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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.

5 Ways to Look Better in Bed

This expert advice will help you feel better in bed and in life.

FACT CHECKED BY Leah Groth
Young happy beautiful woman looking in the mirror satisfied with the results of her training.
Shutterstock
FACT CHECKED BY Leah Groth

Wanting to look better in bed? You're not alone. "More than half of Americans feel pressured to have a certain body type, with 23% actively experiencing body dysmorphia and 20% having experienced it in the past. Yet, every body type is attractive and desired — and the vast majority of people aren’t looking for perfection anyway," says the dating app Pure. Their recent survey showed that "nobody is hitting pause on the foreplay to search their partner’s body for imperfections. In fact, 71% of Americans have never bailed on sex after their partner strips down." that said, you of course want to feel confident about your body in bed if possible. Here are 5 ways to look better in bed, no matter how you look.


1. This is the Essential First Step

Top View Bed at Night: Attractive young Couple Sleeping Together, Holding Each other in Arms, Embracing. Blue Nightly Colors with Cold Weak Lamppost Light Shining Through the Window.Shutterstock

"Feeling good about yourself in any context–including in the bedroom–starts with a strong base of positive healthy habits," says Catherine Rall, Registered Dietitian, Happy V. "Getting enough sleep each night and consistently eating a balanced, healthy diet that includes plenty of vitamins, minerals, antioxidants, and hydration is going to make you feel physically better, and take your mood and self-image up along with it. This isn’t going to magically resolve any body image issues you may have, nor is it going to automatically build a strong relationship with your partner, but it’s an essential first step."

2. Indeed, Your Mental and Physical State are Linked

Cheerful attractive couple in love having tooth brushing together in front of mirror in the morning at bathroom.Shutterstock

"As a personal trainer, I often remind people how their mental state and their physical state are intrinsically linked. You can't separate them," says David Rosales, NSCA-CPT, of Roman Fitness Systems. "No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state. Here are the two biggest in my opinion.

1) Sleep. Nothing will help you feel better about everything than consistent good sleep.Put your phone away 60 minutes before bed. Scrolling social media is where good sleep goes to do.

2) Have a consistent sleep routine. It's easier to fall asleep if you're used to falling asleep at that time. And prioritize it! Most importantly, commit to making sleep a priority, otherwise, you'll always struggle with it.

2) Movement. Of course, you could focus on strength training here, but if you're lacking internal mental confidence, one of the best things for your mood is to just go on a walk. As a tactical step, I recommend the "zero-zero" approach. That is, make sure you have zero days with zero movement. Even a 5-minute walk counts.

Related: 13 Diet Tips That Help Firm Up Your Butt

3. These Exercises Could Help Your Appearance in Bed

Young beautiful sportive woman and man kissing and lifting a dumbbell from squats against brick wall in the gym.Shutterstock

Improving your appearance in bed is no different than improving your appearance not in bed. Your program should focus on compound movements (squats, split squats, deadlifts, pushing, and pulling) rather than focusing on "mirror" muscles. For in-bed and out-of-bed performance, lifting weights is important to optimize your hormones, specifically testosterone. So challenge yourself with the weights. Don't neglect cardio. Aim for three sessions of minutes per week. All of this will help you feel better in bed and life.

A fitness routine could contribute to improved self-confidence and body image in bed. This can really vary by person. Here are some possible ways it can help.

  • Improves physical strength and stamina, leading to more confidence.
  • Improves mood (exercise is magic!) therefore leading to confidence.
  • Gives you confidence that you can perform in all areas of life, including in bed.
  • Again, nutrition will help you everywhere. It will help you build muscle, lose fat, and improve blood flow (very important in bed).

4. Do Your Kegels

Sporty woman doing exercises doing Bridge position on blue mat. Healthy beautiful women doing glute Bridge exercise, pelvic lift abdominal exercise at home. Woman doing hip raise in gym.Shutterstock

"As a certified yoga teacher turned strength training coach with over 8 years of experience teaching women of all ages I have found the following to be my most valuable advice," says Thalia Stefania (@thaliastefaniafit). "Looking better in bed is not only physical but also about attitude.

