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8 Game-Changing Daily Habits for a Better Body

Make a big difference with these small changes.

FACT CHECKED BY Christopher Roback
Autumn Bates
docamen/autumn_bates_/TikTok
FACT CHECKED BY Christopher Roback

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.

More For You

Autumn Bates
docamen/autumn_bates_/TikTok
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.

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.

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.

Young smiling fit woman doing exercises with dumbells and looking at her reflection at gym.
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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.

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

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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.

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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

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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.

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​Stock Up on Groceries
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Evidence-Based

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

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

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

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster