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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.

How I Lost Belly Fat and 70 Pounds With These 3 Tricks You Can Steal

One woman changed her life, starting with going for a walk.

Leah Groth
By Leah GrothMay 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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FACT CHECKED BY Christopher Roback
Tarn Kaur
weightlosswithtarn/Instagram
Leah Groth
By Leah GrothMay 07, 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
Nutrition & Diet

Tarn Kaur is a corporate lawyer turned personal trainer who shares about her inspirational weight loss journey on TikTok using the handle @WeightlosswithTarn. In one of her viral videos, she reveals three simple tricks that helped her lose 70 pounds. “How did I go from this to this?” she says at the start of the video, which has been viewed over 1.3 million times. The Body Network has details about what she did – and also more about her weight loss journey.

1. She Cut Calories and Amped Up Protein

@weightlosswithtarn

How I lost belly fat & 32kg #weightlossjourneyuk #weightlosstransformation #weightlosstips

According to Tarn, diet was a key part of her transformation. She revealed that she consumed “1,500 calories per day” and focused on consuming “high protein meals.” In the video, she shows one of them, a high protein salad for lunch. “The best way to actually shrink your stomach would be to be in a consistent calorie deficit,” Chris McMahon, a nutrition and fitness coach, previously told The Body Network. “There's no way around it. People say that diets don't work. That's not true.” Why should you amp up protein if you are trying to lose weight? He explains that protein helps with hunger and fullness. “It'll also help with preserving the muscle mass you have. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher,” he says.

2. Three Workouts a Week

StairMaster, steps, stairs, treadmill,gym, machine, exercise,Shutterstock

Exercise has been a key part of Tarn’s journey. She says that she does “home workouts three times a week” and uses a stair climber to get her steps in. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Related: I Lost 40 Pounds in 5 Months by Walking and These Easy Habits

3. Hydration

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

Tarn also understands the importance of hydration. Her goal is to drink two liters of water a day. According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. The Mayo Clinic explains that hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

4. Tarn Struggled with Her Weight for Years

Woman,Scales,,Measuring,weight,loss,gain,feet,dietShutterstock

In another video, she elaborates on how she lost the weight and got started on her weight loss journey after “trying for years and years and years.” to lose weight. She explains that while working as a lawyer she packed on the pounds, via “a combination of takeaways, going to the pub every single day, not cooking my own meals, not sleeping, working all the time.” She was left “really unhappy” about her weight” and “super low, super depressed.” She tried “everything” from keto to fasting. “I tried eating just tomatoes. I tried some really, really unhealthy things. And whatever would happen, I might lose a bit of weight, but that weight would always come crashing back. And usually it'd be more weight. So I'd get bigger each and every time,” she says.

Related: 15-Minute Fat-Burning Workout to Tone Your Entire Body You Can Do Anywhere

5. Then, Something Snapped

Tarn_Kaur3weightlosswithtarn/Instagram

Then, something inside of her “just snapped,” she says. “I was so, so sick of being low energy,” she adds, declaring that she “was sick of being the fat friend.” She made a decision to “just do something that is going to make me feel better than I do” without any pressure.

6. She Started Walking

Tarn_Kaur5weightlosswithtarn/Instagram

“So I decided to go for a walk. That's it. No magic pill, no magic solution. I decided to go for a walk around the block on my lunch break. That was it. And at that point I was thinking, do you know what something is better than nothing? And I've tried everything else. I've tried everything that's meant to be a quick fix, easy fix. None of it's worked, and it's actually been incredibly difficult for me,” she continued. “I walked around the block and I was out of breath. I couldn't do it.” However, it made her “feel a little bit better” so the next day and the day after and so on she did it again, going for a few minutes more time.

7. She Walked More Every Day

Tarn_Kaur6weightlosswithtarn/Instagram

“All this time, I was still eating, still drinking, still doing everything that my lifestyle was or used to be at that time. But I would walk, I'd walk a bit more each and each and every day. I had to get my hot girl walking,” she says.

