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Nutrition & Diet

11 Ways to Turn Your Diet Into a Lifestyle Change

Long-lasting change is possible.

Tj Mocci, lmft, ced-s
By Tj Mocci, lmft, ced-sJun 10, 2024
Tj Mocci, lmft, ced-s
Clinical Director
Over 15 years of experience in therapy, with leadership roles at Kaiser Permanente, Center for Discovery, and ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.
Shutterstock
Tj Mocci, lmft, ced-s
By Tj Mocci, lmft, ced-sJun 10, 2024
Tj Mocci, lmft, ced-s
Clinical Director
Over 15 years of experience in therapy, with leadership roles at Kaiser Permanente, Center for Discovery, and ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

It seems like every few months a diet comes onto the scene and takes the world by storm. In the last decade, the most popular diets have included Whole30, Keto, and Carnivore. While the trends may evolve, diet culture is not new. It can be traced back to Ancient Greece.

Despite the long history of diet culture, humans haven’t cracked the code to make them work. Most people who lose weight on diets tend to gain it all back within a relatively short period of time.

As an Octave therapist specializing in disordered eating and body image, I have over 15 years of experience working with clients to help them reshape and redefine their relationship with food. Throughout my experience, I’ve seen over and over that diets typically fail, but lifestyle changes can have long-lasting effects.

What’s the difference? A diet tends to be a short-term, highly-regimented nutrition plan with a promise of a specific result, such as shedding a certain amount of weight or body fat. Lifestyle changes, on the other hand, are long-term plans that address more than just what you eat, how much, and when.

Here are the 11 ways you can turn a diet into a lifestyle change:

1. Ask yourself why you are choosing to make a change.

Young woman touching her belly looking in mirror at homeShutterstock

More often than not, I see that my clients opting for diets, especially extreme ones like the 75 Hard Challenge, are doing so because of external pressures. They may feel pressure from loved ones or co-workers, or longing to keep up with fashion trends.

I challenge all of my clients to look deep within themselves to identify the real reason they want to go on a diet. Keep asking yourself ‘Why?’ over and over again until you get down to the true motive you are embarking on the journey.

Make sure that your reasoning is connected to your individual needs and core values — not other people’s judgments or the latest fads.

When the reason why stems from inside of yourselves, you’re more likely to make a long-lasting commitment and stay motivated until you see a tangible change in your life.

Related: 12 Powerful Ways to Transform Your Body at Any Age

2. Create goals that go beyond the scale.

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

Diet goals tend to focus only on the number on the scale, but lifestyle changes will result in ripple effects in every area of your life. Set goals that your scale can’t show.

For example, I once had a client who wanted to go on a diet to lose weight. When we took a step back and assessed what she really wanted, she realized she was looking for more confidence and financial stability. She changed her mindset and her goals so that she could focus on what really mattered to her. After she put her energy in those areas, she reported higher self-esteem, and that her self-esteem boost contributed to her getting an amazing new job, which in turn created greater financial stability. Weight loss was no longer even on the table.

3. Practice flexibility.

Four Young Female Friends Meeting For Drinks And Food Making A Toast In RestaurantShutterstock

Diets are a sprint, and lifestyle changes are a marathon. You may be able to stick to a strict routine for a month, but at the end of the day, life happens.

Instead of striving for perfection, allow yourself to be flexible with your approach. For example, give yourself the freedom to dine out with friends, choose rest over exercise, and explore new cuisines. Practicing flexibility, and the self-compassion that comes with it, can do wonders for your mental health and mental well-being.

4. Ditch black and white labels.

Latin,American,Couple,Reading,Product,Label,On,Jar,groceries, supermarket, groceryShutterstock

The black and white labels that hurt us are not the ones printed on food products — it’s the rigid, binary labels of “good” versus “bad.”

When you label foods, it doesn’t create conditions to strike balance,practice moderation, and increase variety. In fact, labeling foods as “bad” can lead to feelings of shame and guilt.

If you label food as “bad”, you can bust that label by exposing yourself to the food more often. Consistent exposure will make the food less menacing and help neutralize your perspective.

5. Pay attention to hunger signals.

Hungry man opens the refrigerator at nightShutterstock

Can’t sit through a meeting without your stomach interrupting with loud grumbles? Falling asleep at night thinking of food? If the answer is yes, you may be overly restricting your food intake.

Our bodies are not accustomed to eating according to a handbook of what you supposedly should or shouldn’t eat. Instead, listen to your hunger and satiety cues, such as lightheadedness and fatigue. Ask yourself what your body needs at that moment and act accordingly.

Related: Kayla Itsines in Crop Top Reveals Effective Workout for Beginners

6. Tune into emotional cues.

Rear View Of A Confused Woman Looking In Open Refrigerator At HomeShutterstock

Sometimes emotions — not hunger — prompt us to eat. When you find yourself reaching for a snack, pay attention to your emotions to help understand why you eat and when.

Here are some questions you can ask yourself:

  • How do I feel before I eat?
  • Am I bored?
  • Am I feeling anxious?
  • Am I trying to cope?
  • Am I seeking connection?
  • Am I looking for happiness?

And if the answer is yes to any of the above and you still want the snack, eat the snack! This is another way to encourage flexibility (Tip #3).

7. Don’t add unneeded stress to your life.

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

Making any kind of change can be hard, and sometimes we unnecessarily make it more challenging than it needs to be.

