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Nutrition & Diet

Gillian Ferguson in Two-Piece Exercise Gear Reveals 8 Ways to Lose 40 Pounds

These simple habits will help you lose big.

Leah Groth
By Leah GrothOct 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Gillian Ferguson
the_macro_method/Instagram
Leah Groth
By Leah GrothOct 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Gillian Ferguson is revealing her secrets to weight loss – in her two-piece exercise set. In a new social media post, the fitness influencer and founder of The Macro Method, who lost a whopping 40 pounds, shares exactly what you need to know if you want to lose weight. “What I would do to lose 40 lbs again, ladies,” she captioned the Instagram video. Here are her 8 suggestions.

1. Maintain a Calorie Deficit

First, make sure you are burning more than you are taking in. “I would make sure I’m in a healthy calorie deficit,” she says in her post. She recommends “about 300-500 calories below my TDEE,” and suggests calculating your own number.

RELATED:From Struggling Mom to Fit Influencer: How I Dropped 40 Pounds with These 3 Simple Habits

2. Prioritize Protein

Set of natural food high in protein on grey background, top viewShutterstock

Number two, amp up your protein intake. “Make sure I’m getting 30g protein at every meal,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

3. Each Fiber Rich Carbs

High Fiber Foods. Healthy balanced dieting concept. Top viewShutterstock

You don’t have to eliminate carbs, but make sure you are eating the right type. “Eat carbs that pack fiber regularly!” she recommends. “25g of fiber daily is a great goal.”

4. Think of Calorie Like a Budget

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

Gillian has a trick for allotting calories. “Learn calories are like your budget for the day and even treats can fit in!” she writes. “Yup. I lost 40 lbs and have maintained it without restricting fun foods + treats.”

RELATED:I'm a Bikini Competitor and Chemical Engineer and Here's How You Can Beat Hormonal Belly Fat in 3 Steps

5. Keep High Protein Snacks Around

Profile of a hiker eating cereal bar in a valley in the mountainShutterstock

You don’t have to give up snacks, but make sure they are filling and fueling, says Gillian. “Always have high protein snacks on hand so there’s never a reason to be hangry! You will never not find a protein bar in my bag!” she writes.

6. Exercise

Woman, weightlifting and exercise with dumbbells for training, workout or muscle gain on outdoor balcony. Young female person with small barbells for sport, fitness or health and wellness in natureShutterstock

Next up, exercise. “Move my body,” she says. One workout she recommends is lifting weights. “But listen ladies if the gym is scary to you, work out at home. If you don’t have equipment start with walking more. Don’t let this step stop your whole process,” she says. And, get your steps in. “Walk more,” she adds.

Hydrate, Don’t Drink As Much, and Sleep

Beautiful,Fitness,Athlete,Woman,Drinking,Water,After,Work,Out,ExercisingShutterstock

She also recommends a few lifestyle modifications. “Don’t forget about things like drinking water, reducing alcohol, sleeping well. These aren’t ‘nice to haves,’” she says.

RELATED:I Tried Everything, Then These 5 Habits Helped Me Lose 170 Pounds

Don’t Set Goal Weights and End Dates

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

Finally, make it all a lifestyle change. “Take the goal weight & end date away!” she says. “Take it one day at a time (sometimes one meal at a time) and realize that it’s what you do most of the time that matters. Once you take away the end date or the goal weight, it becomes so much more fun!” And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

Gillian Ferguson in Two-Piece Exercise Gear Reveals 8 Ways to Lose 40 Pounds

Gillian Ferguson
the_macro_method/Instagram
Leah Groth
By Leah GrothOct 11, 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
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Gillian Ferguson is revealing her secrets to weight loss – in her two-piece exercise set. In a new social media post, the fitness influencer and founder of The Macro Method, who lost a whopping 40 pounds, shares exactly what you need to know if you want to lose weight. “What I would do to lose 40 lbs again, ladies,” she captioned the Instagram video. Here are her 8 suggestions.

1. Maintain a Calorie Deficit

First, make sure you are burning more than you are taking in. “I would make sure I’m in a healthy calorie deficit,” she says in her post. She recommends “about 300-500 calories below my TDEE,” and suggests calculating your own number.

