Skip to content
Nutrition & Diet
✓Fact-Checked

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

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

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

9 Easy Ways to Lose Weight Without Diets

Vicky Justiz offers various ways you can lose weight that don’t involve seriously restricting your diet.

Leah Groth
By Leah GrothOct 28, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
Vicky_Justiz9
Vicky Justiz/YouTube
Leah Groth
By Leah GrothOct 28, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

Do you want to lose weight without going on a diet? It’s totally possible, according to one health expert. Vicky Justiz is a fitness trainer and influencer with millions of followers across social media platforms. In a recent video she reveals some easy ways to drop dress sizes that don’t involve dieting.

“Today we're gonna be having a little bit of a chat about how to stay in a calorie deficit to meet your fat loss goals,” she says at the start of the clip. “So if your goal is to lose fat, to lose belly fat, to tone up, to get all snatched, to get a small waist, I got you.” We also asked Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tips.

Calculate Your BMR

Vicky_Justiz1Vicky Justiz/YouTube

She continues to explain that “losing fat is not just about exercise, about doing a bunch of cardio, it's also about getting your nutrition right, and that includes being in a calorie deficit. So let's break down what a calorie deficit even means,” she says, stating that a calorie deficit means burning more calories than you consume. She elaborates that a lot of people fail to calculate correctly because they only count the calories burned during exercise. “So your body already burns a certain amount of calories at rest. This is called your resting metabolic rate, also known as RMR,” she says. You need to add your resting rate to your “move” calories, which you can do using an online calculator. Once you find your BMR, you can use the approximation to “help you stay on track.”

Collingwood agrees that your total calories burned each day is a combination of your resting metabolism with the addition of calories burned “digesting food, doing daily activities like just walking around the house, store, work, etc., and then finally the exercise calories,” she says. “Every day is different depending on your daily activity and exercise calories, but the resting metabolism will pretty much stay consistent unless you have major weight or body composition changes.”

Don’t Be Too Specific with Calorie Counting

Vicky_Justiz6Vicky Justiz/YouTube

She doesn’t recommend counting calories “to a specific fraction” because “it's not gonna be accurate,” and “it's not gonna be fun,” she says. “So how do we actually stay in a calorie deficit without spending every second of our lives counting our calories?” Counting calories exactly is not fun, “but it is good to have an idea of how many you need and how many are in the foods you are eating throughout the day,” notes Collingwood.

Nutrient Dense vs. Calorie Dense Food

Vicky_Justiz3Vicky Justiz/YouTube

She adds that “what helps a lot with feeling full and satisfied while you're in a calorie deficit is prioritizing nutrient-dense foods and minimizing calorie-dense foods.”

Nutrient Dense Foods

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

“Nutrient-dense foods are any kind of foods that have a lot of nutrients per calorie,” she explains, offering the examples of veggies, whole grains, eggs, and lean meats, “just like anything that has a lot of nutrients.” Because they've got a lot of nutrients, “they can help keep you full without being too calorie-dense.”

Calorie Dense Foods

The moment olive oil is poured into a glass bowl set against a wooden backgroundShutterstock

Then there are calorie dense foods, including junk foods, sweets, “even oils like olive oil is calorie dense,” she says. “However, olive oil also has a lot of nutrients. So it's kind of like both. So obviously, oil should not be avoided. I use olive oil in everything, but if you're trying to stay in a calorie deficit, you're not gonna be drenching all your food in like five tablespoons of oil.”

Make “Simple Swaps”

Vicky_Justiz7Vicky Justiz/YouTube

“Sometimes it's all about making a simple swap,” she says. “Instead of having a huge, huge plate of rice and a little bit of protein, cut that rice in half. Add a bunch of veggies to your plate and increase the protein a little bit and you'll be feeling that meal a lot more satisfied and with probably the same or less amount of calories.” Collingwood loves the idea of filling up on nutrient dense foods, “which also tend to have a higher water, fiber, and protein content to keep you feeling full and satisfied,” she points out.

Eat Foods with High Water Content

Fresh sliced watermelon wooden backgroundShutterstock

Another trick? “Focus on foods that have high water content,” she says, using the example of watermelon. “You find yourself feeling hungry like you are, just not satisfied. Eat a whole watermelon. I mean, maybe not a whole watermelon, but eat some watermelon,” she says. Other examples include hard boiled eggs and cucumbers.

Eat Lots of Protein

Vicky_Justiz11Vicky Justiz/YouTube

“Another thing you should be doing is having a lot of protein,” she said, specifying that “at least around 30% of your calories should be coming from protein,” which you should include in every meal. “A lot of people have this misconception that protein is only for growing muscle and it is not. Muscle helps you stay really full. So it also helps sustain a calorie deficit. So I try to include some protein every single meal.”

Have Protein After Workouts

Vicky_Justiz12Vicky Justiz/YouTube

“And after my workouts, I always have some kind of protein source,” she says, mentioning protein shakes and protein bars. While “you should try to get most of your protein from like your food sources,” supplementing with protein can be helpful. “It's what I do that helps me keep my protein intake up. It's just also a lot more convenient for me.”

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

Use Protein Bars as a Sweet Treat

Vicky_Justiz4Vicky Justiz/YouTube

She also suggests using protein bars as an “alternative” to a candy bar or sweet treat. “It's a great alternative to having a candy bar or something that you eat and it still leaves you feeling kind of empty afterwards,” she says, adding that it satisfies her “crazy sweet tooth.” Any way you can get protein is good, as it helps keep you full, notes Collingwood. “Real food sources like meat, eggs, greek yogurt, cheese, legumes, etc. are good choices, but some protein bars and shakes can definitely fit as a replacement for sugary candy bars or high calorie coffee drinks,” she says.

RELATED: 3 Science-Based Workouts to Boost Your Fitness

Avoid Snacking

Vicky_Justiz10Vicky Justiz/YouTube

Finally, she reveals that she avoids snacking. “I know that the habit a lot of people have, but snacking can really be a culprit. I try not to snack much. I just try to make sure my meals are nutritious and delicious and I feel satisfied after them and it kind of reduces my craving to snack on food,” she concludes.

Having a snack between meals is not the problem, “it is what and how much we are snacking on that can really make the difference between a good snack that can bridge appetite to a high calorie addition to your day that could contribute more calories than you need,” says Collingwood.

💪🔥Body Booster: Try adding protein to all of your meals, and slipping in a protein shake or bar when you aren’t getting enough.

proteincardiosustainable weight losslose fatwalking

More For You

Nutrition & Diet

10 Ways to Lose Fat That Are Not a Calorie Deficit

Woman drinking water
Shutterstock
Ferozan Mast
By Ferozan MastMay 26, 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.