For example, you might get rid of your cost-effective membership at a neighborhood gym to enroll in a boutique gym. The average gym membership is typically $40-70 per month, and a high-end fitness class costs an average of $34 per class. Making that kind of change can create financial stress without proper budgeting.

Keep an eye out if you’re seeing increased stress in your life, such as outspending your budgeting, not getting enough sleep, or seeing your relationships worsen. You may be creating trouble for yourself that can harm your overall well-being.

8. Be mindful of your historical relationship with food.

,Woman,,Guilty,Eating,Cake,Cheating,Diet,eating, disorderShutterstock

Disordered eating is more common than people assume, but it can be difficult to spot. Nearly a quarter of adults and children globally show signs of disordered eating.

In addition to consulting with your doctor before making a change, speak with a mental health professional to probe your relationship with food. Better understanding your unique connection to food can aid you in addressing issues and choosing an approach that works for you.

9. Eliminate body checks.

Smiling Woman Measuring body With Tape Standing In Front Of Mirror At Home. Beautiful fitness woman measuring butt in front of mirror in living room after fitness marathon. Selective Focus.Shutterstock

Body checking is the repeated practice of assessing your body shape, size, or weight. This may look like staring at a certain region of your body multiple times a day in the mirror, or weighing yourself several times daily.

Avoid looking at yourself in the mirror if your intention is to be critical. Actively practice building positive narratives around all parts of your body. When you choose to be kind towards your body, rather than punitive, it can make you feel better about yourself and encourage gratitude. If this is something difficult to do, consider working with a therapist to help you develop helpful practices.

Related: #1 Key Mistake I Made Before I Lost 60 Pounds

10. Set positive intentions.

Young woman throwing snow in the air at sunny winter day, back viewShutterstock

Because diets are rarely sustainable, people often feel like a failure for not sticking to an unbending routine. That feeling of failure can spiral into stress, anxiety, and depression.

Prevent feelings of failure and the negativity that comes with it by setting positive intentions for yourself. Adopt at least three daily self-affirmations and speak them aloud each day.

Below are just a few options for self-affirmations:

  • I choose to do this because I want more variety in my life.
  • Today, I will give myself space to grow.
  • I am enough.
  • I am grateful for my body.

11. Rally your cheerleaders.

Women,Working,Out,Gym,happy,high five, celebrate,fitness,gym,exercise,push,upShutterstock

It’s critical to surround yourself with a strong support system, but you need to be aware of who you choose to be part of that system.

Frequently people think the best way to provide support is by acting as a coach — giving unsolicited advice and tips. What you need when making a lifestyle change is not a coach, but rather a cheerleader or a whole squad of them! Seek out people in your life who are relentlessly supportive, encouraging, and positive. Because the harshest critic is typically the voice in our head, you need to surround yourself with a choir of encouragement.

💪🔥Body Booster: Constant hunger could mean you’re not eating enough. Don’t follow a strict diet guide. Instead, listen to your body’s hunger and fatigue signals and respond with appropriate nourishment.

T.J. Mocci is a therapist and a Clinical Director at Octave.

mindset (for weight loss and healthy living)sustainable weight loss

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Nutrition & Diet

11 Ways to Turn Your Diet Into a Lifestyle Change

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.
Shutterstock
Tj Mocci, lmft, ced-s
By Tj Mocci, lmft, ced-sJun 10, 2024
Tj Mocci, lmft, ced-s
Clinical Director
Over 15 years of experience in therapy, with leadership roles at Kaiser Permanente, Center for Discovery, and ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback

It seems like every few months a diet comes onto the scene and takes the world by storm. In the last decade, the most popular diets have included Whole30, Keto, and Carnivore. While the trends may evolve, diet culture is not new. It can be traced back to Ancient Greece.

Despite the long history of diet culture, humans haven’t cracked the code to make them work. Most people who lose weight on diets tend to gain it all back within a relatively short period of time.

As an Octave therapist specializing in disordered eating and body image, I have over 15 years of experience working with clients to help them reshape and redefine their relationship with food. Throughout my experience, I’ve seen over and over that diets typically fail, but lifestyle changes can have long-lasting effects.

What’s the difference? A diet tends to be a short-term, highly-regimented nutrition plan with a promise of a specific result, such as shedding a certain amount of weight or body fat. Lifestyle changes, on the other hand, are long-term plans that address more than just what you eat, how much, and when.

Here are the 11 ways you can turn a diet into a lifestyle change:

1. Ask yourself why you are choosing to make a change.

Young woman touching her belly looking in mirror at homeShutterstock

More often than not, I see that my clients opting for diets, especially extreme ones like the 75 Hard Challenge, are doing so because of external pressures. They may feel pressure from loved ones or co-workers, or longing to keep up with fashion trends.

I challenge all of my clients to look deep within themselves to identify the real reason they want to go on a diet. Keep asking yourself ‘Why?’ over and over again until you get down to the true motive you are embarking on the journey.

Make sure that your reasoning is connected to your individual needs and core values — not other people’s judgments or the latest fads.

When the reason why stems from inside of yourselves, you’re more likely to make a long-lasting commitment and stay motivated until you see a tangible change in your life.

Related: 12 Powerful Ways to Transform Your Body at Any Age

2. Create goals that go beyond the scale.

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

Diet goals tend to focus only on the number on the scale, but lifestyle changes will result in ripple effects in every area of your life. Set goals that your scale can’t show.