Related: #1 Weight Loss Food Mistake You Are Making

8. She Built a Habit

Tarn_Kaur7weightlosswithtarn/Instagram

Then after three or four weeks she noticed that her skin started clearing up, and she started falling asleep more easily. After six weeks, people also started asking her if she lost weight. “I think at that point, all I was doing was walking. I wasn't focused on anything else. And something was like, okay, let me just carry this on. It doesn't matter if I don't lose any weight, because at that point, I wasn't really losing anything on the scales. I feel better.” What she didn’t know at the time? “I was starting to build a habit and starting to do something sustainable, starting to do something that I could get used to doing every single day and wasn't unattainable for my lifestyle,” she reveals.

9. She Started Writing Down Everything She Ate

Calorie,Counting,Calculator.,Diet,.Shutterstock

This is when she started focusing on her diet, “I don't mean I started calorie counting then and there I just started taking a look” and writing down all of her meals. She also started cooking at home and drinking more water.

Related: I Lost 160 Pounds and Here's 4 Ways I Took the Weight Off

10. She Lost “All the Weight” in 6 to 7 Months

Tarn_Kaur2weightlosswithtarn/Instagram

Within six or seven months, “I had lost all the weight,” she says. “And for the first time ever I was going to the gym. I was going consistently,” she says. “And looking back now, what I realized is I took the pressure off myself. I stopped obsessing with the scales and I started small. These small baby steps have led me to the point where I feel fantastic mentally, physically, like I'm in the best place of my life.” Looking back on her journey, she realized “all of those small little things that I didn't really think meant much to me, that walk a day, that glass of water a day, taking my first steps into the gym, trying all this different stuff, all of that stuff that what diet culture tells us that we need to change overnight,” was her “entire journey.”

💪🔥Body Booster: If you want to lose weight, start small. The majority of weight loss warriors maintain their journeys began by incorporating one healthy habit into their lives.

success stories & transformationssustainable weight loss

More For You

Nutrition & Diet

How I Lost Belly Fat and 70 Pounds With These 3 Tricks You Can Steal

Tarn Kaur
weightlosswithtarn/Instagram
Leah Groth
By Leah GrothMay 07, 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.

Tarn Kaur is a corporate lawyer turned personal trainer who shares about her inspirational weight loss journey on TikTok using the handle @WeightlosswithTarn. In one of her viral videos, she reveals three simple tricks that helped her lose 70 pounds. “How did I go from this to this?” she says at the start of the video, which has been viewed over 1.3 million times. The Body Network has details about what she did – and also more about her weight loss journey.

1. She Cut Calories and Amped Up Protein

@weightlosswithtarn

How I lost belly fat & 32kg #weightlossjourneyuk #weightlosstransformation #weightlosstips

According to Tarn, diet was a key part of her transformation. She revealed that she consumed “1,500 calories per day” and focused on consuming “high protein meals.” In the video, she shows one of them, a high protein salad for lunch. “The best way to actually shrink your stomach would be to be in a consistent calorie deficit,” Chris McMahon, a nutrition and fitness coach, previously told The Body Network. “There's no way around it. People say that diets don't work. That's not true.” Why should you amp up protein if you are trying to lose weight? He explains that protein helps with hunger and fullness. “It'll also help with preserving the muscle mass you have. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher,” he says.

2. Three Workouts a Week

StairMaster, steps, stairs, treadmill,gym, machine, exercise,Shutterstock

Exercise has been a key part of Tarn’s journey. She says that she does “home workouts three times a week” and uses a stair climber to get her steps in. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Related: I Lost 40 Pounds in 5 Months by Walking and These Easy Habits

3. Hydration

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

Tarn also understands the importance of hydration. Her goal is to drink two liters of water a day. According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. The Mayo Clinic explains that hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

4. Tarn Struggled with Her Weight for Years

Woman,Scales,,Measuring,weight,loss,gain,feet,dietShutterstock

In another video, she elaborates on how she lost the weight and got started on her weight loss journey after “trying for years and years and years.” to lose weight. She explains that while working as a lawyer she packed on the pounds, via “a combination of takeaways, going to the pub every single day, not cooking my own meals, not sleeping, working all the time.” She was left “really unhappy” about her weight” and “super low, super depressed.” She tried “everything” from keto to fasting. “I tried eating just tomatoes. I tried some really, really unhealthy things. And whatever would happen, I might lose a bit of weight, but that weight would always come crashing back. And usually it'd be more weight. So I'd get bigger each and every time,” she says.

