RELATED:Pharmacist Reveals 5 Game-Breaking Tips for Losing Weight Faster with GLP-1 Meds

Track Everything

His third recommendation? “Start tracking everything,” he says. “By everything, I mean daily body weight, step count, weekly waist size, food lifting, and sleep. If you're not doing this, you're practically self-sabotaging. Tracking is the fastest way to figure out what's working and what's not, especially when you're just starting out on your journey. This is the highest return on investment activity.” This way, there will be no surprises, and you can adjust things accordingly if you aren’t losing weight. “Also, tracking is the ultimate form of self-accountability,” he continues. “When you're tracking, it's hard to ignore the evidence. You can clearly see when you're losing progress, and you're more incentivized to stay consistent.”

Fully Immerse Yourself Into Fitness

“Now the third step I would take if I were starting over again is fully immerse myself into fitness,” he says. “ Immersion is one of the most powerful and underrated things when it comes to staying consistent because maybe right now nobody around you prioritizes getting lean or fitness in general. And if you don't create your own mental space that's focused on these goals, it's going to be much harder to ignore the distractions and stay on track.” You can do this by “building your routine of watching fitness videos, reading about fitness, learning about this doesn't have to be my videos,” he says. Also, surround yourself with people with similar goals.

RELATED:Mom Shares 1,900 Calorie Meal Plan That Helped Her Drop 120 Pounds

Finally, Be Adaptable

“Speaking of consistency, I would focus on being adaptable. As Darvin said, ‘It's not the strongest or the most intelligent that survive, but the most adaptable to change.’ I wouldn't go on this journey believing that it will all be perfect and a universe will conspire to arrange everything for me to get lean. No, that's delusional. Instead, I will trust my ability to adapt and learn. I know there will be a lot of mistakes, and this is actually what separates those who succeed from those who fail. Those who fail rely on one rigid plan. They try to force it into their life, and it might work on some days, but it won't work consistently. Those who succeed adapt.

It's not about perfection. It's about consistency. There's no perfect plan. No one knows exactly what's coming. But I can tell you one thing: if you trust your ability to adapt and figure it out as you go, you'll handle anything life throws at you, and you will ultimately get to your goal,” he says. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

10 Best Foods That Actually Reduce Blood Sugar Levels

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I'm a Dietitian and These 5 Foods Actually Lower Blood Sugar Levels
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Leah Suzanne
By Leah SuzanneApr 04, 2025
Leah Suzanne
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✓Expert-Recommended

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

Are your blood sugar levels high? While there are drugs that stabilize blood sugar, maintaining a healthy diet is also an effective tool for lowering it. Sophie Lauver of Aeroflow Diabetes, a Registered Dietitian and Board Certified Health and Wellness Coach, spoke to Body Network about the best foods to reduce blood sugar levels. “Unfortunately, one food alone won’t reduce blood sugar levels. But, a well-planned diet including lots of nutrient-dense foods (and the inclusion of physical activity) can play a huge role in improved blood sugar levels,” she says. According to Lauver, below are some foods that, as part of a healthy diet and lifestyle, will help lower blood sugar.

Berries

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The first food you should eat to reduce blood sugar? Berries. “Berries are high in fiber and low in carbohydrates and can slow glucose absorption into the bloodstream,” says Lauver. “They’re rich in antioxidants and can reduce and repair stress put on our bodies.” Blueberries, strawberries, and raspberries are all great options.

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

Lentils

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Lentils are an excellent lean protein that contains carbohydrates. “This mighty pairing of lean protein + carbohydrate can keep you full and mitigate the impact of glucose spikes into your bloodstream, stabilizing your blood sugar,” she says. How should you eat lentils? Add them to soups, cook and eat as a side, or throw them in salads.