For example, I once had a client who wanted to go on a diet to lose weight. When we took a step back and assessed what she really wanted, she realized she was looking for more confidence and financial stability. She changed her mindset and her goals so that she could focus on what really mattered to her. After she put her energy in those areas, she reported higher self-esteem, and that her self-esteem boost contributed to her getting an amazing new job, which in turn created greater financial stability. Weight loss was no longer even on the table.

3. Practice flexibility.

Four Young Female Friends Meeting For Drinks And Food Making A Toast In RestaurantShutterstock

Diets are a sprint, and lifestyle changes are a marathon. You may be able to stick to a strict routine for a month, but at the end of the day, life happens.

Instead of striving for perfection, allow yourself to be flexible with your approach. For example, give yourself the freedom to dine out with friends, choose rest over exercise, and explore new cuisines. Practicing flexibility, and the self-compassion that comes with it, can do wonders for your mental health and mental well-being.

4. Ditch black and white labels.

Latin,American,Couple,Reading,Product,Label,On,Jar,groceries, supermarket, groceryShutterstock

The black and white labels that hurt us are not the ones printed on food products — it’s the rigid, binary labels of “good” versus “bad.”

When you label foods, it doesn’t create conditions to strike balance,practice moderation, and increase variety. In fact, labeling foods as “bad” can lead to feelings of shame and guilt.

If you label food as “bad”, you can bust that label by exposing yourself to the food more often. Consistent exposure will make the food less menacing and help neutralize your perspective.

5. Pay attention to hunger signals.

Hungry man opens the refrigerator at nightShutterstock

Can’t sit through a meeting without your stomach interrupting with loud grumbles? Falling asleep at night thinking of food? If the answer is yes, you may be overly restricting your food intake.

Our bodies are not accustomed to eating according to a handbook of what you supposedly should or shouldn’t eat. Instead, listen to your hunger and satiety cues, such as lightheadedness and fatigue. Ask yourself what your body needs at that moment and act accordingly.

Related: Kayla Itsines in Crop Top Reveals Effective Workout for Beginners

6. Tune into emotional cues.

Rear View Of A Confused Woman Looking In Open Refrigerator At HomeShutterstock

Sometimes emotions — not hunger — prompt us to eat. When you find yourself reaching for a snack, pay attention to your emotions to help understand why you eat and when.

Here are some questions you can ask yourself:

  • How do I feel before I eat?
  • Am I bored?
  • Am I feeling anxious?
  • Am I trying to cope?
  • Am I seeking connection?
  • Am I looking for happiness?

And if the answer is yes to any of the above and you still want the snack, eat the snack! This is another way to encourage flexibility (Tip #3).

7. Don’t add unneeded stress to your life.

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

Making any kind of change can be hard, and sometimes we unnecessarily make it more challenging than it needs to be.

For example, you might get rid of your cost-effective membership at a neighborhood gym to enroll in a boutique gym. The average gym membership is typically $40-70 per month, and a high-end fitness class costs an average of $34 per class. Making that kind of change can create financial stress without proper budgeting.

Keep an eye out if you’re seeing increased stress in your life, such as outspending your budgeting, not getting enough sleep, or seeing your relationships worsen. You may be creating trouble for yourself that can harm your overall well-being.

8. Be mindful of your historical relationship with food.

,Woman,,Guilty,Eating,Cake,Cheating,Diet,eating, disorderShutterstock

Disordered eating is more common than people assume, but it can be difficult to spot. Nearly a quarter of adults and children globally show signs of disordered eating.

In addition to consulting with your doctor before making a change, speak with a mental health professional to probe your relationship with food. Better understanding your unique connection to food can aid you in addressing issues and choosing an approach that works for you.

9. Eliminate body checks.

Smiling Woman Measuring body With Tape Standing In Front Of Mirror At Home. Beautiful fitness woman measuring butt in front of mirror in living room after fitness marathon. Selective Focus.Shutterstock

Body checking is the repeated practice of assessing your body shape, size, or weight. This may look like staring at a certain region of your body multiple times a day in the mirror, or weighing yourself several times daily.

Avoid looking at yourself in the mirror if your intention is to be critical. Actively practice building positive narratives around all parts of your body. When you choose to be kind towards your body, rather than punitive, it can make you feel better about yourself and encourage gratitude. If this is something difficult to do, consider working with a therapist to help you develop helpful practices.

Related: #1 Key Mistake I Made Before I Lost 60 Pounds

10. Set positive intentions.

Young woman throwing snow in the air at sunny winter day, back viewShutterstock

Because diets are rarely sustainable, people often feel like a failure for not sticking to an unbending routine. That feeling of failure can spiral into stress, anxiety, and depression.

Prevent feelings of failure and the negativity that comes with it by setting positive intentions for yourself. Adopt at least three daily self-affirmations and speak them aloud each day.

Below are just a few options for self-affirmations:

  • I choose to do this because I want more variety in my life.
  • Today, I will give myself space to grow.
  • I am enough.
  • I am grateful for my body.

11. Rally your cheerleaders.

Women,Working,Out,Gym,happy,high five, celebrate,fitness,gym,exercise,push,upShutterstock

It’s critical to surround yourself with a strong support system, but you need to be aware of who you choose to be part of that system.