Related: 15-Minute Fat-Burning Workout to Tone Your Entire Body You Can Do Anywhere

5. Then, Something Snapped

Tarn_Kaur3weightlosswithtarn/Instagram

Then, something inside of her “just snapped,” she says. “I was so, so sick of being low energy,” she adds, declaring that she “was sick of being the fat friend.” She made a decision to “just do something that is going to make me feel better than I do” without any pressure.

6. She Started Walking

Tarn_Kaur5weightlosswithtarn/Instagram

“So I decided to go for a walk. That's it. No magic pill, no magic solution. I decided to go for a walk around the block on my lunch break. That was it. And at that point I was thinking, do you know what something is better than nothing? And I've tried everything else. I've tried everything that's meant to be a quick fix, easy fix. None of it's worked, and it's actually been incredibly difficult for me,” she continued. “I walked around the block and I was out of breath. I couldn't do it.” However, it made her “feel a little bit better” so the next day and the day after and so on she did it again, going for a few minutes more time.

7. She Walked More Every Day

Tarn_Kaur6weightlosswithtarn/Instagram

“All this time, I was still eating, still drinking, still doing everything that my lifestyle was or used to be at that time. But I would walk, I'd walk a bit more each and each and every day. I had to get my hot girl walking,” she says.

Related: #1 Weight Loss Food Mistake You Are Making

8. She Built a Habit

Tarn_Kaur7weightlosswithtarn/Instagram

Then after three or four weeks she noticed that her skin started clearing up, and she started falling asleep more easily. After six weeks, people also started asking her if she lost weight. “I think at that point, all I was doing was walking. I wasn't focused on anything else. And something was like, okay, let me just carry this on. It doesn't matter if I don't lose any weight, because at that point, I wasn't really losing anything on the scales. I feel better.” What she didn’t know at the time? “I was starting to build a habit and starting to do something sustainable, starting to do something that I could get used to doing every single day and wasn't unattainable for my lifestyle,” she reveals.

9. She Started Writing Down Everything She Ate

Calorie,Counting,Calculator.,Diet,.Shutterstock

This is when she started focusing on her diet, “I don't mean I started calorie counting then and there I just started taking a look” and writing down all of her meals. She also started cooking at home and drinking more water.

Related: I Lost 160 Pounds and Here's 4 Ways I Took the Weight Off

10. She Lost “All the Weight” in 6 to 7 Months

Tarn_Kaur2weightlosswithtarn/Instagram

Within six or seven months, “I had lost all the weight,” she says. “And for the first time ever I was going to the gym. I was going consistently,” she says. “And looking back now, what I realized is I took the pressure off myself. I stopped obsessing with the scales and I started small. These small baby steps have led me to the point where I feel fantastic mentally, physically, like I'm in the best place of my life.” Looking back on her journey, she realized “all of those small little things that I didn't really think meant much to me, that walk a day, that glass of water a day, taking my first steps into the gym, trying all this different stuff, all of that stuff that what diet culture tells us that we need to change overnight,” was her “entire journey.”

💪🔥Body Booster: If you want to lose weight, start small. The majority of weight loss warriors maintain their journeys began by incorporating one healthy habit into their lives.

Nutrition & Diet

Want to Lose Stubborn Belly Fat Once and For All? Stop Making These Common Mistakes

Woman in oversize jeans on pastel green background
Shutterstock/Dmytro Flisak
Ferozan Mast
By Ferozan MastJun 09, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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.