  • Strength training is not only important for sculpting a sexy body, strengthening through exercises like squats, push-ups, and plank will also help you feel more confident in all sorts of positions.
  • Flexibility can be gained through exercises like yoga and Pilates, to help you be more graceful during the more complicated sexual encounters.
  • Doing cardio activities like running or cycling you get toned abs but also last for hours.
  • Finally, if you're aiming to look and feel better, pelvic floor exercises like Kegels are your ticket to increased sexual performance and those oh-so-desirable O's."

Kegel exercises, which strengthen the pelvic floor muscles, are performed similarly for both men and women, though the focus might slightly differ due to anatomical differences.

For Women:

  1. Identify the Correct Muscles: The easiest way to do this is to try to stop your urine flow mid-stream. The muscles you use for this action are your pelvic floor muscles. However, this is just for identification purposes; don't regularly do Kegels while urinating as it can lead to urinary issues.
  2. Find a Comfortable Position: You can do Kegels lying down, sitting, or standing.
  3. Contract and Relax: Tighten your pelvic floor muscles, hold the contraction for three to five seconds, and then relax for three to five seconds. Try it four or five times in a row. As you get more comfortable, you can gradually increase the duration of the contractions and the relaxation.

For Men:

  1. Identify the Pelvic Floor Muscles: Similar to women, a good way to find them is by stopping urination mid-stream or tightening the muscles that prevent you from passing gas.
  2. Perfect Your Technique: Contract these muscles, hold the contraction for a count of three, and then relax. Ensure you're focusing solely on the pelvic floor muscles without contracting the abdomen, thighs, or buttocks.
  3. Maintain Your Focus: Breathe freely during the exercises and maintain your focus on contracting only the pelvic floor muscles.

General Tips:

  • Frequency: Aim to do at least three sets of 10-15 repetitions a day.
  • Regular Practice: The benefits of Kegel exercises are seen over time, so it's important to make them a regular part of your routine.
  • Avoid Overdoing It: Just like any other muscular workout, it’s important not to overdo Kegels. Overworking the pelvic floor muscles can lead to muscle fatigue and increase urinary issues.

It's recommended to consult with a healthcare provider for personalized guidance, especially if you have existing health issues or are unsure about the correct technique.

Related: I Lost 70 Pounds After Stop Doing These 7 Things

5. One Tip You've Never Considered: Visit Different Countries

Class in a gym doing pilates standing lunges on reformer beds to stretch and tone the muscles reflected in a wall mirrorShutterstock

"As a multi-experienced entrepreneur and fitness enthusiast, I have learned that confidence affects various aspects of our lives, including intimacy. A proven way to build this confidence lies in physical and mental fitness," says Yulia Saf, known as Miss Tourist. "First, regular exercise, such as pilates and yoga, improves body flexibility and strength, enhancing body image perception and boosting confidence in bed. Second, traveling or living in different countries can expose one to diverse body beauty standards, fostering more acceptance and appreciation of one's own body. Lastly, fostering a growth mindset encourages continuous self-improvement and focuses less on imperfections and more on progress, significantly improving self-confidence in intimate moments. I believe that fitness is very holistic: the mind, body, and spirit must be in sync for a person to genuinely feel good about themselves, not only mentally but also physically."

💪🔥Body Booster: No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state.

More For You

Young happy beautiful woman looking in the mirror satisfied with the results of her training.
Shutterstock
FACT CHECKED BY Leah Groth
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.

Wanting to look better in bed? You're not alone. "More than half of Americans feel pressured to have a certain body type, with 23% actively experiencing body dysmorphia and 20% having experienced it in the past. Yet, every body type is attractive and desired — and the vast majority of people aren’t looking for perfection anyway," says the dating app Pure. Their recent survey showed that "nobody is hitting pause on the foreplay to search their partner’s body for imperfections. In fact, 71% of Americans have never bailed on sex after their partner strips down." that said, you of course want to feel confident about your body in bed if possible. Here are 5 ways to look better in bed, no matter how you look.