Frequently people think the best way to provide support is by acting as a coach — giving unsolicited advice and tips. What you need when making a lifestyle change is not a coach, but rather a cheerleader or a whole squad of them! Seek out people in your life who are relentlessly supportive, encouraging, and positive. Because the harshest critic is typically the voice in our head, you need to surround yourself with a choir of encouragement.

💪🔥Body Booster: Constant hunger could mean you’re not eating enough. Don’t follow a strict diet guide. Instead, listen to your body’s hunger and fatigue signals and respond with appropriate nourishment.

T.J. Mocci is a therapist and a Clinical Director at Octave.

Fitness & Workouts

11 Tips for Successful Weight Loss That Lasts

Young woman before and after weight loss on white background. Health care and diet concept
Shutterstock
Arabella Featherstone
By Arabella FeatherstoneMay 30, 2024
Arabella Featherstone
Arabella is the visionary founder of Feathers Food & Fitness, ...
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

If you’re trying to lose weight, you are not alone! A 2022 YouGov survey revealed that 52% of the world’s adult population is usually trying to lose weight and often adopting extreme and unhealthy diets to do it. Unfortunately, yo-yo dieting tends to actually lead to weight gain, poor body image and can impact negatively on your health.

I’m Arabella Featherstone, a qualified fitness instructor and personal trainer. I’m also an expert in fitness, nutrition, and weight loss management. In my practice, I’m promoting healthy and mindful eating, nourishing your body with love through food, and incorporating fitness into an active and healthy daily routine. I believe that by doing this people can achieve a healthy weight, strong bodies and minds and a good level of fitness, without always being hungry. Here, are my 11 weight loss management techniques that will offer lasting results and improve your health and wellbeing.

Focus on Health, Not Weight

Arabella_Featherstone10Arabella Featherstone

Take a more holistic approach to wellness and focus on positive changes that help you feel good from the inside out, rather than fixating on a particular amount that you want to lose or a goal weight you must reach.

Focus on food and fitness and learn about good nutrition so you know how to feed your body and mind with love. Incorporate daily movement into your life in different forms, depending on how you feel and how you want to feel.

Take a look at your habits and discover unhealthy patterns and bad relationships with certain things. Then, implement strategies to change them into healthier habits. This will help you develop lasting change and support your weight loss goals.

Celebrate your progress and understand the difference between weight loss and fat loss. Remember you do not need to lose weight to be happy and strive to do things that will make you healthier and feel better.

Educate Yourself so You Can Understand How to Get Your Nutrition Right

Arabella_Featherstone2Arabella Featherstone

There are loads of great resources out there to help you learn how to eat healthily, and I’d recommend that you get informed and educated. It’s vital that you understand the importance of healthy eating. Once you know the benefits that a balanced diet can have on your physical and mental health, you will start to make better choices.

In general, I’d recommend the following:

  • Try to eat food in rainbow colors to get the nutrients you need.
  • Try to eat food that’s in its most natural form (unprocessed).
  • Avoid or reduce your consumption of sugar, fried foods, and alcohol, and choose complex carbohydrates (whole grains, fruits, vegetables, and legumes) over refined carbohydrates (white bread, white rice, and white pasta) as they are often stripped of their fiber and nutrients.

If you’re trying to lose weight, you need to be making sure that the calories that you are consuming are less than those you are burning through daily activities and exercise. Aim to eat 300-500 calories less than you’re burning each day and you’ll start seeing the difference.

It’s important to note that you should not be starving yourself, or be hungry all the time. You won’t be able to sustain this, it’s not healthy and you’ll end up losing muscle as well as fat.

If you’re not sure how you should be eating, speak to your GP, or a nutritionist, or try a nutrition plan from a trainer like me, who will give you a specific plan to follow that matches food to exercise for the best results.

Go for the Easy Wins and Simple Switches

Arabella_Featherstone7Feathers Food & Fitness/Facebook

Improving your nutrition doesn’t have to be hard and shouldn’t feel like a punishment, so start with the easy stuff.

Smoothies are a great way to get more nutrients in when starting on a more balanced diet. Smoothies made with fruit will naturally be sweeter, so may be more appealing to your tastebuds, and they are a quick and easy thing to make. As you develop a better relationship with healthy eating you can begin to add vegetables to your smoothies like spinach or kale.

Sweet potato fries, as an alternative to regular fries, are an excellent way to increase the nutrient content, I recommend sprinkling them with some paprika for a bit of a smoky taste.

Greek yogurt is a good source of protein and probiotics and you can sweeten this with honey or maple syrup and even add some fresh fruit to get more nutrients in.

Try making a switch from highly processed carbs to whole grains. Choosing whole grains over white pasta, rice, and bread can be a good way to add more fiber into your diet.

Keep Track of What You Eat

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

Use a food journal or app to track your meals and snacks. This can help you identify problem areas in your diet and make changes as needed. But don’t feel like you have to log your food forever! This is just to start you off on your journey and understand where most of your calories are coming from so you can make informed decisions.

Keeping a food journal is a great way to eat intuitively. Start noticing how food makes you feel while you're eating. You want to focus on the foods that make you feel good and limit those foods that make you feel sluggish or just leave you unsatisfied.

If you find that a struggle, you don’t need to count calories or macros to get the right portions for your goals. Instead, just use your hand to measure. This approach will dramatically simplify the eating and tracking process, and it’s nearly as accurate as the calorie and macro approaches.