Calorie counting is not for everyone—if you want to lose fat but can’t or won’t count calories, there are plenty of other options. “Before you set out on your effort, make sure you know exactly what you’re trying to achieve,” says Harvard Health.

“Ask yourself, ‘How much weight do I need to lose to be healthy?’ Then set personalized goals, in achievable increments and introduce lifestyle changes to gradually lose weight and keep it off. Be prepared to adapt your lifestyle as necessary to maximize your chances of success.” Here are 10 ways to lose fat without counting a single calorie.

Walk 10K Steps Every Day

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

A quick look at social media shows inspiring success stories of people who lost fat and got fit simply by walking every day. “Start with a simple goal, such as, ‘I'll take a 5- or 10-minute walk during my lunch break.’ When your 5- or 10-minute walk becomes a habit, set a new goal, such as, ‘I'll walk for 20 minutes after work.’ Find specific times for walks. Soon you could be reaching for goals that once seemed impossible,” says the Mayo Clinic.

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

Eat Lots of Protein

Three poached eggs with egg yolk on a white plate on a marble board and golden forksShutterstock

Experts say 10-35 percent of your meals should be protein. “Increasing the amount of protein you eat can help reduce the buildup of harmful fats in your body, especially around your belly (abdomen),” says the Cleveland Clinic. “Protein is used to build muscle, so it can also help prevent muscle loss as you shed pounds.”

RELATED:10 Protein Tips to Help You Lose Weight, According to Nutritionist Danni Patton

No Screens Before Bed

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

Screens are disruptive to good sleep, which is crucial for fat loss and overall health. “Checking your phone stimulates your brain,” sleep medicine expert Michelle Drerup, PsyD, DBSM, tells the Cleveland Clinic. “You’re more active and awake. Even just a quick check can engage your brain and delay sleep.”

RELATED:15 Bedtime Rituals That Enhance Fat Burning and Aid Weight Loss

Get a Personal Trainer

A beautiful girl and her well-built boyfriend are greeting each other with a high-five. They are happy to see each othr in the gym. Young people are ready to start their workout.Shutterstock

Using the expertise of a personal trainer could make the whole weight loss process much easier. “Personal trainers are results-driven and will work with you to achieve your fitness goals,” according to the Southern California Health Institute (SOCHI). “They will help you set realistic goals and create a plan to achieve them, ensuring that you are progressing and getting the desired results.”

Eat Satiating Food

Young woman eating a healthy salad after workout.Shutterstock/NDAB Creativity

You don’t need to count calories to know certain foods offer plenty of volume and nutrients without encouraging weight gain. Leafy greens, salad vegetables, and fruits such as berries are a great choice. The more you fill up on healthy food, the less you will be tempted to eat unhealthy options.

RELATED:15 Superfoods to Rev Up Your Weight Loss

Eat More Fat

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Healthy fats such as olive oil, salmon, and avocado may accelerate your fat loss. “The theory is that by eating so many healthy fats and restricting carbohydrates, you enter an altered metabolic state in which you force your body to begin relying on fat for energy, burning away your fat stores instead of sugar for fuel,” says Harvard Health.

Use a Nutritionist

Doctor nutritionist, dietician and female patient on consultation in the office. young smiling female nutritionist in the consultation room. Nutritionist desk with healthy fruit and measuring tape.Shutterstock

A dietician can really help streamline the weight loss process. “There’s so much misinformation and so many mixed messages out there,” registered dietitian Tegan Bissell, RD, LDN, CDCES, tells the Cleveland Clinic. “As experts in food and nutrition, dietitians can help you sift through it all and point you to the science.”

Start Weight Training

Man exercising with barbell. Male bodybuilder doing weight lifting workout at gym.Shutterstock

“Do strength training exercises for all major muscle groups at least two times a week,” says the Mayo Clinic. “Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.”

RELATED:10 Proven Ways to Conquer Your Exercise Struggles

Find An Active Hobby

Tennis serve, sports and woman with legs on outdoor court, fitness motivation and competition with athlete training. Workout, healthy and player on turf, active with sport and exercise with actionShutterstock

It’s so much easier to stick to exercise if it’s fun. Try tennis, pickleball, swimming, volleyball… whatever keeps you motivated. Being active with friends and family is also a great way to stay accountable and enjoy social time while working out.

Avoid Added Sugars

Spoon with white sugar on the dark backgroundShutterstock

Added sugar will quickly derail your healthy eating plan. “I don’t think we have enough evidence yet to suggest that sugar is the reason for the obesity epidemic,” cardiologist Chiadi E Ndumele, MD, MHS, tells Johns Hopkins. “But there is enough evidence to say that elevated sugar consumption is an important contributor to weight gain.”

💪🔥Body Booster: It’s so much easier to stick to exercise if it’s fun. Try whatever keeps you motivated.

Nutrition & Diet

8 Doctor-Approved Ways to Lose Weight "Without Counting Every Calorie”

Dr_Christie_Risinger1
Copyright Christy Risinger/YouTube
Christopher Roback
By Christopher RobackDec 17, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Tired of obsessing over every calorie and still not seeing results? You're not alone. While counting calories works for some, it's not the only path to successful weight loss. Dr. Christie Risinger, a Board-Certified Internal Medicine Physician with over 15,000 hours of clinical experience, reveals simpler, evidence-based strategies that have helped thousands of her patients lose weight successfully. Here's what actually works, according to her research and clinical experience.

Start Small to Win Big

"Even a loss of 5% of your body weight has proven health benefits," Dr. Risinger says in her post. For someone weighing 250 pounds, that's just 12.5 pounds – an achievable goal that can make a real difference. She notes that this modest weight loss can even reverse type 2 diabetes and prevent pre-diabetes from progressing. "I don't say this to discourage anyone, but simply to give yourself some grace and help you to set realistic goals," she emphasizes.

Write It Down to Lose More

Healthy,Diet,Eating,Plan.,Meal,Planning.,Slimming,And,Weigh,LossShutterstock

Instead of obsessing over exact calories, simply track what you eat. "A study in 2011 reviewed 22 studies and found a consistent relationship between self-monitoring and successful weight loss," Dr. Risinger explains. Start by writing down everything you eat and eliminate obvious sources of excess calories. "If you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day... that's about 50 pounds in a year," she warns.