RELATED:From Struggling Mom to Fit Influencer: How I Dropped 40 Pounds with These 3 Simple Habits

2. Prioritize Protein

Set of natural food high in protein on grey background, top viewShutterstock

Number two, amp up your protein intake. “Make sure I’m getting 30g protein at every meal,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

3. Each Fiber Rich Carbs

High Fiber Foods. Healthy balanced dieting concept. Top viewShutterstock

You don’t have to eliminate carbs, but make sure you are eating the right type. “Eat carbs that pack fiber regularly!” she recommends. “25g of fiber daily is a great goal.”

4. Think of Calorie Like a Budget

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

Gillian has a trick for allotting calories. “Learn calories are like your budget for the day and even treats can fit in!” she writes. “Yup. I lost 40 lbs and have maintained it without restricting fun foods + treats.”

RELATED:I'm a Bikini Competitor and Chemical Engineer and Here's How You Can Beat Hormonal Belly Fat in 3 Steps

5. Keep High Protein Snacks Around

Profile of a hiker eating cereal bar in a valley in the mountainShutterstock

You don’t have to give up snacks, but make sure they are filling and fueling, says Gillian. “Always have high protein snacks on hand so there’s never a reason to be hangry! You will never not find a protein bar in my bag!” she writes.

6. Exercise

Woman, weightlifting and exercise with dumbbells for training, workout or muscle gain on outdoor balcony. Young female person with small barbells for sport, fitness or health and wellness in natureShutterstock

Next up, exercise. “Move my body,” she says. One workout she recommends is lifting weights. “But listen ladies if the gym is scary to you, work out at home. If you don’t have equipment start with walking more. Don’t let this step stop your whole process,” she says. And, get your steps in. “Walk more,” she adds.

Hydrate, Don’t Drink As Much, and Sleep

Beautiful,Fitness,Athlete,Woman,Drinking,Water,After,Work,Out,ExercisingShutterstock

She also recommends a few lifestyle modifications. “Don’t forget about things like drinking water, reducing alcohol, sleeping well. These aren’t ‘nice to haves,’” she says.

RELATED:I Tried Everything, Then These 5 Habits Helped Me Lose 170 Pounds

Don’t Set Goal Weights and End Dates

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

Finally, make it all a lifestyle change. “Take the goal weight & end date away!” she says. “Take it one day at a time (sometimes one meal at a time) and realize that it’s what you do most of the time that matters. Once you take away the end date or the goal weight, it becomes so much more fun!” And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

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Leah Groth
By Leah GrothDec 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you desperate to blast your belly fat? It may not be as hard as you think. Gina is a weight loss warrior who lost 50 pounds and got in the best shape of her life in the healthiest way possible. In a new social media post, she reveals one standing ab move that helped her achieve her enviable abs and lose belly fat after having seven kids. “You could run for 10 minutes on a treadmill and not even burn off a stick of string cheese, or you could do these instead to build muscle and burn fat,” she writes across the video, going on to reveal the one exercise that helped her lose 50 pounds and flatten her pooch.

Gina Knows the Belly “Hang” Well After 7 Kids

Close-Up Of Pregnant Woman Holding Her Belly, Sitting On Yoga Mat. Cropped image, panorama.Shutterstock

“As a c-section mother and mother of 7- I know the hang. After losing 50 pounds, I know it takes much more than some random crunches. I have found that standing core exercises help so much to tighten and strengthen that area,” she says in the post.

She Has a Hack for the “Fatty Upper Pubic Area”

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She goes on to reveal an acronym, FUPA. “FUPA stands for ‘fatty upper pubic area’ and refers to the accumulation of fat around the mons pubis, or pubic bone,” she says. And it’s not just women who experience it — so do men!

RELATED: Lindsay Lohan Flaunts Washboard Abs: Here’s Her “Little Secret” to Looking Great at 38

She Tightened Hers with This Move

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

“Although we can’t target fat loss in a specific area of the body, we can definitely work on certain exercises that help us tighten and strengthen muscles in that area. This is one example of what I have done with my journey, and after 7 kids and c-sections, I have found that this area has become increasingly tighter since incorporating overhead weights with movement such as you see,” she says.

It Works for Men Too

Athlete,Exercise, Kettleball,Kettlebell,gymShutterstock

And “for the men,” she maintains that the same exercise works. “My husband started doing these with me to strengthen his core with higher weight and reps! Let me know if you try it!”