The general idea is this:

  • A portion of protein= 1 palm
  • A portion of vegetables = 1 fist
  • A portion of carbs= 1 cupped hand
  • A portion of fats= 1 thumb

You can benchmark your progress with this useful Lean Body Mass Calculator.

Be Patient and Understand That Change and Lasting Results Take Time

Arabella_Featherstone11Arabella Featherstone

Healthy and sustainable weight loss takes time, but it’s possible! I think the obsession with the number on the scales should be thrown out of the window. People should focus on being healthier by improving their nutrition, their mindset and by getting active.

90 days is my magic number for any serious change. We should be looking at long-term health and fitness goals, rather than a quick fix, which can lead to extreme measures which are neither healthy nor sustainable.

The aim should be to feel confident, fit, and fabulous for life! Set realistic goals, set yourself up for success and focus on the long-term goal. But, set small targets for yourself to achieve along the way and stay motivated.

The thing is, most people tend to go too hard too fast set a huge goal and get frustrated when they don’t see results. Patience is key, and you know what they say - good things take time. If you can commit to being in it for the long run, your chances of success will be much higher. Trust the process and give it time.

Integrate Exercise Into Your Routine

Arabella_Featherstone14Arabella Featherstone

Any form of exercise is good, and it’s just about finding things that you enjoy, keeping you active, and managing your weight. I’m very pro resistance (strength) training because it helps to create a stronger mindset, resilience, and mental toughness as well as support bone health, mobility and fat loss.

However, anything that gets you moving is great. Try to walk at least 8,000 steps every day and get involved with activities like dance classes, rollerblading, cycling, and swimming. Running is another great exercise and there are some excellent programs like Couch to 5K, or Just Run, which will help you to get started with running and improve your fitness.

The key is to create healthier habits that are sustainable. You want to feel fulfilled, not restricted, vibrant, and not sluggish. Getting active and being more mindful, and eating intuitively will help you achieve lasting results when it comes to weight loss.

Set up the Optimal Workout Routine for You

Arabella_Featherstone13Arabella Featherstone

The best time of day to work out can vary depending on individual preferences and schedules and it’s important to remember that managing to work out in the first place - no matter the time, is incredible for your overall well-being.

Consistency is key for long-term results, so choose a time that fits well with your schedule and personal preferences. Whether it's early morning, midday, or evening, prioritize regular exercise that you can stick to in the long run.

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

Improve Your Body Image and Practice Self-Acceptance

Arabella_Featherstone15Arabella Featherstone

Research has shown that self-acceptance and a positive body image can have a significant impact on weight loss outcomes. This is because, when we accept and love our bodies, we are more likely to take care of ourselves in a sustainable and healthy way. We are less likely to engage in harmful dieting behaviors or yo-yo dieting, and instead, we adopt healthy habits that we can maintain long-term.

The key is to shift the focus from the number on the scale to our overall health and well-being. When you start exercising and eating healthier because you love and respect your body, you’ll begin to notice meaningful changes in your body and mind. It all starts with a shift in mindset and self-acceptance. By embracing self-acceptance and a positive body image, we can create a foundation of self-love and care that supports healthy weight loss goals and promotes long-term well-being.

Increase Your Protein Intake

Food high in protein close-upShutterstock

The connection between protein and weight loss comes from a few different attributes of protein.

It is digested more slowly than carbohydrates and fats, which means it can help slow down the absorption of sugar into the bloodstream. This can help reduce blood sugar spikes and crashes, which can lead to cravings and overeating - resulting in weight gain.

Protein helps you feel fuller than the other macronutrients, which can help you to avoid overeating and by helping you maintain a calorie deficit.

Protein has a higher thermos effect compared to carbohydrates and fats, which means the body burns more calories during the digestion process. This slight increase in energy expenditure can contribute to weight loss efforts.

When getting fit and aiming to lose weight protein is definitely key. Protein = increased satiety = keeps you fuller for longer, which means you’ll experience reduced hunger and fewer cravings, which can help with weight loss by reducing overall calorie intake.

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

Practice Mindful Eating

Arabella_Featherstone3Arabella Featherstone

Mindful eating means that we really focus on the food we’re eating and fully enjoy and experience it. This helps us eat only when we really want and need to. It allows us to receive the body’s messages that it’s full and make better choices about the food we eat. Once you get used to eating in this way, you’ll find it easier to distinguish real hunger from a craving and get back into control of your eating habits.

RELATED: 15 Delicious Foods That Are Healthier and Cheaper Than Fast Food

Drink Plenty of Water and Get Enough Sleep

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

These are two crucial and easy things we can do to feel better and aid with weight loss. Staying hydrated can help you feel fuller and more satisfied, which can prevent overeating. Aim for a minimum of 2 liters (8.5 cups) per day. Lack of sleep can lead to overeating and weight gain, so make sure you're getting enough rest each night. Aim for 7-9 hours.

💪🔥Body Booster: Try to walk at least 8,000 steps every day and get involved with activities like dance classes, rollerblading, cycling, swimming, or running. The key is to create healthier and sustainable habits.

Arabella Featherstone is a leading fitness trainer and coach from Feathers Food & Fitness with the vision and drive to help people and transform her clients’ bodies and minds through fitness and nutrition. Her classes and online training are based around strength training and she offers 28-day, 6 week and 12-week bespoke wellness plans to take you achieve your fitness goals, transform your mindset and improve your health. Her free e-book Unleashing the Strength Within is now available on her website www.feathersfoodfit.com

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
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.