Focus on Food Quality First

Young,Woman,Shopping,In,The,SupermarketShutterstock

"When you do eat, the foods you're eating should be whole natural foods, meaning not processed and they're high in fiber, low in sugar," Dr. Risinger emphasizes. This simple approach often naturally reduces calories without the need for constant counting. She adds that "there are better health benefits if the protein source is from plants than when it's from animals."

RELATED:Woman Loses 72 Pounds in 7 Months Using Tirzepatide “I Can't Believe The Changes”

Try the Mediterranean Way

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

Among all diets, one stands out: "As a physician, the one plan I would recommend for anyone, whether they're trying to lose weight or not, is the Mediterranean diet." Dr. Risinger explains its simplicity: "This diet is high in fruits, veggies, whole grains, beans, nuts, seeds, and olive oil. It allows moderate amounts of fish, poultry, and dairy, but has little red meat." The benefits go beyond weight loss: "The Mediterranean diet was associated with a decreased incidence of Parkinson's disease, Alzheimer's disease, and multiple cancers."

Make Eating Mindful

Happy woman having fun while feeding her boyfriend with a cake in a cafe.Shutterstock

Dr. Risinger emphasizes a crucial habit change: "I want to encourage everyone to make eating an activity that connects you with other people. Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity." This mindful approach naturally helps control portions without counting calories.

Use Apps Smartly

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

Technology can make weight loss easier without calorie obsession. "One meta-analysis of 41 studies with over 6,000 participants showed that the use of mobile apps helped reduce caloric intake, increase fruit and veggie consumption, and helped people lose about five pounds," Dr. Risinger reports. She recommends choosing "any app that has interactive features with personalized messages and goal setting."

Build Sustainable Movement Habits

Cheerful senior friends exercising in park. Women in sportive clothes stretching on cloudy day. Sport, friendship conceptShutterstock

Exercise shouldn't feel like punishment. "Physical activity should be done five to seven days a week for approximately 30 minutes or more," Dr. Risinger advises, but adds an encouraging note: "These minutes can be spread throughout the day." The goal is to find movement you enjoy and can stick with in the long term.

Create a Support System

Group of women in their 30s walking together in the outdoors. Cute blond and fit women in their mid 30s who are active and working to stay healthy. Full length photo with copy spaceShutterstock

Success rarely comes alone. "People have more success with weight loss when they regularly attend a weight loss program or accountability group," Dr. Risinger notes. She also recommends regular weigh-ins: "If you know early that you're gaining weight, you can make small adjustments." Importantly, research shows this habit doesn't increase anxiety or depression.

RELATED:10 Steps This Fat Loss Coach Used to Drop 20 Pounds Without Gaining It Back

Your Simple Success Plan

A Greek salad with olive oil and tomatoes in front of the a breathtaking view to the blue, Aegean sea as a concept of Greek food in summer time,Shutterstock

Dr. Risinger's evidence-based takeaways:

  1. Set a realistic first goal of 5% weight loss
  2. Track what you eat without obsessing over calories
  3. Choose whole, unprocessed foods
  4. Follow Mediterranean-style eating patterns
  5. Make eating a mindful, social activity
  6. Use technology for support, not stress
  7. Move regularly in ways you enjoy
  8. Build a support system for accountability.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Weight Loss Methods a 77-Year-Old Expert Swears By

Candace_Cima_Life_in_My-_70s10
Copyright lifeinmy70s/Instagram
Christopher Roback
By Christopher RobackDec 07, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Trying to lose weight can feel overwhelming with countless diets and conflicting advice. As a 77-year-old businesswoman and former model, Candace Cima has spent years researching and testing what truly works for sustainable weight loss. Through her platform, Living My Life in My 70s, and social media presence @Lifeinmy70s, she's helped thousands achieve their health goals using evidence-based methods. Here are her ten proven strategies, backed by scientific research, that can help you achieve lasting weight loss success.

Set Small Goals for Big Health Wins

"I want to encourage each of you that even a loss of 5% of your body weight has proven health benefits," Candace explains. "If you're 250 pounds, losing 12 and a half pounds can make a difference." She says that this modest weight loss can help prevent or even reverse conditions like type 2 diabetes, making it a realistic and worthwhile goal for beginners.

Keep Track of Everything You Eat

"By simply becoming more aware of what you're eating, you will change some bad habits," Candace notes. She points to research that consistently shows self-monitoring leads to successful weight loss. "A study in 2011 reviewed 22 studies and found a consistent relationship between self-monitoring and successful weight loss," she adds, recommending apps like MyFitnessPal for easy tracking.

Learn Your Daily Calorie Needs

Understanding your personal energy requirements is crucial for success. "Weight loss comes down to calories in versus calories used," Candace states. "An average deficit of 500 calories a day will result in an initial weight loss of about one pound a week." She advises that as your weight decreases, you'll need to adjust these numbers accordingly.

Cut Out Hidden Calories First

"Eliminate easy sources of excess calories like sugared beverages, switch to simply drinking water," Candace advises. She illustrates this with a practical example: "A beer has about 150 calories, so if you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day. If you keep this up every day, you'll gain about a pound a week or four pounds a month."

Choose a Diet You Can Stick To

"The fundamental point is to adopt a diet that creates a negative energy balance on adequate food quality," Candace emphasizes. While she acknowledges that different approaches work for different people, she particularly recommends the Mediterranean diet. "This diet is high in fruits, veggies, whole grains, beans, nuts, seeds, and olive oil. It allows moderate amounts of fish, poultry, and dairy, but has little red meat," she explains.

Consider Structured Support Programs

For those feeling overwhelmed, Candace recommends commercial weight loss programs. "I like these programs because they're convenient, provide the food and provide a lot of support with them," she says. Research shows Weight Watchers and Jenny Craig participants maintain significant weight loss after 12 months, though she cautions against very low-calorie or liquid diets.

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

Use Smart Technology

Modern weight loss apps can be powerful tools when used correctly. "Choose any app that has interactive features with personalized messages and goal setting," Candace recommends. "The more specific and tailored it is to you, the better it will be." Studies show these apps help users reduce caloric intake and increase healthy food consumption.

Make Eating a Mindful Activity

"I want to encourage everyone to make eating an activity that connects you with other people," Candace shares. "Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity." This approach helps develop a healthier relationship with food while strengthening social connections.

Focus on Diet Before Exercise

While exercise matters, Candace emphasizes proper order: "I would ask you to shift your focus to your diet when weight loss is the desired goal. You need to lower your calories." She recommends gradually increasing physical activity over time to maintain weight loss rather than relying on it for initial results.

