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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.

8 Game-Changing Daily Habits for a Better Body

Make a big difference with these small changes.

Leah Groth
By Leah GrothApr 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
Autumn Bates
docamen/autumn_bates_/TikTok
Leah Groth
By Leah GrothApr 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

It shouldn’t have to take the starting of a new year to make game-changing health resolutions. Whether it is January or August, you can improve your life by making a few small tweaks to your day that can make a huge difference. Here are 8 things you should be doing now, according to wellness gurus.

1. Exercise 8 Minutes Every Morning

Father,Daughter,,Training,,Home.,Workout,exercise,press up, push up, pushupsShutterstock

You might not think you have time in your busy schedule to make it to the gym, but according to Jorge Cruise, a personal trainer and New York Times bestselling author, all you need is 8 minutes in the morning. Cruise wrote an entire book detailing the simple exercises that can help you lose two pounds per week in under ten minutes.

Related: I Lost 15 Pounds in 6 Weeks With These 3 Things

2. Take Periodic Breaks for Spurts of Exercise

Muscular,Athletic,Fit,Man,squats,fitness,workout,exerciseShutterstock

Meghan Livingstone, Certified Holistic Nutritionist, also has a suggestion on how to sneak exercise into your busy day. She recommends taking “periodic breaks during your workday to move,” keeping it simple. “Something like standing up after 30 minutes or an hour and doing some stretching, reaching your arms up overhead or doing something like 20 squats or 20 jumping jacks,” she says. “As we know, sitting for a lot of the day isn't great for our health, but even a little bit of movement can have benefits for us when it comes to reducing our risk for chronic disease.”

3. Drink More Water

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

Livingstone also encourages amping up your hydration. “Drink a big glass of water first thing in the morning. Hydrating really well when we first wake up is a great way to get in a bunch of water when we can otherwise kind of forget about it as the day goes on,” she says. “Plus, when we wake up, we tend to be a little bit more dehydrated since we've been sleeping through the night.”

4. Start Snacking

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

You might associate snacking with empty carbs and processed food. However, learning how to snack the right way can help you lose weight. “Snacking is a good thing to do when we respond to our hunger signals. By fueling up properly through the day, we really help to avoid getting over hungry, which then leads us to often making poor food choices or binging later on in the day,” explains Livingstone. It also helps us to better balance our blood sugar, supports our mood, our energy levels, and it keeps cravings in check. She suggests having a small snack every two to three hours between bigger meals. Also, try and snack on protein, “things like Greek yogurt with berries or nuts and seeds with apple slices or banana with nut butter or boiled eggs,” she recommends.

Related: This is the #1 Carb You Could Eat For Your Body

5. Practice Mindfulness

Mindfulness,Woman,Breathing,Fresh,Air,happyShutterstock

Practicing mindfulness can help you evolve in 2024. Whether you devote a minute, 10 minutes, or longer, Livingstone suggests focusing on the little things you can do to live in the present, and quelling negative thoughts and anxiety. “And now, just for a minute, pause, notice your surroundings. Maybe take a deep breath and just notice what's around. You can have amazing effects on your sense of wellbeing. I do love the app called Insight Timer for doing some meditations,” she said.

6. Take a Daily Walk

Outdoor,Couple,,Love,Walking,stroll,outdoors,fitness,happyShutterstock

Going on a walk every day, “or even just a few times a week,” is a game changer, says Livingstone. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace. “I like going for walks anywhere from 15 to 45 minutes around my neighborhood or some of the trails nearby,” she adds.

Related: 4 Incredible Ways Your Body Changes When Intermittent Fasting

7. Cut Out Sugar in Two Easy Steps

@autumn_bates_

Sugar detox tips #sugar #sugardetox #nutritiontips #weightlosstipsforwomen

The thought of cutting sugar completely from your diet may be daunting. However, according to Autumn Bates, CCN, MS, CPT. “The first thing you need to do is eat protein,” she reveals in her viral TikTok video. “Protein turns off hunger and can reduce sugar cravings. She recommends eggs, cottage cheese, fish, Greek yogurt, and ground beef. The second step? Get more sleep. “Poor sleep increases the hunger hormone ghrelin which can increase cravings for fast energy sources like sugar.” She recommends aiming for 8 hours every night.