TikTok influencer Andrew Holmes (andrewholmes79) is on a mission to educate people about how to FINALLY lose that pesky belly fat. Have you tried to reduce the belly bulge? Are you doing crunches and situps from dawn til dusk with no change in the stomach area? Are you beyond frustrated that no matter what, the belly fat won’t budge? You might be overcomplicating things. Here’s what Holmes has to say on the matter, plus real, expert-backed advice on how to get the abs of your dreams.

Sit Ups and Crunches All Day

@andrewholmes79

How to lose stubborn belly fat once and for all.

Holmes says to please stop doing endless crunches and situps if the only reason you are doing them is to get rid of belly fat. Unfortunately, it just doesn’t work that way. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week,” medical weight management expert Karen Cooper, DO, tells the Cleveland Clinic. “You also need to reduce your intake of processed foods, fast foods and alcohol.”

Burning Belly Fat Specifically?

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Holmes explains that once you start burning fat all over, eventually the fat on your stomach will burn off too. And it’s not just about hitting the gym, or eating well—try not to spend too much of the day sitting. “Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet,” say the experts at Harvard Health.

Related: Kelsey Wells Shows Off Toned Curves on Beach and Shares Her Nutrition Secrets

Pesky Genetics

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

Holmes makes the point that people are shaped differently—so your best friend, who might be doing the same diet and exercise, might lose fat from a different part of their body than you. That’s normal! "We know that women and men tend to store fat differently -- women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent," Mathias Rask-Andersen, Ph.D., tells Science Daily. "This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown."

Yes, Abs Are Made In the Kitchen

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

Holmes makes the crucial point that if you don’t have control of your food, belly fat is going nowhere. One good way of simplifying your diet is by food prepping. “Food prepping, or preparing meals in advance, is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says celebrity trainer Kollins Ezekh. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

Slow and Steady Wins the Abs

,Couple,fit,abs,muscle,beach,ocean,sea, fitnessShutterstock

As with all health and fitness goals, slow, steady work is key to a successful outcome. That means there are no shortcuts. “Be patient,” Holmes advises. Focus on good nutrition, stress management, don’t smoke, stay active, and be aware of how many calories you are taking in. Your abs won’t appear overnight but they’re under there, just waiting to make their debut.

💪🔥Body Booster: You WILL burn belly fat when you focus on burning fat all over.

Fitness & Workouts

Trainer, 58, Lost 15 Lbs with These 4 Habits

Michaela Bentley Fitness
Copyright michaelabentley_fitness/Instagram
Leah Groth
By Leah GrothJan 31, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

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

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

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

She Was Active and “Resorted to Crazy Diets”

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

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

Once She Became a Personal Trainer She Figured Out What Worked

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

Lifting Weights

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

Moving More

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

Food Journaling and Tracking

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

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Seeing a Doctor

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

Nutrition & Diet

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

Serena_Wilkerson_Butler_Style_With_Serena9
Copyright Style With Serena/YouTube
Christopher Roback
By Christopher RobackDec 14, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

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

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

Why Traditional Methods Stop Working

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

The Protein Secret That Changes Everything

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

A Simple Daily Meal Plan That Works

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

The Real Food Advantage

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

The Exercise That Targets Lower Belly Fat

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

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

Bringing Back Your Waistline

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

Smart Cardio That Actually Works

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

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

The 90/10 Rule for Lasting Success

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

Handling Setbacks Without Giving Up

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

Measuring Success Beyond the Scale

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

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

The Energy Bonus

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

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

Fitness & Workouts

Lose 20 Pounds in 4 Months With These 4 Hacks

Miranda Forrest corporatestronggirl
Copyright corporatestronggirl/Instagram
Leah Groth
By Leah GrothJan 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you struggling to blast your belly fat? One expert claims to know the secret to getting rid of it. Miranda Forrest is a fitness coach for corporate women. “I help corporate women own their fitness journey w/o sacrificing their career, wine nights, or fav foods,” she writes in her Instagram bio. In a new social media post, she reveals her tactics for getting rid of a flabby midsection as soon as possible. “If I were to wake up tomorrow and gain 20 pounds of belly fat…here’s what I would do to lose it in 4 months as a busy corporate girl,” she writes.