Quinoa

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Quinoa is a whole grain, “meaning the grain has not been stripped of its natural vitamins, minerals, and nutrients,” she says. “Whole grains have more fiber than refined grains and have a lower glycemic index.” Eat quinoa instead of white rice, or even add into a soup for some texture.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Nuts and Seeds

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Nuts and seeds are another great blood sugar-lowering food. “Healthy fats, like those from plant-based nuts and seeds, when paired with carbohydrates, can slow the absorption of carbohydrates and allow for less of a spike in blood sugar,” she says.

Flaxseed

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Also, infuse your menu with flaxseed. “Flaxseed is a powerhouse that is rich in Omega 3s, fiber, and antioxidants, and may help lower blood pressure, lower triglycerides, reduce the risk of some cancers, help digestion, and improve insulin sensitivity,” she says. “Omega 3s may aid in glucose control, and research is ongoing.” Not sure how to eat flaxseed? It makes a great addition to a smoothie or smoothie bowl. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Fitness & Workouts

10 "Healthy" Habits That Actually Make You Gain Weight

Danielle Pashko thesoulhakker
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Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Everyone knows that eating an abundance of fast or calorie-rich food – or skipping exercise – can cause you to pack on pounds. However, there are a lot of habits that will also make you gain more weight that are a little more undercover. Are you making any avoidable mistakes that can make you gain more weight? Body Network asked Danielle Pashko, Functional Nutritionist, health coach, and author of Breaking Your Fat Girl Habits: weight loss mistakes even healthy chicks make! to reveal some of the most common missteps people take that lead to weight gain.

1. "I Can Eat Whatever I Want If I Exercise."

If you think you can eat whatever you want if you exercise, “think again,” says Pashko. “Over-exercising can trigger intense hunger, leading you to consume more calories than you burned. Without mindful eating, workouts won’t cancel out overeating,” she explains.

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

2. "Gluten-Free Means Healthy."

Gluten-free does not mean healthy, according to Pashko. “Many gluten-free products—like breads, pastas, and cereals—are higher in carbs and calories than their traditional counterparts. They may be free of gluten, but that doesn’t make them a weight-loss-friendly choice,” she says.

3. "Adding MCT Oil or Butter to Coffee Boosts Metabolism."

Adding MCT oil or butter to coffee doesn’t necessarily boost metabolism. “If you’re following a ketogenic diet or intermittent fasting, this might work. But if you’re also consuming moderate to high carbs, adding extra fat can quickly lead to weight gain,” Pashko explains.

4."Sushi Is Just Rice and Fish."

Sushi isn’t always the best choice for weight loss. “Many sushi rolls are loaded with hidden sugars, sauces, and fried ingredients. Even seemingly healthy dishes like chicken teriyaki can be packed with hidden calories and additives,” says Pashko.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

5. "It’s From a Health Food Restaurant, So It Must Be Good for Me."

Health food restaurants don’t always serve diet foods. Pashko points out that many “healthy” restaurant dishes—like oversized salads or grain bowls—can easily exceed 1,000 calories. “I’ve analyzed menus firsthand and was shocked at the sneaky ingredients hiding in so-called health foods.”

6. "Intermittent Fasting Helps With Weight Loss—No Matter What."

Intermittent fasting isn’t a foolproof plan for losing weight. “While fasting can be effective, some people become so ravenous at their first meal that they overcompensate by eating double. Portion control is still essential for success,” says Pashko

7. "Trendy Supplements Like Creatine Enhance Every Diet."

Trendy supplements might seem like a quick-fix for weight loss, but they aren’t. “Creatine and other trendy add-ins can cause water retention and unintended weight gain. Before following the latest TikTok wellness hack, consider whether the benefits outweigh the side effects,” she says.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

8. "Eating a Big Meal Before a Workout Fuels Performance."

No, eating a big meal before exercise won’t necessarily fuel your performance at the gym. “A light snack can help stabilize blood sugar, but a full meal before exercise often leads to post-workout hunger—resulting in two full meals and undoing the calorie burn,” says Pashko.

9. "Strength Training Alone Is Enough to Slim Down."