RELATED: 5 Things I Eat to Amp Up My Protein Intake Without Extra Calories

Build Habits That Keep Weight Off

"The biggest predictor of keeping the weight off? Well, exercise," Candace reveals. She recommends 30 minutes of physical activity five to seven days a week, spread throughout the day if needed. Daily weigh-ins also help: "If you know early that you're gaining weight, you can make small adjustments." Regular participation in accountability groups provides additional support for maintaining success.

💪🔥Body Booster

Key Takeaways:

  • Begin with a realistic 5% weight loss goal
  • Track everything you consume
  • Know your personal calorie needs
  • Eliminate liquid calories first
  • Choose a sustainable eating plan
  • Consider structured support
  • Use technology wisely
  • Practice mindful eating
  • Prioritize diet changes
  • Build maintenance habits.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Simple Tricks to Shed 10 Pounds Every Month Without Strict Dieting

Attractive young woman with athletic body measures her waist with a measure tape.
Shiutterstock
Ferozan Mast
By Ferozan MastJun 14, 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
✓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.

Losing ten pounds a month depends on your starting weight—for those with plenty of excess fat to lose, it’s a more reasonable goal than for those who don’t. “Drastically cutting calories, eliminating entire food groups, or depriving yourself of foods you actually like are not strategies for long-term success. The good news is that you can permanently change destructive eating habits and break the ‘diet mentality’ for good,” according to Yale University. Here are 15 simple tricks to encourage fat-burning, weight loss, and overall health.

Try Intermittent Fasting

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

For some people, it’s easier to not eat than eat just a little bit until meal times. “Fasting—abstaining from eating for some period of time—is an ancient practice that is safe when not taken to extremes,” says Harvard Health. “Traditionally, the benefits of fasting have been both spiritual and physical.”

“Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Mediterranean Diet

Greek salad with beautiful sea view in Santorini island, Greece. National greek cuisine concept. Travel and vacationShutterstock

The Mediterranean diet doesn’t even feel like a restrictive diet. “It contains moderate amounts of yogurt, cheese, poultry, and fish,” says Harvard Health. “Olive oil is its primary cooking fat. Red meat and foods with added sugars are only eaten sparingly. Besides being an effective weight loss method, eating a Mediterranean style diet is linked to a lower risk of heart disease, diabetes, depression, and some forms of cancer.”

Skip the Cocktails

Fresh,Strawberry,Mojito,cocktails ,Drinks, mocktailsShutterstock

Be very mindful of alcohol while trying to lose weight. “If you drink alcohol, keep in mind that it supplies calories but no nutritional value,” says Clark University. “A light beer, a glass of wine, or an ounce of liquor each has about 100 calories. There may also be health problems associated with drinking alcohol.”

Plant-Based Foods

Farmer holding fresh tomatoes at sunset. Food, vegetables, agricultureShutterstock

Healthy foods are non-negotiable when it comes to weight loss. “One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables, and whole grains,” says the Mayo Clinic. “Strive for variety to help you achieve your goals without giving up taste or nutrition.”

Meal Prep

Homemade Keto Chicken Meal Prep with Veggies in a ContainerShutterstock

Prepping your meals can help you avoid unhealthy choices. “Busy, over-packed schedules can send you straight to the drive-thru if you don’t have a plan,” according to Yale University. “Make use of your downtime to develop a basic menu for the upcoming week, go food shopping, and batch cook. Keep healthful foods on hand so you can toss together a wholesome meal in no time.”

Keep Track

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

“Use a food diary or tracking app to understand what, how much, and when you’re eating,” says the American Heart Association. “Being mindful of your eating habits and aware of your roadblocks can help you get real about your goals.”

Portion Sizes

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

Watch those portion sizes! “It’s easy to overeat when you’re served too much food,” says the American Heart Association. “Smaller portions can help prevent overeating. Learn the difference between a portion and a serving and how to keep portion sizes reasonable.”

Healthy Fats

Ripe,Avocados,In,Hands,Against,The,Background,Of,Boxes,WithShutterstock

Healthy fats are good for your health and waistline. The best part? They’re delicious, so you don’t feel deprived. “Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils,” says the Mayo Clinic. “Choose low-fat dairy products and lean meat and poultry in limited amounts.”

RELATED:20 Abdominal Fat-Blasting Tips for a Flatter Stomach in 60 Days

Watch Your Calorie Intake

Calories Nutrition Food Exercise ConceptShutterstock

While you don’t need to go on a strict diet for weight loss, you do have to keep calories in mind. “The bottom line: to lose weight you have to use up more calories than you take in,” says Yale University. “Since a pound is about 3,500 calories, you need to reduce your intake by 500-1,000 calories a day to lose about 1 to 2 pounds a week (don’t go lower than 1,200 calories a day though!).”

Steady Energy

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

Try to keep your energy levels steady throughout the day. “Distribute your calories throughout the day rather than eating most of them after the sun goes down,” according to Yale University. “This helps to keep your metabolism fired up, prevents drastic swings in blood sugar and helps with portion control throughout the day.”

Move Your Body

Athletic sexy woman walking or jogging on a path during sunrise or sunset.healthy lifestyle concept. young fitness woman walking on summer forest trail.Back view.Shutterstock

“While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge,” says the Mayo Clinic. Exercise can help burn off the excess calories you can't cut through diet alone.”

RELATED: 15 Proven Strategies to Drop 2 Pounds a Week with Minimal Effort

Keto Diet

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

Many people find the keto diet effective for weight loss. “Research does show that keto is an effective way to jump-start weight loss and improve blood-sugar levels,” says Harvard Health. However, it is hard to maintain, and to date we are lacking long-term studies that show it to be a sustainable eating pattern for keeping weight off.”

Moderate Physical Activity

Woman runningShutterstock

You don’t have to spend hours at the gym to get results. “Physical activity is anything that gets your heart rate up, such as brisk walking,” says the American Heart Association. “Aim for at least 150 minutes of moderate activity a week. Move more, with more intensity, and sit less.”

Get Support

Cheerful female friends walking outdoors in city and having fun. Young women piggybacking their friends outdoors in the city.Shutterstock

Losing weight is so much easier when you have the help of the people around you. “Share your weight loss plan with someone you trust,” says the NHS. “They can help motivate you when you have a bad day.”