1. This is the Essential First Step

Top View Bed at Night: Attractive young Couple Sleeping Together, Holding Each other in Arms, Embracing. Blue Nightly Colors with Cold Weak Lamppost Light Shining Through the Window.Shutterstock

"Feeling good about yourself in any context–including in the bedroom–starts with a strong base of positive healthy habits," says Catherine Rall, Registered Dietitian, Happy V. "Getting enough sleep each night and consistently eating a balanced, healthy diet that includes plenty of vitamins, minerals, antioxidants, and hydration is going to make you feel physically better, and take your mood and self-image up along with it. This isn’t going to magically resolve any body image issues you may have, nor is it going to automatically build a strong relationship with your partner, but it’s an essential first step."

2. Indeed, Your Mental and Physical State are Linked

Cheerful attractive couple in love having tooth brushing together in front of mirror in the morning at bathroom.Shutterstock

"As a personal trainer, I often remind people how their mental state and their physical state are intrinsically linked. You can't separate them," says David Rosales, NSCA-CPT, of Roman Fitness Systems. "No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state. Here are the two biggest in my opinion.

1) Sleep. Nothing will help you feel better about everything than consistent good sleep.Put your phone away 60 minutes before bed. Scrolling social media is where good sleep goes to do.

2) Have a consistent sleep routine. It's easier to fall asleep if you're used to falling asleep at that time. And prioritize it! Most importantly, commit to making sleep a priority, otherwise, you'll always struggle with it.

2) Movement. Of course, you could focus on strength training here, but if you're lacking internal mental confidence, one of the best things for your mood is to just go on a walk. As a tactical step, I recommend the "zero-zero" approach. That is, make sure you have zero days with zero movement. Even a 5-minute walk counts.

Related: 13 Diet Tips That Help Firm Up Your Butt

3. These Exercises Could Help Your Appearance in Bed

Young beautiful sportive woman and man kissing and lifting a dumbbell from squats against brick wall in the gym.Shutterstock

Improving your appearance in bed is no different than improving your appearance not in bed. Your program should focus on compound movements (squats, split squats, deadlifts, pushing, and pulling) rather than focusing on "mirror" muscles. For in-bed and out-of-bed performance, lifting weights is important to optimize your hormones, specifically testosterone. So challenge yourself with the weights. Don't neglect cardio. Aim for three sessions of minutes per week. All of this will help you feel better in bed and life.

A fitness routine could contribute to improved self-confidence and body image in bed. This can really vary by person. Here are some possible ways it can help.

  • Improves physical strength and stamina, leading to more confidence.
  • Improves mood (exercise is magic!) therefore leading to confidence.
  • Gives you confidence that you can perform in all areas of life, including in bed.
  • Again, nutrition will help you everywhere. It will help you build muscle, lose fat, and improve blood flow (very important in bed).

4. Do Your Kegels

Sporty woman doing exercises doing Bridge position on blue mat. Healthy beautiful women doing glute Bridge exercise, pelvic lift abdominal exercise at home. Woman doing hip raise in gym.Shutterstock

"As a certified yoga teacher turned strength training coach with over 8 years of experience teaching women of all ages I have found the following to be my most valuable advice," says Thalia Stefania (@thaliastefaniafit). "Looking better in bed is not only physical but also about attitude.

  • Strength training is not only important for sculpting a sexy body, strengthening through exercises like squats, push-ups, and plank will also help you feel more confident in all sorts of positions.
  • Flexibility can be gained through exercises like yoga and Pilates, to help you be more graceful during the more complicated sexual encounters.
  • Doing cardio activities like running or cycling you get toned abs but also last for hours.
  • Finally, if you're aiming to look and feel better, pelvic floor exercises like Kegels are your ticket to increased sexual performance and those oh-so-desirable O's."

Kegel exercises, which strengthen the pelvic floor muscles, are performed similarly for both men and women, though the focus might slightly differ due to anatomical differences.