FUPA Pooch Exercise for Women

,Working,Out,Gym,Weights,dumbbellsShutterstock

In the video, she demonstrates the pooch-busting move. “Try to do this for 60 seconds with 10-15 pounds. Rest for 60 seconds and do it again until you hit three reps.”

RELATED: Woman Lost 25 Pounds on Mounjaro Without Exercise and Shares 8 Key Tips

Men Lower Ab Strengthening

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

She also offers a version for men. Try to do this for 60 seconds with 20-25 pounds. Rest for 30 seconds and continue until you do 5 reps.

She Also Walks with a Weighted Vest

Buffalo, Minnesota, USA - May 20, 2017 Murph Challenge 2017, Happy athletic girl coming back from 1 mile run and flexing her bicepsShutterstock

Another hack that helped her lose weight fast? Wearing a weighted vest and walking. Her routine? She wrote in another post that “daily/nightly walks” and a “minimum” of 3 miles a day “with it on at least 5 times a week” is what she did. “You can achieve this with sidewalk walking, road walking, or walking on a treadmill/walking pad. I have since tapered back on my weighted vest walking- and walk weighted only once a week because the goal isn’t weight loss but now muscle definition. Weighted walks are super beneficial. I bought the 40-pound with shoulder pads, removed all but ten pounds, and worked my way up. The one I walk with now is a 60 lbs vest,”

And Makes Sure to Eat Enough Food

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She also explains that many people believe that undereating will help them lose weight. But that’s not true. “You are (probably) not eating enough, and it has your metabolism way out of wack and your body holding onto fat way more than you’d like,” she writes. “I was at my absolute heaviest when I was eating the absolutely least amount of food after giving birth for the 7th time in 12 years,” she says. Now, she fuels her body with healthy foods so that she can exercise more.

RELATED: 8 Core Stability Moves a Mobility Expert Uses to Prevent Back Pain

Her Approach Works

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“The skinny twig supermodel body that most girls wanted as young children has turned into an entire era of women becoming stronger, leaner, healthier and living a more fit and achievable lifestyle by filling their bodies with nutritious foods because they are not afraid to fuel their tank. Women who know that they will not get bulky by lifting weights,” she continues. “Last summer, I weighed almost 180 pounds until I got up and did something about it, and now I am empowering others to get up and do the same. I got you! You won’t find BS or kale here.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

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Liz Hilliard
Leah Groth
By Leah GrothOct 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Liz Hilliard, 70, is living, breathing proof that age is just a number. The pilates instructor, who trains out of her studio Hilliard Studio Method, discovered the workout when she was 48, and completely transformed her approach to health. Over the years she has managed to learn a few things about longevity, revealing her secrets in an interview with Body Network.

Liz Used to Rely on Traditional Workouts

Liz HilliardLiz Hilliard

Liz, who lives in Charlotte, North Carolina, explains that she was athletic throughout her childhood and enjoyed playing basketball and other team sports. “Traditional workouts always felt boring and offered minimal results for the time and energy put into them, " she says. Until I was in my late 40s, I relied on tennis and walking as my main sources of exercise.

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

She Discovered Pilates at Age 48

Liz HilliardLiz Hilliard

“At age 48, I attended my first Pilates class and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom."

Fusing Strength Training with Pilates Was a Game-Changer

Liz HilliardLiz Hilliard

"Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting," Liz says.

"The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born."

She Shaved Inches Off Her Waistline

Slim young woman measuring her thin waist with a tape measure, close upShutterstock

Hillard, who has since authored the book "Be Powerful: Find Your Strength at Any Age" and co-hosts the Be Powerful Podcast, has remained 135 pounds throughout most of her life. “Muscle weighs more than fat, so I was replacing adipose tissue with muscle. My body was sculpting and changing at a rapid rate, especially given that I was in the throes of menopause. I lost inches around my waist, my arms became strong and sculpted, my abs flattened, and my glutes lifted. My entire body changed over the course of a year or less,” she says.

