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5 Best Ways to Lose Weight in 2 Weeks After 50

Here’s how to kickstart an effective weight loss program after age 50.

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.

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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.

Losing weight after 50 can be challenging, but it’s certainly not impossible. “Not all people over 50 will experience the same degree of difficulty with weight loss as genes determine 40 to 70 percent of what your weight is at a given time,” Holly Lofton, MD, director of the NYU Langone Medical Weight Management Program in New York City, tells AARP. Here’s how to kickstart an effective over-50 weight loss program in just two weeks.


Lift Weights

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Lifting weights helps burn fat even when you’re not exercising. “Muscle is more metabolically active — it burns more calories than fat,” William Yancy Jr., MD, director of the Duke Lifestyle and Weight Management Center in Durham, North Carolina, tells AARP. “So having a higher ratio of muscle to fat will mean you burn more energy — just while sitting. To build that muscle, you have to exercise, and that burns calories, too.”​

RELATED: Caroline Idiens Shows Off Strong Arms And Reveals Beginner Bicep and Tricep Workout

Be Mindful of Drinking

Male group clinking glasses of dark and light beer on brick wall backgroundShutterstock

Alcohol can be kryptonite to any weight-loss regimen—but lowering intake or abstaining completely can help accelerate weight loss. “Across the board, for people who are trying to lose some weight, cutting out empty calories is a good place to start,” Leslie Heinberg, PhD, tells the Cleveland Clinic. “Oftentimes, beverages are a big source of empty calories — whether it’s soda, juice, sweet tea, beer, wine or cocktails. Any of those things add calories, but really without nutrition and without the sense of feeling full.”

Calories Count

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Calories count, so make an effort to track how much you are consuming. “First, multiply your current weight by 15 — that's roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active,” say the experts at Harvard Health. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories.” Don’t go too far, though: women should eat at least 1,200 calories a day, and men should eat at least 1,500.

Ditch the Sugar

Spoon with white sugar on the dark backgroundShutterstock

Want to lose weight quickly? Ditch the added sugars, experts warn. Not all foods containing sugars are the same,” dietitian Victoria Taylor tells the British Heart Foundation. “Fruit or dairy products contain natural sugars but are nutritious foods that contain vitamins, minerals and in some cases fiber. What we need to cut down on are free sugars, which include added sugars, syrups, or juices. It’s recommended that we eat less than 30g (1 oz) of free sugars each day, but most of us are eating more than this.”

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

Aerobic Exercise and Active Hobbies

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

Getting your heart rate going is a great way to accelerate fat loss. “For most healthy adults, experts recommend moderate aerobic activity,” says the Mayo Clinic. “This includes brisk walking for at least 150 to 200 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Find time to take care of yourself. Activities that you enjoy doing can help you get exercise. This can include gardening, yoga or other active hobbies.”

💪🔥Body Booster: Cut out empty liquid calories from sugary drinks, alcohol, and juices. Prioritize water and low-calorie beverages for weight loss.

More For You

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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.

Losing weight after 50 can be challenging, but it’s certainly not impossible. “Not all people over 50 will experience the same degree of difficulty with weight loss as genes determine 40 to 70 percent of what your weight is at a given time,” Holly Lofton, MD, director of the NYU Langone Medical Weight Management Program in New York City, tells AARP. Here’s how to kickstart an effective over-50 weight loss program in just two weeks.


Lift Weights

Sport and active lifestyle concept. Caucasian woman training, sportswoman exercising with dumbbells holding her hands forward outdoors on sunny day, close-up.Shutterstock

Lifting weights helps burn fat even when you’re not exercising. “Muscle is more metabolically active — it burns more calories than fat,” William Yancy Jr., MD, director of the Duke Lifestyle and Weight Management Center in Durham, North Carolina, tells AARP. “So having a higher ratio of muscle to fat will mean you burn more energy — just while sitting. To build that muscle, you have to exercise, and that burns calories, too.”​

RELATED: Caroline Idiens Shows Off Strong Arms And Reveals Beginner Bicep and Tricep Workout

Be Mindful of Drinking

Male group clinking glasses of dark and light beer on brick wall backgroundShutterstock

Alcohol can be kryptonite to any weight-loss regimen—but lowering intake or abstaining completely can help accelerate weight loss. “Across the board, for people who are trying to lose some weight, cutting out empty calories is a good place to start,” Leslie Heinberg, PhD, tells the Cleveland Clinic. “Oftentimes, beverages are a big source of empty calories — whether it’s soda, juice, sweet tea, beer, wine or cocktails. Any of those things add calories, but really without nutrition and without the sense of feeling full.”

Calories Count

Nutrition facts on whey protein products. nutrition labels and ingredients as well as the contents of the productShutterstock

Calories count, so make an effort to track how much you are consuming. “First, multiply your current weight by 15 — that's roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active,” say the experts at Harvard Health. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories.” Don’t go too far, though: women should eat at least 1,200 calories a day, and men should eat at least 1,500.

Ditch the Sugar

Spoon with white sugar on the dark backgroundShutterstock

Want to lose weight quickly? Ditch the added sugars, experts warn. Not all foods containing sugars are the same,” dietitian Victoria Taylor tells the British Heart Foundation. “Fruit or dairy products contain natural sugars but are nutritious foods that contain vitamins, minerals and in some cases fiber. What we need to cut down on are free sugars, which include added sugars, syrups, or juices. It’s recommended that we eat less than 30g (1 oz) of free sugars each day, but most of us are eating more than this.”

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

Aerobic Exercise and Active Hobbies

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

Getting your heart rate going is a great way to accelerate fat loss. “For most healthy adults, experts recommend moderate aerobic activity,” says the Mayo Clinic. “This includes brisk walking for at least 150 to 200 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Find time to take care of yourself. Activities that you enjoy doing can help you get exercise. This can include gardening, yoga or other active hobbies.”

💪🔥Body Booster: Cut out empty liquid calories from sugary drinks, alcohol, and juices. Prioritize water and low-calorie beverages for weight loss.

Karen Trasatti fitnutfitness
​Prioritize Whole Foods
Copyright fitnutfitness/Instagram
Evidence-Based

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

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

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

Do you want to shape up fast? According to an expert, you need to focus on only five habits. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new viral Instagram post, she gets honest about what it takes to lose weight fast. “To all the midlife women out there…If you want to lose 10 pounds in the next 6 weeks and finally feel comfortable in your own skin, you need to commit to these 5 habits,” she writes.

These Habits Will Help You Feel Stronger and Also Boost Energy

“Want to lose 10 pounds in the next 6 weeks? If you’re a midlife woman and ready to shed some weight, feel stronger, and boost your energy, these are the 5 habits I would commit to,” she continues in the post.

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

Strength Train

The first habit she suggests is lifting weights, specifically strength training three times per week. “Muscle is your metabolism’s best friend! Lifting weights helps you burn more calories, even at rest,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Prioritize Protein

Next, prioritize protein. “Aim for at least 25-30g per meal to support muscle and keep you full longer,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

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

Walk Daily

She also recommends hitting 7,000-10,000 steps daily. “Walking is underrated for fat loss and overall health. Move your body as much as possible!” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Track Macros (Not Just Calories!)

Her next tip is tracking macros – not just calories. “Balancing protein, carbs, and fats is key for sustainable weight loss,” she writes.

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

Sleep

Finally, get seven to nine hours of sleep every night. “Poor sleep messes with hormones and cravings, making fat loss harder. Prioritize rest!” she says. 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. 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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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.

As a fitness specialist who works primarily with adults over 50, I've seen firsthand how challenging it can be to stay active as we age. Maybe you've tried hitting the gym only to find that those high-intensity workouts leave your joints screaming, or perhaps you've convinced yourself that serious exercise just isn't in the cards anymore. I'm here to tell you that transforming your body after 50 is absolutely possible—and you don't need to punish yourself to do it. Read on to discover five low-impact exercises that can change your life without wrecking your body.

Why Your Body Needs Gentle Movement Now

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Let's be honest—the biggest hurdle for many of us over 50 isn't physical, it's mental. We either think we're too old for serious exercise or we get discouraged when we can't keep up with the same routines we did in our 30s. Many of us are already dealing with some stiffness or joint pain, and the last thing we want is to make it worse.

That's where low-impact exercise comes in. These movements are gentle on your joints but still effective for building strength, improving balance, and boosting your overall fitness. They're sustainable, meaning you can do them regularly without risking injury or excessive fatigue. Best of all, most can be done right at home—no fancy gym membership required.

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

Strengthen Your Legs Without Standing Up

Smiling beautiful senior woman health instructor doing chair exercises with dumbbells

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Don't let the simplicity fool you—seated marching is a powerhouse move for building leg strength and improving coordination. It's perfect if you're just getting back into fitness or if standing exercises are challenging for you right now.

Simply sit tall in a chair with your feet flat on the floor, then lift one knee up toward your chest, lower it back down, and repeat with the other leg. Aim for 1-2 minutes of continuous marching, 3-4 times per week. Keep your posture tall and avoid leaning back in the chair to prevent any strain on your lower back.

Want to make it easier? Slow down your pace or don't lift your knees quite as high. Ready for more challenge? Speed up slightly or add light ankle weights for extra resistance.

Say Goodbye to Weak Knees

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Standing leg curls are fantastic for targeting the hamstrings—those muscles at the back of your thighs that often get neglected. These muscles are crucial for knee stability, which becomes increasingly important as we age.

To perform this exercise, stand tall holding onto a chair or counter for support. Slowly bend one knee, bringing your heel toward your buttocks, then lower it back down with control. Do 2-3 sets of 10-12 repetitions on each leg, 3-4 times per week.

For an easier version, just bend your knee slightly and focus on slow, controlled movements. If you're looking for more challenge, hold the bent position for a few seconds before lowering, or add ankle weights for resistance. Remember not to arch your back during this movement—keep your spine neutral to avoid discomfort.

Walk This Way to Prevent Falls

Sporty woman doing Nordic walking on street, closeup

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As we age, our balance often deteriorates without us even noticing—until we have a close call or a fall. Heel-to-toe walking is a simple yet incredibly effective exercise for improving balance and stability.

Find a clear path in your home, perhaps along a hallway where you can use the wall for support if needed. Place the heel of your right foot directly in front of the toes of your left foot, as if you're walking on a tightrope. Continue this pattern, placing the heel of each foot directly in front of the toes of the other foot. Do this for 1-2 minutes at a time, several times per week.

If this feels too challenging, start with slightly smaller steps and a slower pace. As your balance improves, you can gradually increase your walking time. Keep your posture aligned and resist the urge to lean forward as you walk.

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

Your Hips Will Thank You for This One

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Many exercise routines focus on forward movement, but our bodies need to be strong in all directions. Side-stepping specifically targets the hip muscles that support lateral movement, which is essential for stability and preventing falls.

Stand with your feet hip-width apart, knees slightly bent. Step to the right with your right foot, then bring your left foot to meet it. Continue stepping to the right for several steps, then reverse direction and step to the left. Perform side-stepping for 1-2 minutes, 3-4 times per week.

For a less challenging version, take smaller steps or rest more frequently. Want more of a workout? Increase your pace or place a resistance band around your legs just above the knees. Throughout the exercise, keep your chest up and avoid slouching or turning your body too much—the movement should come from your hips and legs.

Tap Your Way to Better Balance

Bare feet on a wooden floor during a gait analysis.

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Our ankles often get overlooked in fitness routines, but they're crucial for mobility and balance. Toe taps are a simple exercise that improves coordination while strengthening the lower legs and ankles.

Sit in a chair with good posture and feet flat on the floor. Keeping your heel on the ground, lift the toes of your right foot up toward your shin, then tap them back down. Repeat with the left foot, alternating between feet. Perform 2-3 sets of 10-15 repetitions per leg, 3-4 times per week.

If you find this challenging, slow down the movement and rest between sets. For more difficulty, increase your speed or add a light weight across your feet. Remember to keep your movements deliberate and controlled—jerky motions can strain the knees.

No Need to Overthink Your Workout Schedule

Middle age sportswoman smiling happy training at the park.14 Simple Lifestyle Changes That Melt Away 1 Pound a WeekShutterstock

Don't overthink it—you don't need an elaborate training schedule to see results. Start by choosing 3-4 days each week for your exercise sessions. Aim for about 30 minutes per session, mixing the exercises we've covered for a balanced approach to strength and balance.

If 30 consecutive minutes feels like too much, break it up! Try 10 minutes in the morning, 10 at midday, and 10 in the evening. The body doesn't care if your exercise is spread throughout the day or done all at once—what matters most is consistency.

Remember to listen to your body and rest when needed. Some days you might feel energetic and do more, while other days might call for a gentler approach. That flexibility is one of the beauties of these low-impact exercises.

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

Eat This to Bounce Back Faster

Sporty mature woman in sportswear and earphones looking at camera while jogging in a green park on a sunny summer day5 Best Ways to Lose Weight in 2 Weeks After 50Shutterstock

Exercise is only part of the equation—what you eat plays a huge role in how your body responds to movement, especially after 50. Our bodies typically need more protein as we age to maintain muscle mass, and recovery time often lengthens.

Focus on a balanced diet that includes lean proteins, plenty of vegetables, and whole grains. Stay well-hydrated, as dehydration can exacerbate joint pain and reduce energy levels. On your rest days, consider light stretching or a slow walk to promote recovery without overtaxing your system.

Perhaps most importantly, prioritize sleep. Quality rest is when your body repairs itself, and good sleep has been linked to better weight management, improved mood, and faster recovery from exercise.

The Changes You'll Notice (And Feel)

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Stick with these exercises consistently for just a few months, and you'll begin to notice real changes in how you feel and move. Most of my clients report stronger legs with less joint pain, making everyday activities like climbing stairs or getting up from a chair noticeably easier.

You'll likely build endurance, meaning activities that once left you winded may become manageable or even enjoyable. Many people also notice improved fluid balance in their bodies—less water retention means you may feel lighter and less bloated.

Don't expect overnight transformations, but do look for subtle improvements in how you feel day to day. These small wins compound over time into significant changes in your quality of life.

Feeling Overwhelmed? Start Here

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.​5. Use Progressive Muscle Relaxation TechniquesShutterstock

If you're feeling overwhelmed at the thought of starting a new fitness routine, here's my best advice: start small. Pick just one or two exercises that appeal to you—perhaps walking or gentle stretching—and build from there.

On days when you're tired or lacking motivation, fall back on those favorite exercises. Something is always better than nothing, and maintaining the habit of movement is more important than any individual workout.

If you're struggling to stay consistent or just want more guidance, consider working with a trainer, either in person or virtually. Having someone to guide you, answer questions, and hold you accountable can make all the difference in your success.

The truth is, it's never too late to improve your fitness, and your body is more capable than you might think. These low-impact exercises offer a gentle but effective path to better health—all you need to do is take the first step.

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

FACT CHECKED BY Christopher Roback
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.

Louise Corrans is an influencer who regularly shares tips on how to stay in shape past age 40. In one viral video, she reveals how, at 45, she lost 7 pounds in three weeks. “It's not a huge difference, admittedly, but you can see a tightening up in my abs,” she says, adding that her “butt's a little bit smaller” and “ tummy is a lot flatter.” And, “I'm 45, so I think that's pretty awesome for weight loss,” she says. “So I can hear you asking, what have I done differently? Why, all of a sudden, in the last three weeks, have I lost the weight?”


Tip One: Change Your Diet

“Number one, I've changed my diet,” she says. “I went from eating whatever I wanted whenever I wanted, just following my cravings and just eating crap, some healthy food, some crap, whatever. I wanted to be very strict and adhere to a calorie-controlled, fat-controlled diet plan. She adds that the diet involves “clean” and “healthy” eating. “There is no processed junk food.”