For Women:

  1. Identify the Correct Muscles: The easiest way to do this is to try to stop your urine flow mid-stream. The muscles you use for this action are your pelvic floor muscles. However, this is just for identification purposes; don't regularly do Kegels while urinating as it can lead to urinary issues.
  2. Find a Comfortable Position: You can do Kegels lying down, sitting, or standing.
  3. Contract and Relax: Tighten your pelvic floor muscles, hold the contraction for three to five seconds, and then relax for three to five seconds. Try it four or five times in a row. As you get more comfortable, you can gradually increase the duration of the contractions and the relaxation.

For Men:

  1. Identify the Pelvic Floor Muscles: Similar to women, a good way to find them is by stopping urination mid-stream or tightening the muscles that prevent you from passing gas.
  2. Perfect Your Technique: Contract these muscles, hold the contraction for a count of three, and then relax. Ensure you're focusing solely on the pelvic floor muscles without contracting the abdomen, thighs, or buttocks.
  3. Maintain Your Focus: Breathe freely during the exercises and maintain your focus on contracting only the pelvic floor muscles.

General Tips:

  • Frequency: Aim to do at least three sets of 10-15 repetitions a day.
  • Regular Practice: The benefits of Kegel exercises are seen over time, so it's important to make them a regular part of your routine.
  • Avoid Overdoing It: Just like any other muscular workout, it’s important not to overdo Kegels. Overworking the pelvic floor muscles can lead to muscle fatigue and increase urinary issues.

It's recommended to consult with a healthcare provider for personalized guidance, especially if you have existing health issues or are unsure about the correct technique.

Related: I Lost 70 Pounds After Stop Doing These 7 Things

5. One Tip You've Never Considered: Visit Different Countries

Class in a gym doing pilates standing lunges on reformer beds to stretch and tone the muscles reflected in a wall mirrorShutterstock

"As a multi-experienced entrepreneur and fitness enthusiast, I have learned that confidence affects various aspects of our lives, including intimacy. A proven way to build this confidence lies in physical and mental fitness," says Yulia Saf, known as Miss Tourist. "First, regular exercise, such as pilates and yoga, improves body flexibility and strength, enhancing body image perception and boosting confidence in bed. Second, traveling or living in different countries can expose one to diverse body beauty standards, fostering more acceptance and appreciation of one's own body. Lastly, fostering a growth mindset encourages continuous self-improvement and focuses less on imperfections and more on progress, significantly improving self-confidence in intimate moments. I believe that fitness is very holistic: the mind, body, and spirit must be in sync for a person to genuinely feel good about themselves, not only mentally but also physically."

💪🔥Body Booster: No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state.

Woman lies in bed with arms raised up view from above
Shutterstock
FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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

Good sleep is incredibly important for health and wellness. “Even without fully grasping what sleep does for us, we know that going without sleep for too long makes us feel terrible and that getting a good night's sleep can make us feel ready to take on the world,” says Harvard Health. “Scientists have gone to great lengths to fully understand sleep's benefits. In studies of humans and other animals, they have discovered that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.” If you’re struggling with sleep, certain things can help make the process easier. Here are 15 tips to help you fall asleep faster.


Sleep and Wake Up Schedule

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleepingShutterstock

Going to bed and waking up at the same time is very beneficial for sleep quality. “Having a regular sleep schedule can positively affect key areas in your life, including your mental and physical health as well as performance,” says the National Sleep Foundation. “Getting enough sleep from a regular sleep schedule can make it easier for you to cope with daily stress and less likely to be impacted by minor negative things that can come up.”

Keep the Room Cold

Handsome man sleeping under soft blanket in bed at home, above viewShutterstock

Experts recommend keeping bedroom temperature between 60-67 F. “Sleeping in a cold room will help decrease our body temperature and increase our natural melatonin production,” Whitney Roban, PhD, tells Homes and Gardens. “Keeping cool at night will not only help you fall asleep but will prevent you from waking up at night overheating.”

RELATED: 6 Easy Ways to Lose 10 Pounds By Summer

No Screens at Bedtime

Late,Night,Up,Drowsy,Woman,Lying,In,Bed,addicted,To,Her,Phone,constantly,Yawning,feeling,Tired,herShutterstock

Try to avoid screens before bedtime. “The light from our screens can delay our transition to sleep, even if we are engaged in some soothing activity online,” neurologist Joanna A. Cooper, MD, tells Sutter Health. “But it’s more likely that our evening texting, television shows or video games are stimulating in themselves, keeping the brain busy and wound up, and even causing adrenaline rushes instead of calm.”