She Works Out 4 to 5 Times a Week

Liz HilliardLiz Hilliard

What are the most important things she learned about getting in shape? “Find a workout that you enjoy, or you won’t stick with it. Our lives are busy, so finding a workout that efficiently provides resistance combined with stretch and enough cardio is essential. I do my workout at Hilliard Studio Method 4 to 5 times a week because we change the workout daily, moving through compound exercising and utilizing different resistance tools like balls, gliders, and bands to continuously cause muscle confusion and avoid the dreadful plateau, both mentally and physically. We keep the work fun and evolving, low impact yet high intensity. The amazing side effect of getting in physical shape is that one’s mental and emotional outlook becomes far more positive. Strength training like I do at HSM is the fountain of youth,” she continues.

RELATED: This Woman Gave Up Processed Sugar and Got Into the Best Shape of Her Life at 54 By Doing These 4 Things

Get Your Steps In

Liz HilliardLiz Hilliard

Her top workout suggestions? “Walk every day and everywhere. Get outside as often as possible to walk in nature. Bonus points if you walk with a friend. It’s built-in mental and physical therapy, which will not only help keep you fit but also lift your mood and keep your mind creative,” she says.

Strength Train Four Times a Week

Liz HilliardLiz Hilliard

Also, strength training 4 times per week. “Strength training is an absolute requirement for healthy aging and simply means load-bearing exercises that require your muscles to engage. This can include anything from hand weights, resistance bands, weighted balls or any weighted object that taxes and builds skeletal muscles. Skeletal muscle strength allows the body to burn calories and maintain a healthy weight while setting the body up for success when inevitable accidents happen, so you are far less likely to avoid falling and breaking bones,” she says.

It’s Never Too Late to Get in Shape

Liz HilliardLiz Hilliard

What is her message for women out there who are struggling to get in shape? “It’s never too late, and you’re never too old or out of shape to start exercising. By simply getting out of your chair and going for a 20-minute walk, you’ll have the immediate feedback of feeling better physically, mentally, and emotionally,” she says.

Make Exercise Social

Liz HilliardLiz Hilliard

She also recommends connecting with friends to walk, workout, “and just talk every day,” she says. “Walking and talking with a friend or acquaintance is the perfect combo for both physical and mental health! Add resistance training to your workout, which can be as simple as a plank for as long as you can hold it until you work for up to a minute. Then go for 2 minutes or more. This is resistance training and incredible for your core and overall fitness! Then add a pushup on your knees, which is basically a moving plank that strengthens your arms, back, and core, not to mention flattens your abs. Do as many as you can, and try to work up to 20 or more. Mostly, just keep moving every single day. Our bodies are designed to move. The fastest way to early aging is to stop moving. The move it or lose it cliché is true.”

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Try the Hilliard Studio Method at Home

Athletic woman in stylish sportswear doing lunges exercises at home in bedroom.Shutterstock

She says she “takes working out to the next level to produce results that are nothing short of a total mind-body transformation for women and men of all ages and stages,” she says. “Hilliard Studio Method group classes are designed to be taken on a regular basis. Each class is different from the day before. Our energetic and encouraging trainers utilize a variety of powerful movements and workout tools in a high intensity, low impact method driven by empowering, beat-driven music; think personal training in a group setting.” Her classes can also be done virtually via an online streaming platform and live Zoom classes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Fitness & Workouts

61-Year-Old Woman Lost 40 Pounds By Making These 2 Simple Changes

Ilene_Block_silverandstrong1
Copyright silverandstrong/Instagram
Leah Groth
By Leah GrothJan 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you in your post-menopausal stage and struggling to lose weight? Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. In fact, she herself lost 40 pounds at the age of 61 (and 55 pounds altogether) by making a few simple changes to her routine. “I totally changed my body composition at 61 by changing these 2 simple things,” she writes across a recent viral Instagram video. “Can it be that simple? Yes it can!” she added in the caption.

She Changed Her Approach to Diet

Many people think not eating or eating much less is the key to achieving a dream body. But the opposite can be true. “Eat as much as possible to fuel your body (not as little as possible to be skinny),” says Ilene in her post.

She Changed Her Approach to Exercise

Another game changing thing she did? She changed her approach to exercise. “Lift heavy weights 4 to 5x a week (Heavy for YOU),” she says in the post.

