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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.

Woman Lost Fat in Her 40s by Doing These 2 Things

One expert reveals two habits that will help you lose weight faster.

Leah Groth
By Leah GrothJan 01, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Leah Groth
By Leah GrothJan 01, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Are you dieting and exercising but can’t seem to lose weight? There could be two major things missing from your diet and exercise routine. Nikki Gundy is an Ontrack Accountability Coach who helps clients lose fat “honestly” over 40. In a few new social media posts, she reveals two of the key habits that enabled her to transform her body in her 40s.

First, She Increased Her Protein Intake

“I increased my protein intake, and this is what happened,” she wrote about the impressive before-and-after transformation. “It’s not just protein. There are always other things at play, like strength training and increasing daily steps, but protein has been a massive factor,” she writes. “In 2023, I was training every day (as I had been for years) but only eating 40-50g protein a day.”

She Went From 40 to 130 Grams of Protein Per Day

“Then last year I made a conscious effort to steadily increase my protein, and now I’m hitting 130g a day consistently,” she writes. “In my experience, protein is not a quick fix, and the changes don’t come in the first 6 weeks of upping your protein. But if you’re in your 40s, you need to start increasing protein now.”

RELATED:8 Hidden Signs The Body Needs More Fiber, According to a Scientist

And, Keep Protein Consistently High

She also explains that after upping it, you need to keep it high. “And you need to consistently keep it high,” she says. “Increasing your protein and being consistent.”

What Science Says About Protein

Science supports protein for weight loss. 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.

Second, She Amped Up Her Walking

Her second tip? “I have found walking, increasing my steps, and making my steps a consistent and high-priority part of my day super helpful for fat loss progress,” she writes.

RELATED:3 Weight Loss Mistakes Biochemist Begs You to Stop Making (and What to Do Instead)

She Lost Weight on Vacation by Walking

“In fact...I have found using steps for progress so powerful that when I went to Disneyworld for over 2 weeks earlier this year, I still lost weight during the course of the trip due to all the walking we did,” she says.

How Many Steps Should You Aim For?

“So, how many steps do you need to aim for? That depends on how many steps you currently do most days. I would suggest trying to increase your daily steps by 2,000 steps a day. So if you currently walk approximately 4,000 steps every day, increasing to 6,000 a day is a great goal and, more importantly, realistic and achievable,” she says.

Increase Incrementally

“It would be very hard for someone currently walking 4,000 steps a day to commit to consistently walking 10k a day,” she says. “Start by increasing by 2,000 steps a day on what you usually do, and you will find yourself (depending on your body weight) adding around 700 plus calories a week to your deficit, which is amazing. The best bit is that as you get used to hitting higher steps, you can keep increasing.”

RELATED: 4 Weight Loss Rules This Top Coach Swears Will Work In 2025, "I've Never Seen This Fail"

Just Walk

“I started off trying to hit 8000 steps a day and now, a year later, aim for 12000. I love my steps and use them as a tool for fat loss all the time. There’s no secret formula to walking – believe me, I tried all the theories out there.., so take the pressure off and just walk… more,” she says.

What Science Says About Walking and Weight Loss

What does science say about walking for weight loss? 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. 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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Fitness & Workouts

Woman Lost 40 Pounds at 61 by Making These 4 Habit Changes

Woman Lost 40 Pounds at 61 by Making These 4 Habit Changes
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Leah Groth
By Leah GrothJan 16, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to lose weight after 60? According to an expert, a few habit changes can be game-changing. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. “At 61 I was holding most of my weight in my hips and lower belly until I made these 4 changes to my daily habits,” she writes about the Instagram video. “Are you like me and have a hard time losing weight from your hips and lower belly? These foundational changes to your daily habits are the keys to being able to lose that weight and keep it off,” she adds in the caption.

Make Sure You Are Eating Enough

Her first suggestion? Make sure you are eating enough. “Many women of my generation (50+) grew up eating as little as possible to be skinny. I now know that the key is to eat as much as possible of healthy foods to fuel my body,” she writes.

Protein: “Aim for 1 gram of protein per lb of goal bodyweight,” she says.

Complex Carbohydrates: “Eat your largest carb meals before and after your weight training,” she says.

Healthy Fats: “These are more limited since they have 2.5x the cals as protein or carbs, but are important for overall health,” she writes.