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

Mom Lost 135 Pounds After Fixing These 6 Mistakes She Made Every Day

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Christopher Roback
By Christopher RobackNov 13, 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.

Have you ever felt frustrated watching the scale creep back up after losing weight? Do you find yourself caught in an endless cycle of restricting food, then giving in to cravings, only to start all over again? You're not alone. What if the secret to lasting weight loss isn't about trying harder but trying smarter? That's what Mayra from LowCarbLove discovered on her remarkable journey. As a mother and wellness enthusiast who naturally lost over 135 pounds through low-carb and keto approaches, Mayra has maintained her weight loss for over 15 years. "Weight loss is already a difficult journey," she shares, "but I would definitely say that the most difficult part of losing weight is actually maintaining it." Read on to discover the game-changing mistakes she fixed that could finally help you break free from yo-yo dieting and achieve lasting weight loss success.

Stop Over-Restricting Your Foods

"When you restrict down to tiny portions, that's not sustainable," Mayra warns in her post. She explains that drastically cutting calories might work temporarily, but it's a recipe for failure. Your body needs proper nutrition to function, and according to Mayra, trying to survive on 1,000-1,200 calories usually leads to binge eating and metabolic slowdown. "Our bodies are super smart," she explains, "and when you lower your calorie intake down to let's say a thousand calories, your body is going to adapt very quickly." This adaptation often leads to what many call a "messed up metabolism."

Focus on Health Instead of Dieting

"There is so much more to us than our weight and looks and the size of our jeans," Mayra emphasizes. She suggests shifting from a diet mentality to a health mentality. "We just live in a society that really glorifies being skinny. It puts these unrealistic beauty standards that that's what beautiful is, which is obviously the farthest from the truth." Rather than obsessing over reaching an unrealistic number on the scale, focus on nourishing your body.

Build Strong Habits Before Adding Treats

While Mayra believes in enjoying life, she cautions against introducing cheat meals too early in your weight loss journey. "If you have a cheat meal too soon, you haven't developed those core habits, that really strong foundation yet," she explains. This can create a weekly cycle that undermines progress: "Hey, I did good all week. Woo, it's the weekend. Let's go see what we find."

Break Free from Scale Obsession

"Our body weight fluctuates so much throughout the day," Mayra shares from experience. She admits to previously having an unhealthy relationship with the scale: "That number on the scale would either make my whole day or ruin it. It was really that serious." Instead, she recommends weighing yourself once a week at the same time and focusing more on how your clothes fit and how you feel.

Plan Ahead for Success

"If I am not prepared, if I don't have the foods in my refrigerator that I need to eat, I'm going to eat whatever," Mayra admits. She emphasizes the importance of keeping healthy snacks, proteins, and even homemade desserts ready. "Find the things that are healthy that you actually enjoy eating, and then just make sure you always have them on hand," she advises.

RELATED:Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

Create a Sustainable Lifestyle

"Don't diet it, make it a lifestyle change - it's a hundred percent true," Mayra emphasizes. She shares her own evolution from strict keto to a more sustainable low-carb approach: "I was doing keto at one point. It was sustainable for me, but it wasn't sustainable for life because I love to eat certain foods once in a while."

Set Realistic Goals for Long-Term Success

According to Mayo Clinic, setting achievable goals is crucial for sustainable weight loss. They recommend aiming to lose 1 to 2 pounds per week, which requires burning 500 to 750 calories more than you consume daily. Starting with a goal of losing 5% of your current weight can significantly improve your health and reduce the risk of conditions like heart disease and type 2 diabetes.

Make Healthy Food Choices a Priority

The Mayo Clinic underlines the importance of enjoying nutritious foods while losing weight. They recommend eating at least four servings of vegetables and three servings of fruits daily, choosing whole grains over refined ones, and incorporating healthy fats in moderation. "Focus on eating fresh foods. They have more nutrition than processed foods," the experts advise.

RELATED:8 Diet Tips to Lose Weight, According to Coach

Stay Active for Lasting Results

While Mayra's story shows the importance of proper nutrition, the Mayo Clinic confirms that regular physical activity is crucial for maintaining weight loss long-term. They recommend working up to at least 30 minutes of aerobic exercise most days of the week, combined with strength training exercises at least twice weekly. Simple changes like taking stairs instead of elevators or parking farther from entrances can also help increase daily movement.

Embrace the Journey with Patience

Lasting weight loss isn't about quick fixes: "It's not enough to eat healthy foods and exercise for just a few weeks or months. To keep off extra weight, you should make these healthy changes a way of life," says MayoClinic. This professional advice aligns perfectly with Mayra's experience of maintaining her weight loss for over 15 years through sustainable lifestyle changes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

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

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Copyright Christy Risinger/YouTube
Christopher Roback
By Christopher RobackDec 17, 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.

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

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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

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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

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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

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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

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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

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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

She Lost 42 Lbs With 5 High-Protein Meals

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Copyright Liezl Jayne Strydom/YouTube
Christopher Roback
By Christopher RobackFeb 12, 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.