Try Meditating

Woman sitting on the floor practicing yoga wear tip and leggings.Shutterstock/Look Studio

Sleep meditation can encourage relaxation and improve sleep quality. “I think we often start replaying the day in our mind and worrying about what we could have done better or what we didn’t do right,” Melissa Young, MD, tells the Cleveland Clinic. “These sleep meditations can be very helpful in releasing some of those thoughts.”

Guided Imagery

Young hispanic man listening to music relaxed on bed at bedroomShutterstock

Guided imagery is a good entryway to meditation for beginners. “Over time, you can learn to do this on your own and go through a body scan or different breath techniques,” Dr. Young says. “That way, you are actually learning to self-soothe and guide yourself into a more relaxed state with meditation.”

Have a Sleep Routine

Young woman turning off lamp before sleep in bedroom.Shutterstock

It’s not just children who benefit from a sleep routine. Doing the same thing every night before bed lets your body know it’s time for rest. “A wind-down routine is a simple plan to let your mind and body prepare for sleep every night,” says the National Sleep Foundation. “Each person’s approach is different but could include relaxing activities like reading a book, meditating, journaling, or listening to calming music before bed.”

RELATED: I Lost 38 Pounds in 6 Months on Ozempic, Here’s My Honest Review

Limit Alcohol Before Bed

Two friends toasting with glasses of light beer at the pub. Beautiful background of the Oktoberfest. fine grain. Soft focus. Shallow DOFShutterstock

Alcohol is very disruptive to sleep. “While it’s true that alcohol is a sedative, both having it in your system as well as the process of it wearing off can cause a variety of different problems,” neurologist and sleep expert Jessica Vensel Rundo, MD, tells the Cleveland Clinic. “You’re likely to experience fragmented sleep, insomnia or possibly more serious sleep issues.”

Use an Air Purifier

Air,Purifier,In,Cozy,White,Bed,Room,For,Filter,AndShutterstock

“Air purifiers remove harmful contaminants, such as pollen and dust,” says the National Sleep Foundation. “Poor air quality can affect the soundness of your sleep, which in turn can affect your sleep satisfaction. Keeping your bedroom air clean may help you sleep better throughout the night.”

Nicotine Disrupts Sleep

closeup woman hand smoking cigarette ,unhealthy lifestyle conceptShutterstock

Nicotine can cause serious sleep issues. “Nicotine disrupts sleep – and smoking can also raise the risk of developing sleep conditions, such as sleep apnea,” says Henry Ford Health. “But since nicotine is a stimulant, smoking can mask your exhaustion. After all, if you’re feeling sleepy, a hit of nicotine can wake you up and make you feel alert the next day.”

Be Mindful of Caffeine

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

Too much caffeine can make it incredibly difficult to fall asleep. “It’s very important to be sure you’re getting quality sleep,” Dr. Rashad Ramkissoon tells Houston Methodist. “Certain afternoon and evening habits can get in the way of that, and caffeinated beverages are one prominent example.”

RELATED: 15 Surprising Foods That You Can Eat to Lose Weight

Limit Daytime Sleep

Exhausted young Caucasian woman lying on comfortable sofa in living room sleeping after hard-working day, tired millennial female fall asleep on couch at home, take nap or daydream, fatigue conceptShutterstock

Don’t take naps if they interfere with night time sleep. “Short naps generally don't affect nighttime sleep quality for most people,” says the Mayo Clinic. “But if you experience insomnia or poor sleep quality at night, napping might worsen these problems. Long or frequent naps might interfere with nighttime sleep.”

Exercise Every Day

Athletic woman in sportswear doing fitness stretching exercises at home in the living room. Sport and recreation concept.Shutterstock

Exercising every day (but maybe not too close to bedtime) is very beneficial for sleep. “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, MD, tells Johns Hopkins Health. “But there’s still some debate as to what time of day you should exercise. I encourage people to listen to their bodies to see how well they sleep in response to when they work out.”