RELATED: 8 Steps I Used to Stop Sugar Addiction and Drop 30 Pounds

Don’t Obsess

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

Don’t obsess about how fast you lose weight. Any progress is good progress! “We are richly endowed with genes that defend the storage of calories as fat,” says Michael Rosenbaum, MD, professor of pediatrics and medicine at Columbia University Vagelos College of Physicians and Surgeons, who studies how our bodies fight weight loss. “Even a small amount of sustained weight loss can have tremendous health benefits, and anyone who achieves this should be supported and admired.”

💪🔥Body Booster: Be mindful of portion sizes when trying to lose weight and keep it off.

Nutrition & Diet

9 Ways to Lose Weight Without Counting Calories, According to a Coach Who Lost 160 Pounds

Amber_Clemens_amber_c_fitness1
amber_c_fitness/TikTok
Leah Groth
By Leah GrothSep 03, 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
✓Fact-Checked

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

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

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

So, you want to lose weight. Most people will tell you that to do so, you need to start counting calories and ensuring you are eating in a caloric deficit. Not true claims one weight loss warrior, who lost a whopping 160 pounds and changed her life. In a new viral video, Amber Clemens (@amber_c_fitness) offers nine alternatives to calorie counting. “You want to lose weight but don't want to count calories. Here are nine things to do that will help put you in a calorie deficit.” Here is what you can do to lose weight without doing math; we also asked for the opinion of a Board Certified Sports Dietitian.

Amp Up Your Protein Intake

@amber_c_fitness

9 things that can help you lose weight that have nothing to do with counting calories. #weightloss #weightlosstips #easyweightloss #beginnerweightloss #beginnerworkout #caloriedeficit

Number one, eat more protein. “Protein is a macronutrient that takes the longest to digest, so it keeps you fuller for longer and helps maintain your muscle mass,” says Clemens. According to The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, protein needs depend on body size, gender, and activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

Cook Your Meals

Romantic couple is cooking on kitchen. Handsome man and attractive young woman are having fun together while making salad. Healthy lifestyle concept.Shutterstock

“Number two, cook at home more often,” instructs Amber. “The amount of hidden calories in some fast food or take-out food is astronomical. Trust me.” Studies confirm that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning was associated with a healthier diet and less obesity.

Related: The Best Foods to Eat Before and After Fasting, According to Dave Asprey

Get More Steps In

Woman walking in the park with bottle water in summer health care concept.Shutterstock

Number three, walk more, she suggests. “Walking is sustainable. Most everyone can do it. Give yourself a step goal and stick to it.” Science, including a 2018 study published in the journal Obesity, supports that walking 10,000 steps a day promotes weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and JAMA Internal Medicine have linked walking 10,000 steps a day to less dementia and cardiovascular disease overall, with a more negligible risk of heart disease, heart failure, and strokes.

Reduce Liquid Calories

Soft drinksShutterstock

“Four, reduce or cut out liquid calories. They add up very, very fast,” she says. Soft drinks, sugary coffee drinks, juice, and even smoothies are examples of liquid calories.

Amp Up Fiber Intake

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

“Number five, eat more fiber-rich foods, fruits, veggies, high-fiber wraps, things like that,” says Amber. “Fiber, along with protein, will help keep you fuller for longer and is crucial for proper gut health.”

Lift Weights

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

“Number six, lift weights multiple times per week. Having more muscle in your body requires your body to burn more calories to maintain it. Plus, just having muscle on your body is beneficial in so many ways,” says Amber. The Mayo Clinic explains that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It can also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Make Food Swaps

Zucchini raw vegan pasta with avocado dip sauce, spinach leaves and cherry tomatoes on plate. On dark background. Vegetarian healthy foodShutterstock

Number seven, make easy food swaps. “I have a bunch of examples of these on my page. Just swapping out a few ingredients can automatically save you a lot of calories,” she says. This could be swapping out pasta for zucchini noodles or chickpea pasta, white bread for whole grain, or using Avocado Oil spray instead of Olive Oil.

Sleep More

Sleeping,sleep,snooze,bed,asleep,night,dreamShutterstock

“Number eight, get more sleep,” advises Amber. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

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

Eat Smaller Portions

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

“And number nine, eat smaller portions,” she concludes. For example, if you go out to eat at a restaurant, try to eat half your meal and take the rest home instead of trying to clean off your plate.

💪🔥Body Booster: Instead of restricting your diet, focus on adding things like protein and fiber. Also, try swapping out unhealthier ingredients with similar ones that offer more nutritional value.

Nutrition & Diet

Mom of 4 Over 30 Lost 40 Pounds in 6 Months with Daily Walks

Ashley_Hughes_huze8
From Struggling Mom to Fit Influencer: How I Dropped 40 Pounds with These 3 Simple Habits
Copyright ashleyhuze/Instagram
Christopher Roback
By Christopher RobackApr 10, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

We've all been there—standing on the scale, feeling like change is impossible. For Ashley Porter, that frustration peaked when she saw the number on her scale matched what she weighed the day she gave birth to twins. As a busy mom of four in her thirties, she felt stuck in a cycle of failed attempts and disappointment. "I had done countless weight loss challenges in my life," Ashley shares in her post. "After each baby, the weight seemed to be a little more difficult to get off." But through a dedicated six-month journey involving daily walks and establishing key morning habits, Ashley not only lost 40 pounds but created a sustainable lifestyle she loves. Her story proves that it's never too late to transform your life—and shows exactly how you can do it too.

The Turning Point

Everyone reaches a breaking point before making a real change. For Ashley, October was her darkest month. "I got to the point where I felt I wasn't in control of so many areas of my life," Ashley admits. "I just felt every aspect of my life just felt sad." She had gained weight with each pregnancy and never fully lost it before the next one. When she stepped on the scale at 33 and saw she weighed exactly what she did the day she delivered twins, something inside her shifted. It was time for a change.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

The Decision That Started It All

Sometimes simply acknowledging you're unhappy creates the momentum for change. "On Halloween last year, I remember sitting down with my husband and talking about all the areas of my life that I wasn't happy with," Ashley reveals. That honest conversation became her catalyst. "In that moment, I immediately felt better. I felt happier. I felt excited," she says. By recognizing her power to choose a different path, Ashley experienced an immediate mental shift that would fuel her entire journey.

Morning Habit 1: The Daily Checklist

Ashley's transformation began with a simple tool—a daily checklist that kept her accountable. "On November 1st, I made my very first checklist and I got on Instagram and I told everyone what I was doing," Ashley explains. Her checklist included items like working out 4-5 times weekly, personal development, daily walks, 8 hours of sleep, and eliminating negativity. This morning ritual of creating and reviewing her checklist set the tone for each day. By making her commitment public, she created extra accountability that helped her follow through consistently.