Finding balanced, filling meals that actually help you lose weight can feel impossible. But what if you could enjoy delicious food while still reaching your goals? YouTuberLiezl Jayne Strydom discovered the secret through years of food journaling and experimenting with healthy recipes. Now, with over 1.2 million subscribers, she's sharing her most effective dairy-free and gluten-free meals that helped her lose 42 pounds. Read on to discover her exact meal plan that you can customize from 1,200 to 1,800 calories.

Start Your Day with Protein-Packed Breakfast

"The key is keeping breakfast simple but satisfying," Liezl says in her post. Her go-to morning meal takes just 5 minutes: two eggs (or vegan egg replacer) sautéed with fresh spinach, served over two slices of 90-calorie toast with dairy-free butter. At around 400 calories, this protein-rich breakfast keeps you full for hours.

Energize Your Morning with Protein Coffee

Need your morning caffeine fix? Liezl shares her favorite 80-calorie iced coffee hack: "I love using soy milk because it's so creamy and packs 7 grams of protein." Simply combine ice cubes, half a teaspoon of maple syrup, unsweetened soy milk, and a teaspoon of instant coffee for a refreshing protein boost.

Power Through Lunch with Mexican-Inspired Salad

"This quick lunch always hits the spot," Liezl explains about her 400-calorie Mexican black bean salad. Combine cucumber, tomatoes, cilantro, avocado, and black beans with lime juice and olive oil. Serve with 140 calories worth of tortilla chips (about 21 chips) for a satisfying crunch.

High-Protein Breakfast Recipe (20g Protein)

"This breakfast hits all the nutritional marks," Liezl says. Recipe: Heat pan with oil, wilt 1 cup baby spinach. Add 2 eggs (or vegan replacer), season with salt and pepper. Serve over 2 slices of 90-calorie toast with 1 teaspoon dairy-free butter. Total calories: 400, Protein: 20g.

Protein-Rich Mexican Bean Salad (15g Protein)

Liezl's lunch creation combines: 1 cup cucumber, 1 cup halved cherry tomatoes, 1/2 cup black beans, 1/3 cup cilantro, 1/2 avocado, lime juice, and 1 teaspoon olive oil. "The beans and avocado make this incredibly filling," she notes. Serve with 21 tortilla chips. Total calories: 400, Protein: 15g.

Honey Chicken Meal Prep (25g Protein)

"This is my favorite meal prep recipe," says Liezl. Combine crispy chicken (or tofu) with honey-sriracha sauce (honey, sriracha, sesame oil, apple cider vinegar, ginger, onion powder). Serve with 1 cup basmati rice and sautéed green beans. Makes 4 servings. Total calories per serving: 400, Protein: 25g.

3-Ingredient Mango Protein Smoothie (25g Protein)

Liezl's favorite sweet snack combines 2 cups frozen mango, 1 scoop dairy-free protein powder, and 2 cups unsweetened almond milk. "It tastes like a milkshake but packs serious protein," she says. Total calories: 400 (or 200 for half portion), Protein: 25g.

High-Protein Iced Coffee (7g Protein)

A creative way to add protein to your morning coffee: Combine ice cubes, 1/2 teaspoon maple syrup, 1 cup unsweetened soy milk, and 1 teaspoon instant coffee. "The soy milk creates amazing foam naturally," Liezl shares. Total calories: 80, Protein: 7g.

Evening Protein Snack (8g Protein)

For late-night cravings, Liezl recommends 1 cup cucumber slices, 1 cup snap peas, 1/4 cup hummus, and garnished with fresh cilantro. "It's protein-rich and won't spike your blood sugar before bed," she explains. Total calories: 200, Protein: 8g.

Customize Your Calories

"We're all different and need different amounts of calories to lose weight healthily," Liezl explains. Here's how to adjust the meal plan:

  • 1,200 calories: Breakfast, lunch, and dinner (skip snacks)
  • 1,400 calories: Add hummus snack
  • 1,600 calories: Add mango protein smoothie
  • 1,800 calories: Include all meals and snacks.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Tips for Success

"The worst thing is feeling hungry while trying to lose weight," Liezl shares. Her tips for success include:

  • Prep extra portions while cooking dinner
  • Keep healthy snacks ready for hunger emergencies
  • Focus on protein-rich options at every meal
  • Listen to your body's hunger signals
  • Choose filling, nutrient-dense foods.

Getting Started

Ready to begin your weight loss journey? Start with one meal from Liezl's plan and gradually incorporate more as you find your rhythm. Remember, sustainable weight loss comes from finding healthy meals you genuinely enjoy eating. As Liezl proves, you don't have to sacrifice taste to achieve your goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

Coach Transformed Her Perimenopause: 8 Habits

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Leah Groth
By Leah GrothFeb 11, 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.

Are you starting to experience hormonal changes that are getting in the way of your weight loss? Marci Nevin is a perimenopause weight loss and wellness coach who helps women in perimenopause lose weight, get their “energy and waistline back,” and “beat belly fat and bloating,” she says in her Instagram bio. In a new social media post she reveals a handful of daily habit that help her keep fat at bay in her forties. “My daily non-negotiables that help me stay lean with less effort as a 41 year old woman in perimenopause,” she writes.

She Used to Go Over the Top with Diet and Exercise

“All through my 20s and up until my early 30s, I hustled my a** off to maintain a lean and fit physique. I was lifting 5-6 days a week, doing cardio, and adding extra conditioning types of workouts on top of it. While also eating a restrictive diet and rarely allowing myself to indulge in any food that wasn't ‘clean’,” she writes.