Strength training is hyped as the best workout for fat loss. However, lifting might not be enough if you want to lose weight. “Resistance training is essential for metabolism and muscle health, but weight loss is difficult without incorporating some form of cardio,” Pashko maintains.

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

10. "Healthy Snacks Are Unlimited."

Just because a snack is healthy, doesn’t mean you can eat unlimited amounts. “Snacking is only beneficial when it stabilizes blood sugar and prevents overeating at meals,” Pashko points out. “Keep snacks under 200 calories, with less than 5g of sugar and 30g of carbs, plus protein and fiber to keep you full. Munching on an entire bag of organic popcorn or gluten-free pretzels? That’s a disguised way of eating junk food and marketing it as healthy. Stick to real food like hard-boiled eggs, Greek yogurt, or a few turkey slices.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Wellness Habits That Can Add 10 Years to Your Life

Amanda Hester-Smith balaveda
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Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Unfortunately, the fountain of youth doesn’t exist. The good news is, that some health and wellness habits can improve longevity, and may even add years to your life. Amanda Hester-Smith, Ayurvedic & Naturopathic Practitioner, herbalist, certified yoga instructor, and founder of Balaveda, a clean energy drink brand infused with adaptogens. Body Network recently spoke to her about her wellness habits and those she recommends to her clients. According to Hester-Smith, here are 10 wellness habits that can add 10 years to your life.

1. Start Using Adaptogens

Her first wellness habit? Start using adaptogens. “Think of adaptogens like nature’s stress support team. Herbs like ashwagandha, cordyceps, Amalaki, and reishi help your body stay balanced during a hectic life. They don’t work like caffeine—they work deeper, helping you feel more calm, clear, and steady over time,” she says.

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

2. Move a Little Every Day

Exercise is also key. “You don’t need a hardcore gym routine. Just make movement part of your day. A 30-minute walk, stretching in the morning, or a few bodyweight exercises can do wonders for your energy, strength, and long-term health,” she says.

3. Eat Real Food

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Fuel your body with real food, not processed. “Your body runs best on food that looks like it came from the earth, not a package,” she says. “Focus on veggies, fruits, lean proteins, healthy fats, and whole grains. The fewer ingredients on the label, the better, and forget the processed junk.”

4. Take Sleep Seriously

She also recommends sleep. “Sleep is where your body resets, heals, and recharges,” she says, recommending at least 7 to 9 hours. “Create a bedtime routine, shut down the screens, and make your room cool and dark. Quality sleep is one of the best long-term health tools you have.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

5. Keep Your Brain Busy

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Next, keep your brain busy. “Your brain loves a challenge,” she says. “Read, learn something new, play a game, or pick up a hobby you’ve been curious about. Keeping your mind engaged keeps it sharp and healthy as you age.”

6. Drink More Water, Cut the Sugar

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Drink more water, and consume less sugar. “Most of us don’t drink enough water, and it shows up as fatigue, cravings, and foggy thinking,” she says. “Hydrate throughout the day and keep added sugar to a minimum. Less sugar means better energy, skin, and overall health.”

7. Take Stress Management Seriously

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Stress isn’t just a feeling—it impacts your whole body. “Build in small daily habits to manage it. Try deep breathing, journaling, sitting outside, or taking 10 quiet minutes for yourself. It adds up,” she explains.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

8. Stay Connected

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Next, don’t underestimate the power of connectedness “Strong relationships are a powerful part of a long, healthy life. Call a friend. Have dinner with family. Say yes to that coffee meet-up. Humans are wired for connection—don’t go it alone,” she suggests.

9. Get Some Sunlight

Get vitamin D every day. “Daily sunshine can lift your mood, help you sleep better, and support your immune system. Aim for 10–20 minutes of natural light in the morning, if you can. It really makes a difference,” she says.

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

10. Live With Purpose

Finally, live with purpose. “Having a reason to get out of bed each day—a project, a mission, a calling—can literally add years to your life. Whether it’s your family, work, or something you’re building, lean into what lights you up,” she says. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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