Manage Stress

Business woman, depression and stress in an office at night working late on deadline. Tired African entrepreneur person with hands on head for pain, burnout or regret for mistake or fail at workShutterstock

Make a serious effort to manage stress, as it can ruin sleep. “Stress and sleepless nights are closely linked,” sleep expert Luis F. Buenaver, PhD, CBSM tells Johns Hopkins Health. “If you’re in pain, tend to worry, or are coping with a difficult situation in your life, you may have more stress hormones than usual circulating in your body. A poor night’s sleep adds even more. And those hormones may never be fully broken down. It’s like running an engine in fifth gear all the time.”

Keep the Room Dark

Woman sleeping in a bed in a dark bedroomShutterstock

Keep your room as dark as possible for sleep. “Getting sunlight or equivalent indoor brightness early in the morning is a good thing, but light during the night can cause problems for sleep,” says the National Sleep Foundation. “Different types of light can affect your quality of sleep.”

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

Don’t Force It

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

If sleep just isn’t coming, don’t force it. “If you’re unable to fall asleep in what seems like or feels like 20 minutes or so, or you feel your body getting more amped up because you’re getting anxious that you’re not falling asleep, then I would recommend getting out of bed and sitting somewhere quietly with dim light and just relaxing, doing something boring,” Kim Hutchison, a sleep medicine specialist at Oregon Health & Science University, tells Scientific American.

💪🔥Body Booster: Sleep in a cool room with the temperature set between 60-67°F for optimal sleep. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

You’ve heard that “you are what you eat,” but when it comes to weight loss, you are also how you sleep. Science has found a link between sleep and obesity, which means that cleaning up your sleep hygiene can help you achieve your weight loss goals. Celebrity fitness trainer and health and wellness expertJenna Willis maintains that there are a few bedtime rituals that can help prime your body for weight loss overnight.


Drink a Cup of Herbal Tea

Her first recommendation is to drink a cup of herbal tea. “Enjoying caffeine-free herbal tea, such as chamomile or peppermint, helps relax your body and aids in digestion, creating the perfect conditions for overnight fat burning,” the Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, tells Body Network.

Studies Find That Tea Offers Lots of Other Health Benefits

Organic Green Tea with Jasmine Flower and Jasmine Tea with Dried Leaves on tea cupShutterstock

Science agrees with Willis and then some. Numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease.

Eat Your Last Meal Five Hours Before Bed

Next, make sure to go to bed on an empty stomach, says Willis. “Eating late can cause your digestive system to stay active while you sleep, leading to discomfort, indigestion, or acid reflux,” she explains.

It Will Give Your Body Time to Digest

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

There are other benefits to eating your last meal earlier. “Stopping food intake earlier allows your body to fully digest, promoting better rest, as your body is focused on rest rather than digestion!” she says.

RELATED:This Diet Is More Effective Than Ozempic, Says Weight Loss Coach

Avoid Late-Night Snacking

She also recommends avoiding the urge to snack at night. “Giving your body a break from food a few hours before bed allows your metabolism to focus on burning stored fat instead of digesting late-night snacks,” she says.

There Are Benefits of Time Restricted Eating

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Avoiding late night snacking and eating your last meal earlier in the day are part of intermittent fasting. Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Set a Consistent Sleep Schedule

Next, be consistent with your sleep schedule. “Sticking to the same bedtime and wake-up time each day helps regulate your body’s internal clock, enhancing metabolism and promoting fat burning,” says Willis.

RELATED:I Lost 50 Pounds in 75 Days with the 75 Hard Challenge

Sleep Boasts So Many Benefits

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

There are so many benefits of sleep. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Turn Off Screens

Another great nighttime health habit? Turn off your screens. “Minimizing blue light exposure from devices before bed supports melatonin production, improving sleep quality and boosting overnight weight loss,” says Willis.