When She Put in “Less Effort” Her Body Transformed

It wasn't untilher health “hit rock bottom” and was forced to slow down that her body transformed. “But with way less effort. Wild, right?” she says. “Now at 41, I'm in the best shape of my life, and I easily maintain a body that is lean year round without putting in so much intense work or giving up the food I love. This is my playbook.”

1. She Doesn’t Hit Snooze

Marci’s health habits start literally the second she wakes up. “I never ever EVER hit snooze,” she writes. “Instead I get up right away, make my bed and start my morning routine.”

2. Meditation

Next up, she gets her zen on and focuses her mind. “I meditate, journal, and prayer to prime my mind and set the tone for the day,’ she says.

3. Walking

“I follow that up with a walk during sunrise. This has helped more than anything with keeping me energized and focused throughout the day and helping with sleep,” she continues. She calls walking, the “real secret weapon” for maintaining her weight. “I get 10,000 steps minimum,” she says.

4. Macro Tracking

Next up, she focuses on nutrition. “I track my macros so I know exactly how many calories I'm eating. Even though I no longer pre-log my days, I always have an idea of what my meals will look like and repeat the same ones often to reduce decision fatigue. I always get 100-120 g of protein and 25 g of fiber daily,” she writes.

5. Strength Training

Strength training is also part of her program. “ I move my body every day. Lifting is the priority and I do that 4x/week using a program designed for building muscle. I do Zone 2 cardio for heart and brain health,” she says.

6. Hydration

She also makes sure to hydrate. “I drink 20 oz of water first thing in the morning and before going for coffee or caffeine,” she writes.

7. High Protein Breakfast

Don’t sleep on your first meal of the day. “I also eat a big a**, high protein breakfast that keeps my hunger and cravings in check all day so I don't end up mindlessly snacking,” she says.

8. Sleep

Her last habit is giving her body the opportunity to regenerate and recharge. “I'm in bed by 9:30 and aim for a minimum of 7 hours sleep. I have a calming routine to help me relax and am off screens at least 1 hour before,” she writes.

Her Approach Is Sustainable

“I'm not special. But am a testament to what you can achieve with a sustainable approach and consistent effort. If you want it you still gotta work for it. But that can be done in a way that feels more easeful and enjoyable,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

3 Ways Walking Targets Belly Fat Better Than Running

Autumn Bates
Copyright autumnelle_nutrition/Instagram
Christopher Roback
By Christopher RobackFeb 11, 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.

Struggling with stubborn belly fat despite logging miles of running? You're not alone. While many of us turn to running as our go-to weight loss solution, certified clinical nutritionistAutumn Bates has discovered a surprising truth: walking might be the key to finally targeting those stubborn fat stores. With over 600,000 YouTube subscribers benefiting from her science-backed approach, Autumn challenges conventional wisdom about exercise and weight loss. Read on to discover why your daily stroll might be more powerful than your morning run.

Why Running Might Be Sabotaging Your Belly Fat Loss

"Simply looking at weight loss from a calorie-restrictive approach does not work—at least not in the long run," Autumn explains in her post. While running burns more immediate calories, this approach can backfire. When you consistently create large calorie deficits through running, your body enters what Autumn calls a "semi-starvation state," leading to metabolic changes that make fat loss harder, not easier.

The First Way Walking Beats Running Your Stress Hormones

The first advantage of walking lies in its effect on stress hormones. According to Autumn, "When cortisol is high, it causes the body to become more insulin resistant, which makes it harder to actually tap back into fat burning." Excessive running elevates cortisol levels, particularly around the belly area. Walking, on the other hand, keeps stress hormones in check while still providing fat-burning benefits.

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

The Second Way Walking Wins Better Fat-Burning Mode

"What's specifically great about walking for fat loss is that it primarily uses fat as fuel because it is a lower intensity exercise," Autumn reveals. Unlike high-intensity running, which primarily burns glucose, walking taps directly into fat stores. This makes it particularly effective for targeting stubborn fat deposits, especially around the midsection.

The Third Way Walking Works Consistent Fat Burning

The third advantage comes from walking's accessibility. As Autumn points out, "You can go on walks multiple times throughout the day, schedule permitting." This consistent movement throughout the day helps maintain insulin sensitivity, which Autumn explains is crucial for fat burning: "When insulin is high, it causes the body to turn off fat burning. When it's low, it allows fat burning to turn back on."

The Practical Power of Walking

Unlike running, which requires special clothing and post-exercise showers, walking fits seamlessly into your day. "With a walk, you don't necessarily need to have on special clothes. You can have on your normal work clothes and just go out for a 10 or 15-minute walk a couple of times throughout the day," Autumn notes. This practicality makes it easier to maintain consistency—the real key to lasting results.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Success Stories That Prove It Works

The proof lies in the results. Autumn has witnessed "thousands of people who've lost 20, 30, 40 pounds just from walking instead of running for weight loss." These success stories demonstrate that sometimes the gentlest approach yields the most powerful results.

Start Your Walking Journey Today

Ready to transform your approach to fat loss? Start with short, frequent walks throughout your day. Remember, consistency matters more than intensity. By choosing walking over running, you're not just picking an easier option—you're selecting a scientifically-supported strategy for targeting belly fat and achieving lasting weight loss results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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