You Don’t Have to Go to Extremes

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

You don’t have to go to extremes to blast belly fat. “It can seem super confusing and frustrating trying to lose weight, but it doesn’t have to be. 5 years ago I would have tried low carb, HIIT classes, running, and maybe it would have worked for a bit, but the progress always stopped,” Miranda writes.

These Science-Backed Methods Will Keep Your Body From “Adapting to the Stimulus”

overweight woman on scale at homeShutterstock

“My body was adapting to the stimulus I was giving it. Here’s how to avoid that adaptation and how I would lose those 20lbs after learning the science behind losing body fat and toning,” she continues.

Lift Weights

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Lifting weights is the first thing you need to do. “Start resistance training,” she recommends. “None of this light weight lifting, though. Heavy weights with continued reps and weight increases to avoid adaptation.”

Track Macros

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You also need to stay accountable when it comes to your diet. “Start tracking macros,” she says. “Ensure you’re eating the right foods to lose body fat and maintain lean muscle.”

Start a Calorie Deficit

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To lose weight you need to be in a calorie deficit. “Start a calorie deficit - I’d make sure I’m in a calorie deficit of 500+ calories per day to lose around 1lb per week,” she writes.

Do Low Intensity Cardio

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And, do some cardio. “Start low intensity cardio - I’d increase my steps and add in low intensity cardio to help ensure I was in a calorie deficit for the day,” she says.

She Eats 2300 Calories Per Day

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In another post she reveals details about her own routine. “Instead of avoiding carbs, cake and running for hours and hours each week, here’s exactly what I’m doing to maintain 19% body fat and stay lean this winter,” she said. “I eat 2300 calories daily, 150g protein, 255g carbs, 80g fats. I never skip my bagel in the morning and ensure I can have a sweet treat before bed.”

She Walks and Lifts Weights

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She also makes sure to get her steps in. “I aim for 10k daily steps to ensure I’m getting activity in (my desk treadmill is the only way I make this possible),” she writes. “I lift 3 times per week (non of those “strength training” classes bc that’s a waste of time imo) and get 1-2 days of 30-45 min of cardio for heart health.”

She Meditates and Journals

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She also gets her zen on. “I take the first 30 minutes of my day to meditate, journal and stay off my phone (way more important than you’d think for the mental),” she says.

She Gets Rest and Takes Time for Self-Care

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And, she allows her body the chance to regenerate. “I start my bedtime routine around 7:30pm so I can be in bed reading by 8pm and lights out at 9pm,” she says. “I also make time for self care and socialization — we NEED to spend time with the girls in order to be our best selves.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 60 Lbs on Ozempic by Doing 5 Things

Vannessa Shafer
I Lost 60 Pounds With GLP-1 and These 7 Changes Shocked Me Most
Copyright Vannessa Shafer/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Do you want to maximize weight loss while on Ozempic? According to one expert, there are a handful of habits that will help you lose more weight while on a GLP-1 drug. Vannessa Shafer is a social media influencer and weight loss warrior who lost 60 pounds in 7 months with the help of weight loss drugs. In a new post, she reveals a few habits that improved her weight loss. “5 things that helped me lose 60 pounds in 7 months on my GLP-1 journey,” she writes.

She Started Counting Protein

The first thing she did? “Stop counting calories and start counting protein,” she reveals. “My protein goal was 150 grams a day. If I reached between 120-150, my scale dropped. If I was under 100 my scale didn’t move the slightest bit.”

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

She Started Meal Replacement Protein Shakes

“Meal replacement protein shakes made my life so much easier because sometimes sitting down to eat a meal wasn’t happening because I got full too quick which wasn’t actually serving my goals. Fueling your body has to happen,” she continued.

She Amped Up Fiber Intake

She also amped up fiber intake. “Fiber is essential in your day and please don’t learn that the hard way. Think gut health and digestion. Prioritize it,” she says.