She Used to Yo Yo Diet

“I spent 40 years yo-yo dieting - eating as little as possible - and focusing on doing more cardio that weight training (and never heavy enough),” she continues in the post. Here’s what I changed and what you can start doing TODAY to make a difference in how you look and, more importantly, how you feel.”

She Follows These 3 Eating Rules

She went on to change the way she ate and followed these rules. First, she eats “at least 100g of protein spread evenly throughout the day,” she says. “Eat your biggest carb rich meals right before and after your weight training,” is her second rule. And her third? “Track your macros - if you are not eating at least 1800 calories a day, you likely need to do a reverse diet to rev your metabolism before attempting to lose fat,” she says.

She Weight Trains and Does Some Cardio

She also changed her exercise focus. “Weight train 4 to 5 days a week - lifting heavy weights (heavy for YOU). Most women don’t like heavy enough so they don’t get the benefits of muscle hypertrophy, which is what makes your muscles grow,” she says. “Cardio is important for heart health and can be a good tool to aid in fat loss when you are in a calorie deficit, but it should never replace weight training.”

Muscles Burn More Calories Than Fat

She also points out that muscles burn more calories than fat. “The more muscle you have, the more you can eat and maintain the same weight or lose body fat,” she says. “Weight training also helps keep your bones strong, which is especially important to us post menopausal gals. Strong bones and muscles allow us to maintain our overall strength and fitness and independence as we age.”

Here Are Some More Tips

“Changing how you eat and move can seem overwhelming, but if your goal is healthy aging, both are necessities. Start slow and remember these mantras,” she says.

  • Consistency, not perfection
  • Discipline, not motivation
  • Comparison is the thief of joy

“You are not too old; it is not too late to get in the best shape of your life starting today,” she concludes. And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

I Lost 60 Pounds After Realizing These Biggest Weight Loss Mistakes

kikivirk
kikivirk/TikTok
Leah Groth
By Leah GrothJun 16, 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:
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.

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success.

She Says Doing High Intensity Workouts Were a “Huge Mistake”

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video.

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says.

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

She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued.

Her Fat Began to “Melt Off” When She Started Strength Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.

Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT Workout

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

An Expert Weighs In

Kendra_Gamblehitfitnesstraining/Instagram

“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts.

Fitness & Workouts

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

Emily Daugherty Wellness
Copyright Emily Daugherty Wellness/YouTube
Christopher Roback
By Christopher RobackMar 26, 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 all struggle to find time for exercise in our busy lives. What if you could improve your fitness with just five minutes a day? Emily Daugherty, a registered nurse specializing in women's health and certified yoga teacher, has created the perfect solution for those days when time is limited but you still want to move your body. "Sometimes five minutes is perfect for what you need at this point in your day," Emily explains. Try this simple workout and discover how just a few minutes of movement can make a big difference in how you feel.

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

Benefits of a Quick Indoor Walk

Taking a short walk, especially after meals, offers numerous health advantages. "I love to do a five-minute walk after a meal to help with digestion and regulate blood sugar," Emily notes. This simple practice delivers immediate benefits while fitting easily into your daily routine. No fancy equipment or large space is needed—just comfortable shoes and enough room to move safely. The fat-burning potential comes from keeping your body in motion consistently, even if only for a brief period.

Basic Walk in Place

Start with a gentle walk in place. "Walk it out right here. Make it happen. Maybe get the feet up a little higher," Emily suggests. Keep your spine long, shoulders relaxed, and find your balance and breath. This is your home base movement—if you ever get confused during the workout, return to this simple walking motion.

Side Steps

The second movement uses the space you have available. "Step out and back side to side," Emily instructs. This lateral movement engages different muscle groups while maintaining the cardiovascular benefits of the basic walk. Remember to keep breathing and maintain good posture throughout.

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

Knee Lifts

Woman in pink leggins and blue hoodie training, lifting one knee up and looking ahead on sunny day

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For the third movement, maintain a long spine and perform knee lifts. "Find a knee lift, lift up and up with a little tummy rotation," Emily demonstrates, suggesting that you can tap the opposite hand to the opposite knee for an added challenge. This movement engages your core while continuing the cardio benefits.

Front Kicks

The final basic movement involves front kicks. "Just kick it out. Today, reach both arms out," Emily encourages. This movement increases your heart rate while also working your leg muscles and improving coordination when combined with arm movements. She also shared bonus movements.