Don’t Cheat on Your Diet

“I haven't been cheating on that diet at all. And so I am seeing the results. And ladies, I just have to say, I don't give a flying F what you weigh. I don't care if you lose weight or not. I love you just the same. But I do know that a lot of people want to lose weight, and this is the no BS way that I did it,” she says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Tip Two 2:. Be More Consistent with Strength Training

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“Number two is I definitely started to be far more consistent with exercise,” she says. “I have been going to the gym five days a week, adding a little bit of cardio as well. So that's five days of weight training.”

Also, Do More Cardio

Fit athletic middle-aged woman jogging on a road alongside a canal approaching the camera with a smile of pleasure in a healthy lifestyle conceptShutterstock

She also does two days of cardio, “although I'm not strict with that. I go for a run when I feel like it,” she says. “I've been very consistent with exercise, and I've done it five to six days a week following the strict plan as well.”

Tip Three: Make Sure Your Hormones Are Balanced

The final “important part” is that she’s in a rhythm with her hormone replacement therapy. “I was on bioidentical HRT. I'm now on the birth control pill with my little bit of testosterone gel cream because, of course, the pill doesn't contain testosterone, but it's the hormonal support that is making me feel good, not depressed anymore, not low on energy. I'm now full of energy. My brain is functioning well, and I have the energy, the mental capacity to sustain dieting and to get my butt to the gym without feeling like, ‘Oh, I'm just going to die and collapse with fatigue. And so HRT is also the secret to my weight loss,” she says.

However, If Your Hormones Are Balanced, Exercise

Shot of athlete woman exercising on assault air bike.Shutterstock

“if you have the hormonal support or your hormones are fine, and you're not in perimenopause, you may be over 40, but your hormones are still good, lucky you, then I do recommend you exercise because exercise is going to just help you burn those extra calories, keep you fit and strong and healthy,” she explains.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

You Can Exercise On or Off HRT

“And as a side note, I just have to clarify what I meant about being on HRT and exercising. You can exercise on or off HRT. That doesn't matter. It depends on your age and stage. What I meant was that on HRT, you'll be able to repair and recover much better. And so you'll be able to sustain five days a week, 40 minutes to an hour's worth of training, weight training or cardio, or some form of exercise,” she says.

If You Are Younger, You Can Do Any Training

“Without HRT, you can do it if you've got the youth on your side, if you're still closer to 40 if your hormones are good, maybe you haven't got any perimenopausal or menopausal symptoms, then you can train any style you like. I was just clarifying that it does get harder the more towards menopause you get without the HRT for repair and recovery,” she says.

RELATED:20 Superfoods for People Over 50

Estrogen Lubricates Joints

Modern rehabilitation physiotherapyShutterstock

“Estrogen is lubrication for our joints, ladies, and it really does help us with so many functions,” she says. As for testosterone, if you are low, “it is worth using a testosterone gel cream as well. And that's really it, ladies. It's HRT, diet, and exercise. It's very simple. It's always the basics. Always, always, always go back to basics. There are no quick fixes.”

You Can Lose One to Two Pounds a Week

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“Yes, this was quick weight loss in that they recommend a pound a week. So I've lost, on average, two pounds a week, but I was eating absolute crap, absolute junk, not really sticking to an exercise program. So the minute I changed it, yes, the weight loss is a little bit faster,” she says.

RELATED:I Lost 45 Pounds in 6 Months, and This is What I Eat Every Day

Just Remember to Change Your Diet

“Diet is so important, ladies,” she concludes. “When we're doing any kind of weight loss journey, it is all about what you're putting into your mouth. It's really critical. You've heard the cliched saying abs are made in the kitchen, and that really is true. I found it to be true throughout my whole life. The minute I watch what I eat in some form, you've gotta restrict it. You have to follow a diet and stick with it. And that really is the key, as they say. You cannot out exercise a bad diet. 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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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

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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

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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.

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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

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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

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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

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Evidence-Based

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

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

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

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

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Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
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 to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

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With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
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.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

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Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

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Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.