8. Quit Drinking

@docamen

Dry January forever 👏🏻 no more brain fog in 2022! #fyp #foryoupage #mentalhealthmatters #alcoholfree

Daniel Amen, MD, offers three simple tips to quit drinking alcohol in a viral video. “If you are drinking a lot, cut it down by ten percent over ten days,” he says. “That way you are probably not going to go into withdrawal. The second? “Begin to see alcohol not as your friend,” he says. “See the bottle and a small brain. See the bottle and fat on your body. See the bottle with more brain fog and cognitive problems. And finally, “find something to replace it with, even if it's something as simple as sparkling water with a little lemon,” he suggests. “ Love something to drink that loves you back.”

💪🔥Body Booster: Snack wisely every few hours on protein-rich foods like Greek yogurt with berries or nuts with apple slices to keep hunger in check, maintain energy levels, and make healthier food choices throughout the day.

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Fitness & Workouts

8 Game-Changing Daily Habits for a Better Body

Autumn Bates
docamen/autumn_bates_/TikTok
Leah Groth
By Leah GrothApr 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY 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.

It shouldn’t have to take the starting of a new year to make game-changing health resolutions. Whether it is January or August, you can improve your life by making a few small tweaks to your day that can make a huge difference. Here are 8 things you should be doing now, according to wellness gurus.

1. Exercise 8 Minutes Every Morning

Father,Daughter,,Training,,Home.,Workout,exercise,press up, push up, pushupsShutterstock

You might not think you have time in your busy schedule to make it to the gym, but according to Jorge Cruise, a personal trainer and New York Times bestselling author, all you need is 8 minutes in the morning. Cruise wrote an entire book detailing the simple exercises that can help you lose two pounds per week in under ten minutes.

Related: I Lost 15 Pounds in 6 Weeks With These 3 Things

2. Take Periodic Breaks for Spurts of Exercise

Muscular,Athletic,Fit,Man,squats,fitness,workout,exerciseShutterstock

Meghan Livingstone, Certified Holistic Nutritionist, also has a suggestion on how to sneak exercise into your busy day. She recommends taking “periodic breaks during your workday to move,” keeping it simple. “Something like standing up after 30 minutes or an hour and doing some stretching, reaching your arms up overhead or doing something like 20 squats or 20 jumping jacks,” she says. “As we know, sitting for a lot of the day isn't great for our health, but even a little bit of movement can have benefits for us when it comes to reducing our risk for chronic disease.”

3. Drink More Water

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

Livingstone also encourages amping up your hydration. “Drink a big glass of water first thing in the morning. Hydrating really well when we first wake up is a great way to get in a bunch of water when we can otherwise kind of forget about it as the day goes on,” she says. “Plus, when we wake up, we tend to be a little bit more dehydrated since we've been sleeping through the night.”

4. Start Snacking

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

You might associate snacking with empty carbs and processed food. However, learning how to snack the right way can help you lose weight. “Snacking is a good thing to do when we respond to our hunger signals. By fueling up properly through the day, we really help to avoid getting over hungry, which then leads us to often making poor food choices or binging later on in the day,” explains Livingstone. It also helps us to better balance our blood sugar, supports our mood, our energy levels, and it keeps cravings in check. She suggests having a small snack every two to three hours between bigger meals. Also, try and snack on protein, “things like Greek yogurt with berries or nuts and seeds with apple slices or banana with nut butter or boiled eggs,” she recommends.