Kickbacks with Wide Stance

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Taking your feet wide, Emily introduces kickbacks. "Get the legs going with the feet wide," she advises. For those who need additional balance support, she suggests using a chair. "You might have a chair in front of you if you need that added balance," Emily notes, making sure the workout remains accessible to everyone.

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

Double Leg Lifts

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As a final challenge, try double leg lifts with a wide stance. "Let's do doubles this time. When you're ready, check in. We're going to go up and up," Emily explains. She offers modifications, suggesting you can keep your hands down if needed or add arm movements for an extra challenge. "Great move for your balance," she points out, highlighting the multiple benefits of this simple exercise.

Cool Down

Never skip the cool down phase! Emily emphasizes the importance of gradually reducing your heart rate: "You know we never skip this cool down." Take your feet wide, rock your hips side to side, and catch your breath. Complete several stretches, including "angel breaths" (sweeping your arms high on inhale and releasing on exhale), side stretches, and gentle shoulder stretches.

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

Conclusion

In just five minutes, you've completed a full-body, low-impact walking workout that can boost your energy, improve circulation, and help with weight management. "Thank you so much for practicing with me today," Emily says warmly. For those looking for more challenges, she offers a 30-Day 5K program where you can train to walk 3.1 miles in the comfort of your own living space.

Remember, consistency matters more than duration when it comes to exercise. As Emily would say, "If you're moving your body, you are doing this workout just right." Why not make this five-minute routine part of your daily habit and see how these small steps lead to big changes in how you feel?

Nutrition & Diet

Fat Loss Expert Reveals the 4 Mistakes Keeping You Fat

Cherisse Kozloski cherisse_rykercoaching
4 Common Protein Mistakes Preventing You From Losing Weight
Copyright cherisse_rykercoaching/Instagram
Leah Groth
By Leah GrothMar 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Do you feel like you are eating healthy but can’t seem to get rid of fat? One expert maintains that you could be making a common mistake with sugar. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new Instagram post, she discusses some of the faux pas she made that got in the way of her own fat loss. “I was holding on to most of my fat in my tummy and hips until I stopped making these 4 mistakes with sugar,” she writes.

Spot Reducing Is a Myth

Before she gets into the tips, she issues a reminder. “1st remember spot reducing is a MYTH. You will lose fat from all over when you’re in a fat loss phase,” she says.

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

Drinking Your Sugar

Drinking your sugar is the first mistake. “Sugary drinks like soda, juice, and lots of Starbucks drinks flood your body with sugar, spiking your blood sugar and as a result the excess calories are stored as fat,” she says. What should you do instead? “Switch to unsweetened options like sparkling water, black coffee, or herbal teas. If you want flavor, add lemon, mint, or a splash of almond milk to keep it low-sugar,” she says.

Relying on Low-Fat Snacks

Mistake two? Relying on ‘low-fat’ snacks. “Many ‘low-fat’ or ‘diet’ products replace fat with sugar to keep them tasty. This sneaky sugar can get stored as fat,” she says. “Ditch processed snacks and choose whole foods like nuts, seeds, or fresh fruits. These keep you fuller longer without the sugar spikes.”

Overconsuming “Healthy” Sweeteners

Her next mistake is overeating ‘healthy’ sweeteners like honey or agave. “Just because it’s ‘natural’ doesn’t mean it’s calorie-free. Honey, agave, and maple syrup can still lead to fat storage if you overuse them,” she says. “Treat natural sweeteners like sugar—use them sparingly. Limit to 1-2 teaspoons per day if fat loss is your goal or try zero calorie versions like monk fruit or stevia.”

Skipping Protein and Fiber

Her final mistake? Skipping protein and fiber when eating sugary treats. “Sugar without protein or fiber causes your blood sugar to spike and crash, making you crave more sweets later. It’s a cycle that’s hard to break!” she says. “When you want a treat, pair it with protein (like a boiled egg or chicken ) or fiber (like veggies or chia seeds). This slows sugar absorption and keeps you feeling fuller longer.”