Hydration

She also started hydrating more. “Water intake is crucial. I strived for 80 ounces a day. Staying well-hydrated helps maintain bodily functions and supports metabolism, which is crucial for effective weight management. Adequate water intake also aids in the absorption of nutrients from food, ensuring that the body gets the necessary elements to function optimally and support weight loss efforts,” she writes.

RELATED:20 Possible Ozempic Side Effects

Walking

Finally, she started walking more. “A walking pad & walking outside really helped me have breakthrough moments in my weight loss while also building up muscle. Get a weighted vest or walking outside with some weights in hand. I worked towards 10k steps a day but do what you can. 5k is better than nothing,” she says.

Before She Started Ozempic She Wished She Knew She Would Be Disgusted with Food

In another post, she reveals some things she wished she knew before going on a GLP-1. “I didn’t know that somewhere in the middle of a meal and quite literally mid bite I would push my plate away in complete disgust,” she reveals. “The way Tirzepatide has the ability to say “Vannessa, you’re done” is the most impressive voice in my head.”

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

She Didn’t Know She Would Lose the Desire to Drink Alcohol

“I didn’t know I would lose all desire to drink alcohol,” she continued. “I didn’t realize the medication had the ability to stop habits that weren’t good for me. I’m still shocked everyday when someone tells me they quit smoking, drinking, shopping addictions etc. The ability to control the reward center is crazyyyyy.”

She Didn’t Know She Would Battle Body Dysmorphia

“I didn’t know how hard it would be to shop and pick up anything other than my old size. Body dysmorphia is so real,” she admits. “It took a long time for it to sink in that I would actually need a size small instead of an XL/1X.”

RELATED:20 Things to Avoid While on Ozempic

She Didn’t Know Her Feet Would Shrink

“I didn’t know my feet would shrink. My feet shrunk. How is that even possible?” she asks. “I went from a size 8.5 to a 7.5 😳 I’m still wrapping my brain around it.”

She Didn’t Know Her Mental Health Would Improve

“I didn’t know how much my mental health would improve,” she continues. “I know you’re supposed to love yourself at every size but realistically, I loved myself but not my body and that caused me to struggle so much. I did a lot of shower cry sessions. I’m in a much better place now.”

She Didn’t Know She Would Be Proud to Be on a GLP-1

“I didn’t know I would go from embarrassed about being on a GLP1 to loudly sharing about it because I’m proud of me for putting myself first and I’m proud to be able to help others find success and put themselves first,” she says. “It was nowhere on my vision board but here we are.”

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

She Didn’t Know It Would Work

She was also shocked that she finally lost weight. “I didn’t know it would work but it did and it completely changed my life,” she concludes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

Can You Pass This Simple Squat Test?

Dr. Kelly Starrett The Ready State thereadystate
Copyright The Ready State/instagam
Christopher Roback
By Christopher RobackFeb 19, 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.

When was the last time you effortlessly sat on the floor to play with kids or tend to your garden? For most of us, these simple movements have become increasingly difficult. I remember the day I realized I couldn't comfortably sit cross-legged through my daughter's entire tea party – that was my wake-up call. But according to Dr. Kelly Starrett, a distinguished Physical Therapist and three-time New York Times bestselling author, this loss of natural mobility isn't permanent. As the founder of The Ready State, he developed the 10-Minute Squat Test—a simple assessment that not only predicts longevity but could help you move like your younger self again. Ready to discover if your body still has its youthful potential? Take 10 minutes and try this test with me.

What is the 10-Minute Squat Test?

"When we originally put this out, we did it because we were beginning to establish what everyone should be able to do," Dr. Starrett explains in his video. The test is remarkably simple: can you maintain a comfortable, deep squat position for 10 minutes? No equipment needed – just you and gravity working together to assess and improve your mobility.

Why This Position Matters

According to Dr. Starrett, this isn't just about exercise – it's about reclaiming our natural human capacity. "Over two and a half million years of evolution, how did we evolve in order to maintain function, maintain position, maintain shape?" he asks. The answer lies in our ancestral movement patterns, where ground-sitting positions were a regular part of daily life.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Science of Squatting and Longevity

"The research is very strong," Dr. Starrett notes, "that your ability to get up and down off the ground without using your hands is an excellent predictor of your mortality and morbidity." This simple test doesn't just measure flexibility – it assesses your overall movement health and potential longevity.