Lift Heavy Weights

Next, make sure to lift heavy weights, “heavy for you,” she says, “to achieve muscle hypertrophy. “Most women don’t lift often enough (4-5x a week) or heavy enough to get the maximum benefits from weight training,” she continues. “The goal for women 50+ is building muscle and bone strength which can become an issue after menopause.”

Move Your Body Throughout the Day

Her third habit has to do with movement, specifically moving your body throughout the day to “get the benefits of NEAT,” she writes. ”NEAT stands for nonexercise activity thermogenesis,” she says. Examples include taking a walk, doing housework, and gardening. “Moving throughout the day can give you more benefits in terms of raising your overall calorie burn for the day than a half hour of cardio exercise.”

Prioritize Your Mental Health

Her last healthy habit is taking time to care for your mental health and mindset. “Change your mindset, change your life! At 50+, we are often unaware of our own limiting beliefs. You CAN do this! Awareness is the first step to changing your internal dialogue and how you talk to yourself,” she says. “Be willing to make yourself a priority and honor your boundaries.”

Be Patient

These habit changes won’t rear results instantly. You need to be patient, she says. “These changes take time, consistency and focus. Start with one and add the others over time and imagine where you will be a year from now.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

She Lost 49 Pounds in her 40s When She Stopped Dieting and Started Doing This One Thing

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Leah Groth
By Leah GrothNov 07, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you struggling to lose weight despite dieting? Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. In a new post, she reveals a few mistakes she made and then the one thing she did to fix them. “I lost 49 pounds in my 40s when I stopped dieting and started paying attention to this one thing,” she writes in the Instagram video.

She Was Eating Plant-Based, Counting Calories, and Running 3 to 5 Miles Per Day, But Struggled to Lose Weight

“I struggled with my weight for ten long years and failed at more diets than I can count. Even though I thought I was doing all the right things,” she writes in the post. What was she doing? “Eating plant-based,” counting her calories, and “running 3-5 miles every day.”

At 43, She Decided to Do Something Different

She wasn’t getting the results she wanted. “I couldn’t understand why nothing seemed to work or why it felt like my metabolism was just broken. At some point, I started to lose hope. Maybe you can relate. But one day, when I was 43 years old, I finally got so fed up that I decided to do something totally different,” Ruth writes.

She Did Research to Understand “The Science of Weight Loss”

“Instead of dieting, I did real research to understand the science of weight loss, especially for women over 40. I wanted to know why we gain weight as we get older and it’s so hard to lose it. I was shocked to discover that weight loss has almost nothing to do with calories and everything to do with HORMONES. That’s it. That’s the secret. The one thing,” she reveals.

She Lost 49 Pounds and Has Kept It Off

“I totally changed my focus from counting calories to simply balancing my hormones, to eating the foods that would nourish my body, and creating better habits for a sustainable lifestyle. Ultimately, making that shift is what helped me lose 49 pounds and keep it off, and I’ve now helped thousands of other women over 40 do the same,” she says.

She Stopped Calorie Counting

In another post she discusses other healthy habits that helped her lose weight fast. “I struggled with my weight for YEARS, failing at diet after diet, always believing that the problem was ME and my own lack of willpower before I was finally able to lose 49 pounds and actually keep it off. So what was my secret? It was pretty simple, actually. I just focused on my hormones. That meant I committed to stop dieting! No more counting calories—instead focused on nourishing my body,” she writes.

RELATED: Nutritionist Reveals 3 Surprising Foods She Ate to Lose 15 Pounds (Including Dessert for Dinner)

She Quit Sugar and Processed Food

She also majorly cleaned up her diet. She eliminated a few things. “I detoxed from sugar and stopped eating toxic processed food. It’s the first step in balancing your hormones,” she writes.

She Amped Up Her Protein Intake

She also refocused her diet. “I started eating a lot more healthy fat and nutrient-dense protein,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

RELATED: Man Ate Bacon and Eggs for 30 Days and His Blood Work Stunned Doctors

She Switched From Cardio to Strength Training

She also switched up her approach to exercise. “I focused on strength training & building lean muscle mass instead of burning calories through high-intensity cardio,” 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

She Focused on a Healthy Lifestyle

Lastly, she looked at the big picture. “I didn’t give myself a timeline. I just focused on changing my lifestyle,” she writes. “But I still lost more than 40 pounds in six months, have kept it off for more than 3 years, and now I’ve helped thousands of women do the same.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 50 Lbs by Doing These 3 Things

Alexandra_alexx.fitt15
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothFeb 19, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight and transform your life by changing your routine in small ways? Alexandra (@alexx.fitt) has amassed a following on TikTok by sharing videos about losing 50 pounds. In a new post, she reveals a few of her go-to habits for weight loss. “3 things that have truly helped me lose weight and transform my life,” she writes in a recent post. “This helped me go from 200 pounds to 150 pounds.”