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

Do Your Research

The bottom line? “The key to getting control of your sugar is knowing where it’s hiding. Once you are more away you can be in control of your choices,” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

3 Doctor-Approved Tips Boost Ozempic Results Within 14 Days

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

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

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

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

Struggling with weight loss can feel like an uphill battle, especially when traditional methods haven't delivered the results you've hoped for. Dr. Jennifer McCann, who is board-certified in both OB/GYN and Obesity Medicine, understands this challenge. "I've been helping women achieve their health optimization for over 12 years," says Dr. McCann, who specializes in complete women's care that incorporates total wellness including gynecology, hormonal status, and weight optimization. These practical tips can help you see enhanced results within just two weeks while using weight loss injections.

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

What Exactly Are These Injections?

"These injections include medicine like semaglutide, otherwise known as Ozempic, and Mounjaro," Dr. McCann explains in her post. She notes that semaglutide has FDA approval specifically for weight loss in certain individuals, while Mounjaro is approved for type 2 diabetes but commonly used off-label for weight loss.

How Do They Work?

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These medications work through multiple mechanisms to help you lose weight. "They work by inhibiting glucagon release, which is what makes you hungry. They decrease glucose production from the liver, delay gastric emptying, and decrease appetite," Dr. McCann explains. These combined effects lead to what she describes as "significant weight loss," particularly beneficial for people with limited mobility.

Are They Right For Everyone?

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Before trying these medications, Dr. McCann warns about important contraindications. "There are several contraindications listed by the manufacturers which include a personal or family history of thyroid cancer or other endocrine problems or cancers," she points out. Side effects can include digestive issues, though Dr. McCann mentions "most of these side effects go away or subside after taking these medicines for a few weeks."

RELATED:20 Possible Ozempic Side Effects

Tip 1: Ditch The Soda Habit

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The first critical change Dr. McCann recommends is eliminating all sodas and sugary drinks from your diet. "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann warns. This stark fact makes cutting out these beverages non-negotiable for serious weight loss.

What About My Caffeine Fix?

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You don't have to give up caffeine entirely. "I'm not saying give up caffeine. If you still need caffeine, coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia," recommends Dr. McCann. She also suggests "a sugar-free skinny latte" as another good option.

Tip 2: Make Protein Your Priority

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When it comes to eating while on these medications, Dr. McCann emphasizes one key nutrient above all. "Protein, protein, protein. Make sure that when you feel like eating, you get your protein, specifically lean protein," she advises.

Why Protein Matters So Much

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Since these medications reduce your appetite, making every bite count becomes crucial. "If you don't take in enough protein, you will lose your muscle and you won't be able to burn as many calories as you did before losing that muscle," explains Dr. McCann. She adds that "protein increases your metabolism by increasing your muscle," creating a virtuous cycle for weight loss.

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

Tip 3: Just 20 Minutes Of Movement

Uses a fitness watch bracelet. woman sports lifestyle fitness in the city cardio endurance training.​Create Your Workout FlowShutterstock

Exercise completes Dr. McCann's trifecta of weight loss boosters. "Exercise is very important for weight loss, for keeping the weight off, for losing it, for your cardiovascular health," she notes. There's also a mental health benefit: "It actually is a natural remedy for anxiety because it releases cortisol."

Starting Small Works

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You don't need to commit to lengthy gym sessions to see results. "If you're just starting out, 20 minutes four times a week through a high intensity training, something like HIIT classes, will be just fine," Dr. McCann recommends. This manageable approach makes starting an exercise routine less daunting.

What If I Have Physical Limitations?

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Dr. McCann acknowledges that not everyone can perform high-intensity exercise. "If you do have physical limitations, exercise is still important, but you may need to talk to a personal trainer to see what exercises that you specifically can do," she advises. The goal remains preserving muscle mass, which is crucial for metabolism.

RELATED:20 Things to Avoid While on Ozempic

The Bigger Picture

Ozempic Insulin injection pen for diabetics and weight loss. Denmark - May 1, 2024​How to Make Evening Walks a HabitShutterstock

Dr. McCann views these medications as a starting point rather than a complete solution. "Make sure to use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections," she concludes. This forward-thinking approach helps ensure your results last long after the medication period ends.

By implementing these three straightforward strategies—eliminating sugary drinks, prioritizing protein, and incorporating regular exercise—you can maximize your results while using weight loss injections like Ozempic and create sustainable habits for long-term success.

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