Morning Habit 2: Personal Development

Starting each day with personal growth became a cornerstone of Ashley's success. "I knew I had so much mental work I needed to do, and spending time daily in personal development, meditating, and focusing on removing negativity from my life, which also included negative self-talk," Ashley shares. She began each morning immersing herself in content that supported her goals—listening to podcasts or watching motivational videos while preparing breakfast. This intentional morning practice reshaped her mindset and fueled her motivation throughout the day.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Morning Habit 3: Visualizing Her Future Self

Ashley's powerful morning visualization practice changed how she approached each day. "Imagine the highest version of yourself and start showing up as her," became the screensaver on her phone and her daily mantra. Each morning, Ashley would envision her ideal self and how that person would navigate the day ahead. "What would her morning routine look like? What time would she go to bed? How would she spend her time in the day?" she would ask herself. This morning habit helped close the gap between her current reality and her aspirations.

Daily Walks: The Consistent Physical Practice

Walking became Ashley's gateway to consistent physical activity. As part of her six-month commitment, she incorporated daily walks into her routine, making them non-negotiable. "I had to unbecome who I naturally am," Ashley admits. "Naturally, I want to stay up late and sleep in all morning. Naturally, I want to relax all day." These walks not only contributed to her weight loss but became a time for mental clarity and reinforcing her commitment to change. The simplicity and accessibility of walking made it the perfect foundation for her physical transformation.

The Decision-Making Framework

Ashley developed a powerful question that guided her choices throughout the day. "Anytime a decision in my day was to be made, I'd ask myself, what would a fit person do?" she explains. This simple framework helped her navigate temptations and stay aligned with her goals. "Yes, I would rather eat a bag of chips. And I knew that was going to give me temporary satisfaction," she acknowledges. "But consciously choosing a healthier alternative made me go to bed feeling accomplished and proud." This mindset shift transformed her eating habits without extreme dieting.

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

Create Your Supportive Environment

Your environment either supports or sabotages your goals. "To really completely reinvent yourself, you've got to be eating, sleeping, breathing this new lifestyle," Ashley emphasizes. She intentionally surrounded herself with content and people that reinforced her new path. "Start following accounts on social media that will inspire you every single day to stick to your new lifestyle. Unfollow anyone who maybe causes you to have negative thoughts," she advises. This environmental design made good choices easier and strengthened her resolve.

Focus On Daily Actions, Not Just Results

Ashley discovered that targeting daily behaviors, not just outcomes, accelerated her progress. "Instead of saying, my goal is to lose 20 pounds, that can be your big goal. But your goal today is to get your workout in and to stick to your meal plan," she suggests. This shift created immediate wins and deeper satisfaction. "When you do this consistently, your big goal happens by default," Ashley explains. By celebrating daily actions rather than distant results, she maintained motivation throughout her journey.

The Power of Daily Progress

The joy of transformation comes from the journey itself. "You will never be happier than when you are working towards something," Ashley insists. She found truth in the idea that "progress equals happiness," experiencing greater fulfillment with each step forward. "The day you decide to change and you wake up and you're crossing things off your checklist that are helping you move the needle towards your goals—you will never be happier," she shares. This realization kept her going even on difficult days.

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

When New Habits Become Your Identity

The ultimate reward came when Ashley's new behaviors became automatic. "Eventually the decisions that used to be so hard or uncomfortable for you to make will become uncomfortable for you to not make them because this is just who you are," Ashley explains. After six months of consistent effort, her healthy choices no longer felt like a struggle—they simply felt like her. The morning habits, daily walks, and mindset shifts had transformed not just her body but her identity. "This is the new you," she affirms, celebrating the sustainable nature of her 40-pound weight loss. 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 a Bikini Competitor Who Beat Belly Fat at 50 and Here's How You Can Too

Melissa Neill msmelissaneill MelissaNeill
Copyright msmelissaneill/Instagram
Melissa Neill
By Melissa NeillApr 10, 2025
Melissa Neill
CEO of Body By Bikini
Melissa Neill is a weight loss coach and the founder of Body By Bikini.
See Full Bio
Follow:
✓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.

That unexpected belly fat that seems to appear out of nowhere once you hit your 40s can feel impossible to lose. No matter how many sit–ups you do or salads you eat, that stubborn midsection just doesn't budge like it used to. I know exactly how frustrating this is because I've been through it myself.

As a fitness coach who specializes in helping women over 40, I discovered the real solutions to menopause belly fat through my own journey competing in bikini competitions. Back in 2018, I was struggling just like you might be now – trying all the usual methods and seeing no results until I finally cracked the code.

Today, I'm going to share the exact process that has helped over 13,000 women lose menopause belly fat – a straightforward approach you can follow to flatten your midsection in just 6–8 weeks. If you're tired of feeling uncomfortable in your clothes and ready for real solutions that work with your changing body, you'll want to read every word of what follows.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Why We Get Menopause Belly Fat

First off, I'm going to show you the shocking reasons you have gained fat around your midsection and how, once you hit the age of 40, your body has changed.

Linda is one of my clients – she was struggling with belly fat after having a child. The lifestyle she adopted was catching up with her, but she couldn't understand why. She was doing the same things she did in her younger days, but gradually her waist was expanding. She couldn't find clothes to fit, and she realised she had to make a choice to either go and buy new clothes or do something about her expanding waistline.

She decided to take action and join my program. As each week passed, she saw her waistline diminishing and lost 20 lbs. Linda was elated she had found success when it had eluded her before. You can see from these pictures and the smile on Linda's face talking about it that she was really happy with her results in just 8 weeks.

So what had happened to Linda's body, and why had she gained so much weight?

There are three things in Linda's body that were causing her belly fat and preventing her from losing weight using the traditional methods.

1. Insulin Resistance

If you try pouring water into an already soaked sponge, the sponge can't absorb any more water. That's the same as your glucose or sugar in your body – it can't be absorbed like it used to, so you get blood sugar spikes that cause fat gain.

The fat gain will typically sit around your midsection, as Linda found.

2. Loss of Estrogen

Linda's body once she hit the age of 40 is changing due to her hormones. This is because her body has lost estrogen. You can see here she started to store fat around her midsection. That's because as her body has lost estrogen, it's trying to make more, and with that, it makes more fat too. And that typically sits around her midsection. She hasn't changed anything – she has the same lifestyle habits, but her body is storing more fat because it's lacking in estrogen.

3. Loss of Muscle

There is another important thing that is happening to Linda's body, which is adding to the already expanding waistline.