Find an Activity You Are “Absolutely Obsessed With”

The first thing she did that was a game-changer? “Finding an activity I am absolutely OBSESSED with,” she reveals in the post. “When I was losing weight I did not go to the gym at all it was during Covid so everything was closed. Instead I just walked every single day because I loved it and this can be bikini, running, swimming whatever u love.”

Don’t Focus on the Scale

Next, it’s not all about the numbers. “Don’t focus on the scale,” she says. “Focus on how you feel instead. Don’t weigh yourself each week don’t do any extra things because the scale will flexuate. Instead hide your scale for a month don’t weigh yourself and just focus on feeling your best.”

Don’t Burn Out

Her third habit? “No more BURN OUT,” she says. “Okay hear me out ladies stop with the burn out you don’t have to lift heavy 6x a week if u only have time for 3 that’s great. Stop doing hours of cardio and focus on small changes each day. The secret is consistency.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walk

In another one of her viral clips, she reveals that her weight loss was primarily the result of a single exercise. “I lost 40 pounds just by walking, and here's how I did it”, she said, “what you're going to do to start losing weight by walking.” She went on to offer a few tips on how to maximize the burn, starting with starting small. “Number one, don't start big. You don't have to go on a two hour walk every single day,” says Alexandra.

Take Shorter Walks Before or After Breakfast and Lunch

She also takes short walks after every meal. “I would go on a 10, 15 minute walk after my big meals,” she explains. “So usually my first walk would be in the morning, like 10 minutes before breakfast. I would eat breakfast, go about my day, and then during lunch,” she continues. “If you're at school, at work, I know you're able to get outside and get your body moving.”

Take a Longer Walk After Dinner

She also walks at the end of the day, after her meal. “This helps your food digest, it helps get rid of bloating, everything,” she says, explaining that “usually after dinner” she would take her “longer walk,” which would be “ a 30 minute walk.” Should you walk before or after meals? According to research, waiting until after your meal is more effective. A 2022 study published in the journal Sports Medicine found that walking as little as two to five minutes after a meal may lower your blood sugar.

Aim for 10,000 Steps a Day

In total, Alexandra tries to aim for “10,000 steps” per day, she says. 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.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Cook Double

In another Instagram post, she reveals a few of her best “lazy girl hacks” for weight loss. Alexandra’s first hack is to cook double. She says, “this way you’re gonna have leftovers for lunch for the next couple days & no need to cook!”

Make Healthy Swaps

She also suggests making healthy swaps. “Get the nuts, get the pre-cut veggies instead of having a chocolate bar, have a protein bar on hand,” she suggests.

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

Invest in an Air Fryer

“Smart kitchen appliances my air fryer is my BFF,” says Alexandra. “I cook frozen foods in there all the time! I put it in and then I go back to the couch with my bubbly water until I hear a beep.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 40 Pounds in 4 Months With These Simple Tricks

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Leah Groth
By Leah GrothMay 04, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Brenda Lizard is a weight loss influencer who goes by the TikTok handle @brenda.lizard. In two of the many viral videos discussing her massive and rapid weight loss — she lost 40 pounds in just under four months — she reveals a few simple tricks that helped. And, a few of them might surprise you.

1. Brenda Decided to Change Her Lifestyle After Learning She Had Pre-Diabetes

@brenda.lizard

Replying to @evelynn How i lost weight 🙂 Comment if you need clarification or DM me on insta and I’ll respond to you quicker there #gymtok #greenscreenvideo #greenscreen

Brenda prefaces the video by confessing that she is not a professional. “This is just what I did and what worked for me,” she said. She also revealed that she “decided to change” her lifestyle for health reasons, namely after she got a breast reduction and discovered she had pre-diabetes during the blood work. “So obviously I had to make a change for my own health,” she said.