Related: This is the #1 Carb You Could Eat For Your Body

5. Practice Mindfulness

Mindfulness,Woman,Breathing,Fresh,Air,happyShutterstock

Practicing mindfulness can help you evolve in 2024. Whether you devote a minute, 10 minutes, or longer, Livingstone suggests focusing on the little things you can do to live in the present, and quelling negative thoughts and anxiety. “And now, just for a minute, pause, notice your surroundings. Maybe take a deep breath and just notice what's around. You can have amazing effects on your sense of wellbeing. I do love the app called Insight Timer for doing some meditations,” she said.

6. Take a Daily Walk

Outdoor,Couple,,Love,Walking,stroll,outdoors,fitness,happyShutterstock

Going on a walk every day, “or even just a few times a week,” is a game changer, says Livingstone. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace. “I like going for walks anywhere from 15 to 45 minutes around my neighborhood or some of the trails nearby,” she adds.

Related: 4 Incredible Ways Your Body Changes When Intermittent Fasting

7. Cut Out Sugar in Two Easy Steps

@autumn_bates_

Sugar detox tips #sugar #sugardetox #nutritiontips #weightlosstipsforwomen

The thought of cutting sugar completely from your diet may be daunting. However, according to Autumn Bates, CCN, MS, CPT. “The first thing you need to do is eat protein,” she reveals in her viral TikTok video. “Protein turns off hunger and can reduce sugar cravings. She recommends eggs, cottage cheese, fish, Greek yogurt, and ground beef. The second step? Get more sleep. “Poor sleep increases the hunger hormone ghrelin which can increase cravings for fast energy sources like sugar.” She recommends aiming for 8 hours every night.

8. Quit Drinking

@docamen

Dry January forever 👏🏻 no more brain fog in 2022! #fyp #foryoupage #mentalhealthmatters #alcoholfree

Daniel Amen, MD, offers three simple tips to quit drinking alcohol in a viral video. “If you are drinking a lot, cut it down by ten percent over ten days,” he says. “That way you are probably not going to go into withdrawal. The second? “Begin to see alcohol not as your friend,” he says. “See the bottle and a small brain. See the bottle and fat on your body. See the bottle with more brain fog and cognitive problems. And finally, “find something to replace it with, even if it's something as simple as sparkling water with a little lemon,” he suggests. “ Love something to drink that loves you back.”

💪🔥Body Booster: Snack wisely every few hours on protein-rich foods like Greek yogurt with berries or nuts with apple slices to keep hunger in check, maintain energy levels, and make healthier food choices throughout the day.

Nutrition & Diet

Nutritionist Lost 80 Pounds With These 5 Daily Habits

Allie_Janszen8
Copyright alliejanszen/Instagram
Leah Groth
By Leah GrothJan 07, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

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

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

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

Do you want to look like a different person by spring? Now is the time to make changes to your approach to health and fitness, says one expert. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a recent post she details exactly what you should do in order to achieve a major glow up by spring. “For the next 4 months…become addicted to these 5 habits, and you’ll become unrecognizable by May,” she writes across the video. “5 health habits that can help you become unrecognizable in just 4 months,” she writes in the Instagram post.

Balance Blood Sugar

The first thing you need to learn how to do is “balance blood sugar like a pro,” she writes in her post. “Stable blood sugar reduces insulin spikes, promotes fat loss, and improves energy levels.” Do this by starting every meal with protein and healthy fats, avoiding “naked carbs,” she says, explaining that you should “always pair them with a protein source.” Her last tip is to add 1 tbsp apple cider vinegar to 8oz water before meals “to help stabilize post-meal glucose spikes.”

RELATED: She Lost 15 Pounds in Her 40s After Fixing These 3 Mistakes

Optimize Sleep

Next, “optimize your sleep for hormone reset,” she continues. “Quality sleep supports cortisol balance, reduces cravings, and aids in muscle repair and fat loss.” Here is how to do it: “Go to bed and wake up at the same time daily to regulate your circadian rhythm,” “limit blue light exposure an hour before bed,” and “create a calming bedtime routine with magnesium glycinate &/or herbal teas.”

Eat Hormone Boosting Foods

Next, improve your diet with hormone-boosting foods. “The right nutrients nourish your body, reduce inflammation, and optimize estrogen, progesterone, and cortisol levels,” she writes. How to do it? “Focus on anti-inflammatory foods like salmon, leafy greens, berries, and olive oil,” “incorporate cruciferous vegetables (e.g., broccoli, kale) to support estrogen detoxification,” and “prioritize protein intake of at least 100g/day to support lean muscle and satiety.”

RELATED: 52-Year-Old Trainer Reveals Her Secret Moves for Perfect Abs

Manage Stress

Her fourth strategy is to “manage stress with intentional practices,” she reveals. “Chronic stress dysregulates cortisol, leading to weight gain, fatigue & hormonal imbalances.” How to do it? “Add daily breathwork (4-7-8 breathing) or vagal toning exercises like humming or gargling,” “incorporate lymphatic drainage techniques such as dry brushing or rebounding,” and “take short breaks throughout the day to reset cortisol levels.”

Move Your Body Daily

Lastly, she recommends moving your body daily. “Regular movement supports healthy hormone levels, builds lean muscle, and improves metabolic health.” She suggests doing at least 30 minutes of movement every day, prioritizing weight training 3 to 4 times per week to build lean muscle and boost metabolism, and including low-intensity movement (e.g., walking, stretching) on recovery days. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Weight Loss Coach Reveals 6 Daily Habits That Help Clients Drop 2 Pounds Every Week

Jordyn_Raye10
Copyright jordynray.fit/Instagram
Leah Groth
By Leah GrothOct 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

According to most experts, you can safely lose one to two pounds a week. You might be wondering: How can I do this without starving myself? One expert has the answer. Jordyn Raye is a weight loss coach and influencer who regularly shares tips and tricks on how to burn fat and drop pounds in a healthy and sustainable way. “Lose 1-2lb of fat this week,” she says, offering a few easy habits to help get the job done. “Weight loss takes TIME to do it the right way (the right way is the sustainable one,” she adds.

Movement: Get Your Steps In

Jordyn recommends starting with movement. Her suggested step goal? “7k+ steps/ day,” she writes. “Walk after dinner for 10-15 minutes to improve digestion & reduce bloating.” 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 inJAMA 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.

Movement: Strength Training

She also recommends strength training. “Weight lift 4-5x this week,” she advises. Another way to make sure you move? “Stand at your desk,” 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

Nutrition: Small, Protein-Packed Meals

Jordyn has several suggestions for nutrition. First, she recommends 30g of protein per meal. “Eat every 3-4 hours,” she says. Also, “limit processed food,” eat out “no more than 4 times per week,” don’t drink your calories, and “get in fruits and veggies daily,” she says.

RELATED: Can Green Tea Help You Lose Weight? Here Is What Science and the Experts Say

Other Daily Habits: Hydrate

As for other daily habits, she stresses the importance of hydration. She recommends “120 oz water per day.” According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Other Daily Habits: Self-Care and Sleep

Other daily habits she recommends include “self-care to reduce stress,” planning your week ahead, and “8+ hours of sleep,” 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.

RELATED: She Walked 10,000 Steps Every Day for a Month, and Here Is What Happened

Avoid Eating Convenient But Processed Foods

In another post, she outlines bad habits that will keep you from burning fat. “Eating pop tarts & cereal for breakfast- there is nothing good about starting your day off with straight sugar. This just leads to even more cravings & blood sugar crashes throughout the day,” she says in her post.

Don’t Clean Your Plate

If you were trained to “clean your plate” as a child, it might be causing you to overeat as an adult. “Belonging to the ‘clean plate club’ so you don’t waste food- now you feel guilty for not finishing a 1,000+ calorie meal when you go out to eat” is her second bad habit.

Don’t Indulge in a Big Dessert After Dinner

Having a huge sweet treat after a meal could be impacting your weight. “Always having dessert after dinner- this always led me to crave ice cream every single night,” she says. Instead, she recommends satiating your sweet tooth throughout the day with healthier options.

RELATED: 9 High-Protein Foods That Beat Eggs for Weight Loss

Stop Using Food as an Emotional Outlet

“Using food as an emotional outlet” is another bad habit. “Had a good gymnastics meet? Let’s get a McDonald’s frappe. Had a bad day at work? Let’s go get ice cream” is not how you should be functioning. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

7 Steps to Shed Body Fat in 6 Months, From Ben Affleck's Trainer

Young smiling fit woman doing exercises with dumbells and looking at her reflection at gym.
Shutterstock
Leah Groth
By Leah GrothJun 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

You can completely transform yourself and become unrecognizable in just 6 months, according to a personal trainer and social media influencer. Josefine Holmberg, who has trained a bunch of celebrities, including Ben Affleck, reveals a simple transformation program in one of her latest posts. “All you have to do is incorporate this into your life daily!” she writes. Her are her “simple steps to become unrecognizable in 6 months.”

1. Wake Up Early

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

Her first suggestion? Wake up early. According to one study, people who wake up early tend to go to bed earlier and enjoy longer, better-quality sleep.

2. Hydrate

Couple staying hydrated after workoutShutterstock

Her second recommendation is to hydrate “with water, salt & electrolytes,” she writes. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. But remember: You are also getting fluids from the food that you eat. Why is hydration crucial? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, says the Mayo Clinic.

3. Walk Daily

Children hiking in mountains or forest with sport hiking shoes. Girls or boys are walking trough forest path wearing mountain boots and walking sticks. Frog perspective with focus on the shoes.Shutterstock

“Walk outside daily,” says Josefine. The Mayo Clinic endorses regular brisk walking, explaining that it can help you maintain a healthy weight and lose body fat to prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory, and sleep, improve your balance and coordination, strengthen your immune system, and reduce stress and tension.

4. Exercise 4 to 5 Times a Week

High Angle View Of A Workout Plan In Notebook At Wooden DeskShutterstock

Next up, exercise. Josefine recommends breaking a sweat 4 to 5 times a week. However, the current Physical Activity Guidelines for Americans recommend adults aim for 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity weekly.

5. Read, Write, and Meditate

A man meditates with headphones in nature. He listens to pleasant, calm music before going to bed. Balance calmness and harmony with yourself.Shutterstock

Self-care is also crucial for your transformation, according to Josefine. “Read, write & meditate,” she recommends. One Harvard study published in Social Science & Medicine found that people who read books regularly had a 20% lower risk of dying over the next 12 years compared with people who weren't readers or who read periodicals. According to the Mayo Clinic, the benefits of meditation include increased self-awareness, reduced negativity, and improved sleep quality.

6. 8 Hours of Sleep

Woman lies in bed with arms raised up view from aboveShutterstock

Speaking of sleep, Josefine recommends getting 8 hours of sleep a night. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

RELATED: 10 Daily Rituals to Boost Metabolism and Lose Weight Over 50

7. Cut Out Negativity

Close up of unrecognizable businessman with dissatisfied face showing negative sign, dislike with thumbs down, rejection concept at workplace, sign no, not approved, unhappy customerShutterstock

Finally, think your way into a happy life. “Cut out negativity,” Josefine writes, concluding her seven easy tips for a transformation.

Bodybuilding Is Her Go-to Method

Muscular build sportsman taking weights from a rack in a gym. Focus is on hand. Close up.Shutterstock

Josefine is a personal trainer and stretch therapist. “My unique method includes combining the cutting-edge edge bodybuilding methods and precisely combining it with the ‘old school’ bodybuilding techniques using different sets and rep ranges to shock the muscles. This not only accelerates results but also helps to make it more enjoyable and psychologically motivating to avoid repetitive stagnation,” she told Voyage LA. “I also use a unique combination of weights and resistance bands and loops to give the muscles some variations. Lastly, I always make sure to add in unique rehab/prehab exercises specifically to keep each one of my clients healthy and injury-free.”

RELATED: 10 Simple Exercises for Toned Arms You Can Do at Home

Weight Loss Requires an All-Encompassing Approach

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

According to Josefine, weight loss “starts with your health, but you need to be active and move your body in order to be successful, but doing so can also help you become healthier,” she told Status Fitness Magazine. “For a successful weight loss journey, you need to make sure to look at all the aspects such as daily movement, nutrition, water, stress, sleep, gut health, inflammation, etc.”

💪🔥Body Booster: Josefine lives by an inspiring mantra. “You only have ONE you, you only have ONE life, so make sure to live your life to the fullest in a body you absolutely love and feel confident in!” she tells Status Fitness Magazine.

Fitness & Workouts

10 Daily Rituals to Boost Metabolism and Lose Weight Over 50

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Ferozan Mast
By Ferozan MastJun 10, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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.

Are you dealing with unwanted weight gain and increasingly low energy with the passing years? “Your metabolism changes as you get older,” says the National Institutes of Health. “You burn fewer calories and break down foods differently. You also lose lean muscle. Unless you exercise more and adjust your diet, the pounds can add up. Middle-age spread can quickly become middle-age sprawl.” This doesn’t have to be an inevitable part of aging—here are ten daily rituals that can help boost metabolism and encourage weight loss after 50.

Weights Are Your Friend

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

Hit the weight section of the gym, or use equipment at home to build strength and muscle. “Muscle is more metabolically active — it burns more calories than fat,” William Yancy Jr, MD, 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.”​

Calorie Deficit

Young girl eating a fruit salad after a workout . Fitness and healthy lifestyle concept.Shutterstock

Make sure you’re getting the correct amount of calories a day. “At age 50, you need 200 fewer calories a day than you did when you were 20, assuming you are equally active,” Stacy Weiss, MD, tells Northwest Community Healthcare. “After age 60, you need 400-500 calories less. If you’re moderately active, up to age 50, around 2,000 calories a day is good. After 50, you need to decrease to 1,800 calories.”

Move Throughout the Day

Senior couple exercise stretching resistance band at home, health care and active seniors conceptShutterstock

The couch potato lifestyle is terrible for your metabolism, so make a point of sitting as little as possible. Maybe start a habit where you walk before breakfast every day. “At some point, everyone loses muscle mass as they get older and gains abdominal fat,” aging and exercise expert Dr. Mark Mattson tells the NIH. “Over-eating and leading a sedentary lifestyle can speed up age-related changes in metabolism.”

RELATED: Lose Weight Faster with These 11 Effective Workouts

Don’t Ignore Sleep Health

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Sleep is crucial for a healthy metabolism and to encourage fat-burning. Try bedtime rituals such as a warm bath, reading a book, or meditation. Make a point of going to bed and waking up as much as possible at the same time.

Happy Hour Habits

Japanese green teaShutterstock

If daily happy hour has become a habit, replace it with a more healthy ritual a few times a week. Try tea or sparkling water. “Data from the National Survey on Drug Use and Health indicate that approximately 20 percent of adults aged 60-64 and around 10 percent over age 65 report current binge drinking,” says the National Institutes of Health.

Daily Hydration

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

Make a point of drinking water first thing in the morning to start your day hydrated. “Proper hydration is essential for many bodily functions, including moving nutrients throughout the body, lubricating joints, and maintaining blood pressure,” Vanessa Ling, ND, CNS, writes for the National Council on Aging. “Some evidence suggests that drinking water before a meal can curb your appetite to help with portion control.”

Phone a Friend

Group of multiethnic mature people stretching arms outdoor. Middle aged yoga class doing breathing exercise at park. Beautifil women and fit men doing breath exercise together with outstretched arms.Shutterstock

Reach out to friends and loved ones every day to get support and encouragement. “Surround yourself with friends and loved ones who support your efforts to eat a healthy diet and increase your physical activity,” says the Mayo Clinic. “Better yet, team up and make the lifestyle changes together.”

Fun Hobbies

A young woman pulls weeds in her huge garden in the spring, clearing the garden after winterShutterstock

Make time every day for an active hobby you genuinely enjoy. “Find time to take care of yourself. Activities that you enjoy doing can help you get exercise,” says the Mayo Clinic. “This can include gardening, yoga or other active hobbies.”

RELATED: 12 House Cleaning Chores That Burn Calories After 50

Protein With Every Meal

Grilled chicken breasts and vegetablesShutterstock

Including protein with every meal can help with fat-burning and weight loss. “As you age, you require more protein to build or maintain muscle,” registered dietician Alex Oskian tells the National Council on Aging. “A good rule of thumb is to include a protein food (animal or plant-based source of protein) at all meals and snacks.”

Small, Consistent Changes

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.Shutterstock

Keeping up with these rituals can transform your life and health. “You’re not just losing pounds—you’re gaining life,” family medicine physician Phyllis Pobee, MD, tells the National Council on Aging. “Focus on sustainable changes that celebrate your body. Small, consistent tweaks over time can lead to remarkable transformations.”

💪🔥Body Booster: Eat protein with every meal and snack to encourage weight loss.

Fitness & Workouts

How to Transform Your Body in 7 Days

Kelsey Rose thekelseyrose_
​She Recommends “Habit Stacking”
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Do you want to get into the best shape of your life – one healthy habit at a time? Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In a new social media post, she offers her guide on how to get healthy in just a week. “How to transform your body in 7 days,” she writes, revealing her “step-by-step guide.” Here is what to do.

She Recommends “Habit Stacking”

Rose recommends habit stacking for a 7-day transformational “The simple habit stacking guide you need to feel your best in only 7 days,” she writes.

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

It Can Help Low Energy

“Feeling stuck? Low energy? Overwhelmed with where to start? It’s time to reset!” she continues. “Instead of challenging yourself with extreme changes, let’s stack small, powerful habits that actually LAST. Here’s your 7-day blueprint to feel leaner, stronger, energized and on track to continue these sustainable habits.”

Day 1: Meal Prep

She recommends meal prepping on day 1. “Meal prep for success,” she writes. “Because when healthy food is ready, you make better choices!”

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Day 2: Walk

On day two, start the morning with a walk. “Walk first thing in the morning,” she suggests. “Boosts metabolism, stabilizes energy, and sets the tone for the day.”

Day 3: Move at Home

On day three, “Move for 30 minutes at home,” she suggests. “No gym? No problem. Consistency > perfection!”

Day 4: Start Taking a Probiotic

On the fourth day she recommends starting a probiotic. “A healthy gut = better digestion, fewer cravings, and clearer skin,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Day 5: Hydration + Electrolytes

On the fifth day, prioritize hydration she suggests. But, don’t forget to add electrolytes. “It’s not just about drinking water—it’s about absorbing it,” she says.

Day 6: Two Minutes of Mindfulness

On the sixth day, spend two minute devoted to mindfulness. “Lower cortisol, reduce stress, and balance your body from the inside out,” she suggests.

Day 7: Improve Posture & Mobility

And, on the seventh day, improve posture and mobility. “Because standing tall improves confidence, digestion, and overall strength,” she says.

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

Walk on Incline

In another recent post she reveals two workout tips for losing fat. “Babes!!! If fat loss & toning up are on your mind this season, here’s your simple, effective game plan,” she says, revealing the first workout tip. “Walk at 10% incline, 3mph, for 20-30 min (3x per week). This of course counts towards your daily goal of 10k steps. Don’t undermine walking when you’re trying to see results!!” she writes.

Also, Do Strength and Pilates

Nexy, do strength training and pilates. “Pair it with my strength x Pilates workouts on my platform (trust me, the results speak for themselves!)” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Non-Negotiables for Fat Loss Over 40

Julie Clouse
​Patience and Discipline
Copyright julieclouse_/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight and blast fat over 40? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight post-40. “Top 10 non-negotiables for fat loss after 40,” she writes. “It won’t always be easy, but it can be simple. Habits build momentum. 90% of people who love exercising & eating healthy didn’t start that way. But by staying consistent, they felt better, looked better, and fell in love with the process,” she writes.