Linda and every woman at this stage will find that her muscles are declining. It's declining at a rate of 1% per year once you hit the age of 40.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Why Is That Important?

Muscle is like logs I am putting on a fire—the more you have, the longer and hotter the fire burns, even when you're not stoking it.

When you have more muscle, like more logs on the fire, your body is going to burn calories without effort, just when you're sitting, resting, and sleeping.

But as you age, you are not getting that magic effect of muscle. Take me – I'm 58 – if I hadn't done anything about it, I would have lost 18% of muscle or 18% of the logs I had available to burn.

Inflammation

Let's move on to the fourth thing that is happening in your body.

When I was perimenopausal, I was suffering from 2 things I couldn't quite understand. I was getting water retention and bloating. This was during the time I was doing bikini shows, and leading up to the show, I would get really anxious about the water retention and bloating. My ankles would always swell up towards the end of the day, and my coach would order me to have my legs raised to ease this.

And the bloating would get worse throughout the day, and I would have a particular reaction to eating certain foods, like dairy and even natural sweeteners.

What was going on was inflammation, which is a huge problem for perimenopausal and menopausal women and contributes to our belly fat.

Simply put, your body becomes more inflamed as a way of healing itself. But many women experience chronic inflammation, and when left unchecked, it will lead to weight gain, joint pain, and even autoimmune diseases like Hashimoto's.

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

What Doesn't Work For Belly Fat

So we've learned why we get belly fat, so I'm going to show you why some traditional methods for fat loss won't work anymore. These were methods when you were younger, and some people will even get upset and angry with the first one I'm going to talk about because they love it. But I am not talking about whether you love it, I'm talking about whether it reduces belly fat.

Do you remember the role of muscle, and loading more logs on the fire would keep the fire burning longer and hotter without effort? Well, there are some things that are going to put that fire out, like throwing cold water on it. In other words, they are going to slow your metabolism down.

Running: It’s the worst kind of exercise you can do, because you will reduce your muscle mass.

Very low carb, low calories, or extreme fasting: again, as it will result in loss of muscle, so they are going to put your fire out.

Torch Belly Fat with These Exercises

Remember that fire we were talking about and how we can add more logs on so the fire burns hotter and for longer? That is done by building more muscle. So you need to lift weights to get this magical fat burning.

But you're not going to get bulky like a bodybuilder. You're just putting back the muscle you lost through the aging process.

RELATED:5 Movement Hacks to Shed Pounds From a Sports Medicine Specialist

Lifting Weights

What happens to your body when you lift weights is that your metabolism speeds up and you are going to be burning calories when you are sitting around, sleeping, and doing everyday things.

It's not about the calories you burn when you are exercising, and it's the calories you burn throughout the day when you are lifting weights.

And that's not the only benefit of lifting weights.

Remember that sponge that couldn't soak up the water because it was full up because of insulin resistance? You can make your sponge bigger by adding more muscle. The more muscle you have, the better your body is at absorbing glucose. So lifting weights is your new friend.

Your body turns into a fat-burning machine when you lift weights.

This is why I have remained so lean for years after my initial success at transforming my body and becoming a stage competitor.

Now I strength train 4 times a week for around 45 mins to an hour per session. So I don't spend huge amounts of time working out. Some people are surprised by this.

And there are two more forms of exercise that will help you keep those logs on the fire, in other words, support your metabolism:

As well as strength training, you do want to be doing some sort of cardio, but not to the detriment of your strength training. We have already learned that too intense cardio can throw water on the fire, but there is a type of cardio that will enhance your muscles and help you put more logs on your fire….

Walking

Walking is amazing for menopausal women because it will not deplete your muscles and it's easy on your joints. You want to get in 7,000 steps per day, which will help your body burn extra calories with the minimum effort. To up your walking game, I love to add in a weighted vest, and that's what I do with my clients. It really is a game changer. Go for 10% of your body weight.

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

High Intensity Interval training

Another option is to implement High-Intensity Interval training (HIIT). But only in small amounts. You want to be doing 15–20 minutes per session, no more than 4 times a week. You can go for 30 minutes, but I wouldn't do that anymore, so you don't end up depleting your muscles.

Personally, I love HIIT, but not everyone does, so if you don't like it, stick to walking.

Eat Your Way to a Flatter Tummy

Exercise is not the only tool in your armoury when it comes to the war against belly fat. How you eat is absolutely crucial, and I am going to reveal my secret to eating, which will absolutely torch belly fat and has been so successful for the thousands of women on my programs.

So we've discovered earlier that we get inflammation & insulin resistance; so how do we tackle them?

To reduce inflammation, we need to be eating food that will fight inflammation and cutting out foods that make it worse.

That's cutting out ultra-processed foods, refined carbs, and alcohol, and instead having a diet that is rich in vegetables, fruit, and whole foods.

Foods that actively fight inflammation are berries, tomatoes, peppers, green leafy veg, green tea, oily fish, and even 70% cocoa dark chocolate.

Remember that sponge that couldn't soak up the water because it was full. You can reduce the amount of water you are sending to your sponge. The water is glucose in your body and too much if it will make your sponge overflow. So you should be eating less sugar and fewer refined carbs like white flour and swap these for whole grains and starchy veg.

Then there is an amazing food group which will put more logs on your fire like strength training.

That's Protein

Protein helps with belly fat in 2 ways:

1. Your body takes longer to break down protein, so you are burning more calories than when you eat carbs and fats

2. Protein will support strength training and is the building block to putting on muscle, so it will help with putting those logs on the fire.

You want to be getting in 1g of protein per pound in body weight, which sounds a lot, but that's eating protein at every single meal and snack.

But is eating non-inflammatory foods and increasing your protein all it takes to lose belly fat?

No, you do need to be burning more energy than you are consuming in food for this to work. In other words, you do need to be in a calorie deficit.

I know many of you ask me how many calories I should be eating. The answer is – that depends on so many things. What your goal is, how much activity you are doing, and how much you currently weigh. You also need to have a workout plan that's designed for your level of fitness, experience, and goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

About the author: Melissa Neill is a weight loss coach and the CEO of Body By Bikini

Fitness & Workouts

5 Best Walking Exercises for Burning Fat After 50

Josh York JoshYorkGG joshyorkgg
Copyright JoshYorkGG/YouTube/Shutterstock
Josh York
By Josh YorkApr 10, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
See Full Bio
Follow:
✓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.