Your Personal Starting Point

"Don't obsess about what my feet are doing," advises Dr. Starrett. Whether your stance is wide or narrow, the key is finding a position that works for your body. "We don't believe that there's a single squat position for you," he emphasizes, encouraging practitioners to explore what feels natural for their structure.

The Hidden Connection to Back Health

Here's a surprising fact: The World Health Organization reports that low back pain is the leading cause of disability worldwide. "Your femurs are attached to your pelvis, which is strangely attached to your low back," Dr. Starrett points out, highlighting how hip mobility directly impacts back health.

Making It Work for You

Not ready for 10 minutes? That's perfectly normal. "Maybe for you it's nine minutes, maybe for her it's 12 minutes," says Dr. Starrett. The goal isn't perfection – it's progress. You can hold onto a wall or use supports while building your capacity.

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

Modifications for Every Body

If you have specific conditions like a herniated disc, modifications are available. "If you're flexion intolerant, you may need to do something that looks like this," Dr. Starrett demonstrates, showing how to maintain the benefits while respecting your body's current limitations.

Modern Life and Movement

"We're seeing a really big disruption between environment and organism," Dr. Starrett observes. Our modern lifestyle of prolonged sitting and screen time has disconnected us from natural movement patterns. The good news? These patterns can be restored through consistent practice.

RELATED:Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Getting Started Today

Begin with whatever time feels manageable in a supported squat position. "Start building towards that 10 minutes, start to see the magic and capacity of your body," encourages Dr. Starrett. Focus on relaxed breathing and maintaining heels on the ground. With patience and practice, you'll be amazed at how your body remembers its natural movement patterns. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

Transform Your Body at 40 with These 6 Habits

Reggie Macena good_for_life_training
Copyright good_for_life_training/Instagram
Leah Groth
By Leah GrothFeb 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to get in the best shape of your life after 40? Many experts maintain that modifying a few health habits is all it takes. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals a few transformative core habits for anyone post-40. “If I was over 40 and trying to get my health back on track, this is what I’d start doing today,” he writes.

This Is What He Did to Get His Health on Track

“I can remember the first time my blood work from the doctor came back… less than perfect. I usually had everything in range but as I got older that changed. I had to start watching what I ate and how I exercised closely. I didn’t have the luxury of just eating whatever I wanted. If I wanted to be ‘healthy’ I had to take it seriously. Here’s what you do when you want to get your health on track,” he writes in the post.

1. Stop Grazing All Day

Habit number one has to do with diet. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

2. Cut Back on Alcohol

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

3. Drink More Water

Amp up your hydration. “Boost your water intake. Most of us are poorly hydrated. If you keep a water bottle in plain sight you will drink it. Aim for a couple of liters of water a day. It’s easier than you think,” he writes.

4. Weigh Yourself

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

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

5. Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes.

6. Be Patient

And his last habit? “Accept that you haven’t treated your body the best for a little while. Those 1/2 hearted attempts at getting fit don’t count. You need to really give it some serious effort for months at a time. Be patient and trust the process,” he writes.

Also, Be Accountable

In another post, he makes a few more suggestions, starting with being accountable. “Meaning your word is your word. You need to make sure that when you say you will do something you do it. The more you keep your word the higher your self esteem goes,” he writes.

Check Your Priorities

Next, “check your priorities,” he encourages. “Start working on making health your number 1 priority If you haven’t done that yet. All it takes is one bad health scare to realize that without health you do not have anything. (Don’t wait for the scare).”

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

Apply the Hard Work

“I told someone yesterday that hard work is important but what’s most important is how you apply the hard work. Training sessions are supposed to be intense most of the time. They also need a carefully crafted plan that is based on progression. Progression in the gym leads to progression on your body. Plan your training sessions,” he says about number three. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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