Create a Calorie Deficit

The first thing to do is make sure you aren’t consuming more than you are burning. “Create a calorie deficit (at least 250 cals)” she writes.

Amp Up Protein Intake

Next, amp up your protein intake. “Eat 25-30g of protein at every meal,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Track Food

Next, make sure you are keeping track of everything you eat. “Track your food for overall calories and protein,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Lift Weights

Strength training is another core habit. “Lift weights 3-4 times per week,” she writes. 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

Walk Up to 10,000 Steps Per Day

Next, get your steps in. “Get 8-10k steps per day—add a weighted vest for an extra burn!” she suggests. 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.

Eat Whole Foods

When it comes to diet, it’s not just about the numbers but the quality of food you eat. “Choose 90% Whole Foods,” she says.

Hydate

Make sure to stay hydrated. “Drink half your body weight (lbs) in ounces of water—I always add electrolytes too,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Don’t Cut Out Entire Food Groups

You don’t need to be super restrictive. “STOP cutting out entire food groups. Instead of saying no sugar, allow yourself a small treat that fits your goals. No food is off-limits,” she says.

Limit Alcohol

Don’t drink your calories. “Limit alcohol—this one is HUGE!” she maintains. Not only is alcohol high in calories but the more you drink, they more likely you are to make poor food choices and neglect exercise.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Don’t Give Up

Finally, be patient. “STOP throwing in the towel after one bad day. Just get back on track the next day,” she reminds. “This is a lifestyle, NOT a diet. A few ‘bad’ days won’t ruin your progress. Ditch the dieting mentality and six-week plans—that was my BIGGEST mistake for years. Stay consistent, make it sustainable, and fit in the foods you love. It CAN work. You CAN be fit long after 40!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top 7 Fast Food Order Hacks for Weight Loss

Kaly Valdes kaly.weightloss.dietitian
Copyright kaly.weightloss.dietitian/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a “relatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. “Why is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. “NGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders.

Here’s How to Get Enough Protein at Taco Bell

Karly maintains that her order is great for weight loss, as it is packed with protein. “It was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

Slow Roasted Chicken Cheesy Dipping Burrito

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Here is the order: “Slow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. “But make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Her Followers Agree

“These are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. “I'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. “I freaking love these. I think I’ve had them for lunch every day last week,” a third says.

You Can Also Eat at Subway and Lose Weight

Subway,Restaurant,sandwich,fast,food​SubwayShutterstock

She helped another client develop a Subway order to keep her full and help her lose weight. “Subway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

Here Is the Order

Pattaya City, Thailand - November 28 2020 SUBWAY restaurant shop healthy fast food sandwich in Terminal 21 shopping mall in Pattaya Chonburi Thailand.

Shutterstock

Here is what to order:

  • Rotisserie chicken protein bowl
  • All the veggies it comes with - no olives add banana peppers
  • Add provolone cheese (they put 2 slices)
  • Red wine vinegar
  • Sweet onion teriyaki.

“Half bag of Miss Vickie’s jalapeño chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes.

Here Is What She Orders at Popeye’s

Here is her Popeye’s order for weight loss:

  • 5 blackened chicken strips
  • Side of mashed potatoes.

She Also Swears by This Chick-Fil-A Hack

In another post, she reveals a “Chick-Fil-A hack you’ve been searching for,” she writes. “This isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. “Buffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

She Even Eats at McDonald’s

Craving McDonald’s fries? “This client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:

  • Diet Coke
  • Small fry - 230 cals + 3g protein
  • McDouble - 390 cals + 22g protein

And, She Loves This In-N-Out Hack

Next up, an “In-N-Out hack you’ve been searching for,” she writes. “Order the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

Finally, Try Her Starbucks Hack

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

You can “stay full for hours with this Starbucks hack,” she continues. “I love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee 😉 I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” 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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