RELATED:3 Proven Tips to Lose Even More Pounds on GLP-1 Drugs

Follow Jenna Willis on Social Media

Jenna Willis is one social media. You can follow her on Instagram or Facebook or head over to her website for more information. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Tamara Galinsky2

Thirteen years into founding JETSET Pilates, my daily fitness and Pilates regimen and commitment to healthy eating had kept me strong, lean, and feeling great. However, as I approached my 50th birthday, a transformative moment struck - I stopped seeing results, making me rethink my health approach. Despite dedicated Pilates sessions and nutritious meals, I sensed a disconnect. It was as if the engine inside me needed more precise care for the outer parts to respond. Feeling off-kilter, I recognized the signs of fatigue that lingered. I sought guidance from my holistic coach in Miami, Kimmy Small. Her advice prompted me to delve deeper into my health journey to regain my dream body.


1. Comprehensive Assessment via Tailored Blood Work

Preparation for blood test with pretty young woman by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

Consider undergoing a thorough health assessment. Mine took place at Bio Station in Miami and I was in for an unpleasant surprise that explained why my routine no longer worked. A comprehensive blood workup can reveal crucial biomarkers, providing insights into hormone imbalances, testosterone levels, Progesterone, Estrone levels, and more. Understanding these factors is the first step toward a tailored plan for holistic well-being.

Related: Lose 50 Pounds in 90 Days with This Simple Habit, Says Expert

2. Customized Plan to Optimize My Markers

Meditation, hands woman in lotus pose on a floor for peace, zen or mental health wellness at home. Breathing, relax and female person in living room for energy training, exercise or holistic practiceShutterstock

After that, a longevity doctor worked with me on a tailored plan to get me back on track in 3 months. That plan included both holistic and prescribed therapies.

3. Sleep Optimization

Traditional wind-up keywound mechanical spring-driven alarm clock on bedside table, focus on girl lying with closed eyes sleeping on bed enjoying fresh bedding soft pillow comfortable mattress conceptShutterstock

Recognize the significance of quality sleep in your overall well-being. As part of my journey, investing in an Oura ring provided valuable insights into sleep patterns. I realized that while working later at night was my productive time, if I did not go to bed before 10pm, my sleep markers were significantly down the next day.

Related: Woman Amazes With Flat Belly After Shedding 50 Pounds in Less Than a Year

4. Tailored Fitness Routine

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

Once I was able to fix the engine of my body, I was able to tailor better my fitness routine and seethe results I wanted. While in my 30s I was able to get away not doing cardio or heavy weights, my new routine included Pilates sessions at JETSET Pilates with heavier weight training and more cardio. Because I did not like indoor treadmills or bikes, I learned to play Paddle which provided for intense cardio intervals on the courts.

Related: Whitney Johns Shows Off Her Fit Body and Unveils Her at Home Workout

5. Mind-Body Connection

Sportswoman stretching arms and relaxing in a field after sportShutterstock

In the revealing analysis of my biomarkers, it became evident that stress was the silent architect behind various issues impacting my well-being and hindering my fitness results. Instead of merely addressing the symptoms, I realized the necessity of delving deeper into the root cause – stress. I started to create my own morning and evening dynamic stretching routines that were a mere 7 minutes long and that I could do at home. This journey as we age is more than skin-deep and is more than learning about what fitness method is the best—it's about optimizing the intricate balance within. Armed with newfound knowledge, I embarked on a holistic approach to my 50s, realizing that true wellness involves not only physical strength but also a harmonious integration of science, self-discovery, and a commitment to overall well-being.

Tamara Galinsky is a Brand President & Founder of JETSET Pilates

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Looking younger doesn’t come from a magical potion, but that’s the good news: The power is actually within you. With a few simple tweaks to your daily routine, you can manage to be the person everyone says looks great for their age. To find out exactly what to do, we reached out to Dr. Angela J. Lamb, the Director of the Westside Mount Sinai Dermatology Faculty Practice and an Associate Professor of Dermatology. She shared with us her most essential advice for looking 10 years younger, and you can read them right here.


1. Don’t Rub Your Eyes

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

Think of where people age the fastest—the neck. The forehead. And the eyes—yes, the skin under and around the eyes can be the most tender and fragile. Remember this next time you get annoyed with someone and rub your eyes at the end of the long day. It can cause the tiny blood vessels to break, and result in puffiness or even crow’s feet before you should have them.

2. Invest in This Serum

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“Invest in a good serum,” says Dr. Lamb. “Serums are your power product with active ingredients. They are critical!!! Think vitamin C, A, E—topically.” These can be expensive—$17 a bottle and up—but the doctor says they are worth it.

RELATED:9 Everyday Habits That Age You Faster, According to Science

3. Drink This Much Every Day

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Increasing the water content in your skin can prevent it from looking flaky, dull and grey. Drinking eight glasses of water daily is recommended by many dermatologists, and you can also check topical products for the following hydrating ingredients: Urea, Glycerin, Ceramides, and Hyaluronic Acid. If your room is extra dry, consider using a humidifier and also avoid hot showers for too long—ironically, they can dehydrate you.

4. Rinse Off Your Conditioner With Cold Water

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Just as hot water can dry you out, a little cold water can keep you looking hydrated—and in fact, it can lock in your hair conditioner, resulting in shinier, more youthful-looking hair. As an added bonus, cold showers stimulate the vagus nerve, which regulates your stress level.

5. Apply This Every 90 Minutes

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“Wear sunscreen: It is the best way to help keep your skin looking young and healthy,” says Dr. Lamb. “Reapply every 90 minutes when out.” In fact, one study showed that if you wear a broad-spectrum sunscreen daily, you’ll have 24% less skin aging than someone who uses it only once in a while.

6. Get Enough Sleep

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“Stress hormones and lack of sleep truly break down collagen and accelerate aging,” says Dr. Lamb. Not to mention, as you age, a lack of sleep can lead to memory problems, irritability, depression or even more falls and accidents. That late-night TV (or booze) binge may feel good at the time, but it will age you, and sour your health, so consider the risks every time. The choice is yours.

And if you enjoyed this article, don't miss 15 Quick Ways to Lose Body Fat Percentage in a Week.

7. Smile and Laugh Often

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“Similar to above, just smiling, good relationships and pure joy help make you look younger. It has been proven,” says Dr. Lamb. There’s a biological reason for this: Laughter increases your blood vessel function, and relieves stress, two key indicates that can lead to a more youthful appearance.

8. Wear This When Outside All Day

Beach Woman in Sun Hat on VacationShutterstock

“Wear a hat while hiking/outside all day. Sunscreen is important, but protection from the sun is just as important,” says Dr. Lamb. A proactive approach like this can cost pennies but save you money and pain later, as too much sun can also of course possibly lead to skin cancer.

9. If You’re Going to Do Botox, Here’s When It’s Most Effective

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“So a little Botox at the first sign of wrinkles,” is OK, says Dr. Lamb, and actually it’s preferable that you do it then, if you’re going to do it at all. The FDA-approved neurotoxin smooths out lines and wrinkles and, if used properly, should make you look natural, according to Dr. Lamb. “This is important. If you want to stay ahead of things, do something early. Easier to prevent than to wait until the lines are deep and set in.”

RELATED:I Lost 15 Pounds of Fat and Transformed My Body with These 9 Habits

10. Stop Worrying So Much About Aging And Embrace the Way You Look

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Dr. Lamb didn’t tell us this but she didn’t have to: It’s incredibly important to ensure you don’t have a skin disease, but aging in and of itself isn’t necessarily something you need to “solve.” Eat a diet high in lean proteins, fiber and healthy fats; hydrate; exercise frequently and find joy from your life; a youthful glow may follow, despite a few wrinkles and all. And if you enjoyed this article, don't miss 25 Ways to Not Look Older After 50, Say Experts

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Evidence-Based

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

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

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

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

Fuel Your Body the Right Way

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

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

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

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

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

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

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

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

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

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

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

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

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

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

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Evidence-Based

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

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

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

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

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

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

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Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

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

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

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

8. Versatile Shrimp

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Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

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Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

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Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

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“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

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

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

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“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

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

She Didn’t Exercise During Most of Her Weight Loss Journey

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She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

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

She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.