Walking is something most of us do every day without much thought, but it can be transformed into a powerful fat-burning exercise, especially for those over 50. Throughout my career as a personal trainer, I've seen clients lose significant weight and become happier with who they are simply by adding a daily walk to their schedule. It's an accessible workout that fits naturally into your daily routine. Ready to turn your regular walks into fat-burning sessions? Here are five exercises that will help you do just that.

Why Walking Works Best for You After 50

Morning jog. Beautiful sporty woman in sportswear and earphones looking at her watch, checking the result while running in a green park on a sunny summer day

Shutterstock

Walking is a great low-impact workout option that is easy on the joints, making it a go-to exercise for people over 50. It is an extremely accessible workout that fits naturally into your daily routine, plus the intensity can easily be varied depending on the speed at which one walks, helping to burn more calories and improve fat loss. Additionally, walking aids in building and maintaining muscle mass, which is important as metabolism slows down naturally with age. Walking provides other benefits such as improved cardiovascular health, reduced risk of chronic diseases, and increased bone density.

This is a better option for people over 50 due to its low-impact nature, accessibility, and gradual progression that walking offers. High-intensity activities put stress on joints like the knees, ankles, and hips, which can increase injury risk. Walking requires no additional equipment or facilities, and you can increase the intensity or duration throughout the exercise to make it adaptable to your fitness level.

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

1. Walking Lunges

Mature couple having a workout together in the park

Shutterstock

How to do it: Start standing straight up with your feet together. Take a step forward. Bend at your knees until they are at 90 degrees. Rise back up and step forward with your back leg to bring your feet back together. Repeat with the opposite leg.

Why it's beneficial: Walking lunges are beneficial because they boost metabolism and burn calories through the engagement of large lower-body muscles such as your quads, hamstrings, glutes, and core muscles. They also improve your strength, stability, and functional fitness.

Mistakes to avoid: Common mistakes to avoid when doing walking lunges are leaning forward or backward, rushing the movement, not engaging the core, and not breathing properly. These will all decrease the benefits of the exercise if performed incorrectly.

2. Power Intervals

Caucasian mature female runner athlete tying training shoes while jogging on the stadium in public park in the morning. Active healthy sporty lifestyle.

Shutterstock

How to do it: Begin with a brisk walking warm-up for five to 10 minutes. Speed up your pace with a power walk for a set duration. Slow down to a more moderate pace to allow for recovery. Continue alternating between the two paces for the duration of your walk.

Why it's beneficial: This exercise elevates your heart rate to lead to increased calorie burning during and after your workout. Power intervals also provide cardiovascular benefits that include lower blood pressure, reduced risk of stroke, and overall improved cardiovascular health.

Mistakes to avoid: The most common mistake is rushing intervals. It is not a sprint; the goal is power and controlled movements to get an effective workout. On the other side, make sure you slow down during the more moderate intervals to allow your body time to rest. Most importantly, warm up before and stretch after.

3. Overhead Presses

Beautiful senior woman on a walk in the park, performs exercises with dumbbells in her hands

How to do it: Grab dumbbells or water bottles as weights. Bend your elbows so the weights are at shoulder-height in a neutral position. As you walk, press your arms straight up. Lower them back to shoulder height and repeat.

Why it's beneficial: This workout is a dual-threat that combines cardiovascular exercise with strength training to promote muscle growth and increase metabolic rate to help with fat loss. Strength training fights the natural decrease of muscle mass that comes with aging, ultimately requiring more energy to maintain than fat and a higher resting metabolic rate. Overhead presses can also aid in improving bone density to reduce one's chances of osteoporosis and fractures, plus also improve posture.

Mistakes to avoid: A common mistake is selecting too heavy a weight. Keep in mind that you want to select a weight you can maintain throughout your walk, so start light and build up as you get stronger. It is important for your posture and injury avoidance that you don't arch your back.

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

4. Walking Backwards

Close up of unrecognizable young woman legs ready to run wearing sneakers and tropical leggings with palm trees

Shutterstock

How to do it: Find a clear and flat path. Maintain your balance by slowly and carefully lifting one foot and placing it behind the other. Bring the second foot behind the first. Repeat this rhythm for a selected distance or time.

Why it's beneficial: Walking backwards activates different muscles compared to walking forward. This generates greater calorie burn and improved cardiorespiratory fitness by forcing you to work harder, while also improving balance, stability, and flexibility. The workout hits your glutes, hamstrings, quads, and core. Additionally, it can improve your brain function by providing a change of pace and a mental challenge for you to focus on the new movement.

Mistakes to avoid: The most common mistakes are obstacles and uneven surfaces. Simply check your surroundings before beginning your workout. You will be grateful you did as it allows you to focus on the exercise and be fully in the moment without worry. Start with small steps to get a grasp of your footing through accurate distances and directions to avoid falling.

5. Calf Raises

Close-up of gil's bare feet on wet sand. Running shoes and cold sea in the background. tip toe, Calf raises

Shutterstock

How to do it: Pause at pre-set intervals during your walk. Stand with your feet together. Place your arms straight by your side. Rise up on your toes and slowly return your feet to flat on the ground.

Why it's beneficial: Calf raises are beneficial in helping with muscle mass and endurance. By performing calf raises, you are building muscle tissue that burns more energy compared to fat at rest, leading to a boost in your metabolic rate when not working out. This is also essential to enhancing your physical activity and improving cardiovascular health by strengthening the muscles that pump blood back to your heart. Calf raises provide better circulation and cardiovascular function.

Mistakes to avoid: Focus on the full range of motion through slow and controlled movements. This means maintaining straight knees and avoiding bouncing or rolling your ankles.

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

Don’t Have Unrealistic Expectations

Mature woman drinks water while exercising in the park. The concept of a healthy lifestyle. Copy space​Final WordShutterstock

When you're getting into a workout routine, it's easy to fall into some common traps. Things like skipping your warm-up, doing too much cardio, ignoring strength training, or expecting overnight results can really hold you back. It’s also important to stay consistent, fuel your body with the right nutrition, and keep track of your progress. These little things make a big difference—and skipping them can make it way harder to see the results you’re working for.

How to Start Your Fat-Burning Walking Routine

Mature Couple On Autumn Walk With LabradorShutterstock

Start by focusing on consistency and gradual progression to find a routine that works for your body and schedule. You don't want to overdo it early on, so start slow and build up as you start to feel more confident. Small steps will help build big results over time.

I highly recommend walking, whether with a friend or by yourself – it is simple and effective. By incorporating these exercises into your walks, you'll maximize your fat-burning potential and enjoy all the benefits walking has to offer. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

About the author: Josh York is a certified personal trainer and the founder of GYMGUYZ

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