2. First, She Changed Her Diet

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

The “biggest thing” for Brenda was changing her diet, because after getting her breast reduction she couldn’t exercise for two months. “I couldn't lift anything over 15 pounds, so it was all my diet,” she said. Instead of going on a “specific diet like keto or whatever” she went on a calorie deficit, “which basically you're counting your calories.” She calculated how much she needed, inputting her age, weight, and height, and then figured out how many calories she would need to cut to lose one pound a week, which came out to 1,670 calories per day. For breakfast she ate overnight oats or an egg spinach omelet. “I love cottage cheese and cottage cheese is what's gotten me through a lot,” she added. For lunch she would eat tuna salad, chicken wraps, and “just regular chicken salads with a side of something.” She still ate out on occasion. “So if I were to go to Wingstop, I would still mess up some wings, but instead of getting regular fries, I'd get sweet potato fries. If I went to In-N-Out, I would still get a double double, but I'd get it lettuce wrapped,” she revealed. “I never felt miserable throughout this whole entire process just because I would eat what I wanted. And at home, I don't necessarily count my calories If I make my food at home, only if I'm going out to eat, that's when I do start counting my calories,” she added.

Related: The 13 Secrets for Building Powerful Legs

3. Second, She Started Doing Cardio

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Once able to start doing cardio, she started seeing the most weight loss, “and don't think it's extreme cardio,” she said. “I've always been an early bird, so I've always woken up six in the morning to eight in the morning, the latest. And I would go get up, and then I would go on runs, jogs, I take my dog out. We bonded a lot throughout this entire process, and I would go on hikes.” 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.

4. Third, She Joined a Gym and Used the StairMaster

StairMaster, steps, stairs, treadmill,gym, machine, exercise,Shutterstock

She also got a gym membership at LA Fitness, “and I just go there to use a StairMaster,” which she says “is a must.” Recently, the "25-7-2" StairMaster workout went viral, with people boasting about the weight loss benefits. It involves jumping on the stair-climbing machine, setting it to level 7, and climbing for 25 minutes. Does it actually work? "Any new stimulus will burn more calories at first, but your body will always adapt to whatever stimulus you're doing," Katie Kollath, ACE CPT and cofounder of Barpath Fitness, previously told our sister website Eat This, Not That! "So, if you want to continue to burn more calories after a couple of months doing this workout trend, you will either need to increase activity elsewhere or do the StairMaster workouts for longer."

Related: 10 Ways to Eat for Abs

5. And Fourth, She Started Lifting Weights

@brenda.lizard

Replying to @Brenda DM me on insta or comment if you need clarification!!! #gymtok #weightloss

Once cleared by the doctor, she started lifting weights. And, for anyone who is starting to lift, she warns against putting too much emphasis on the numbers on the scale, as “muscles are heavier than fat.” To warm up, she would jog to the gym or go on the treadmill for ten minutes. She would also do more cardio – a little over a mile of walking, jogging, and sprinting – post lifting. Then, she would take a quick water break and “hit up” the StairMaster, her “favorite” workout. “I go on it for 15 minutes. I'd range from level four to six, sometimes seven,” she said. While first “scared” of the dumbbell area, she says she learned how to lift by watching tutorials on her phone or getting help from other people at the gym. “No shame at all. I didn't know what I was doing at first, and there's times that I still don't know what I'm doing, but I just go and I say YOLO, and I watch my little TikTok tutorials on how to do my form and stuff,” she concluded.

💪🔥Body Booster: Incorporating a StairMaster workout into your routine can help you lose weight. Just make sure to continue increasing intensity as time goes on.

Nutrition & Diet

She Lost Her First 10 Lbs by Doing 4 Things

She Lost Her First 10 Pounds by Doing These 4 Things
Copyright rythewildchild/Instagram
Leah Groth
By Leah GrothJan 15, 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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Are you trying to get started on your weight loss journey? Doing a few simple things can be exactly what you need to jumpstart the process, claims one woman who is currently in the process of losing big. Ryan Shedrick is a social media influencer who is detailing her 100-pound weight loss on her Instagram account. In a recent post, she revealed the four habits that helped her drop her first 10 pounds. “I’ve lost my first 10 lbs on my journey to losing 100lbs and here are the things that are working!” she writes in the Instagram post.

Just 23 Minutes of Exercise Per Day

Keep your workouts short but consistent, says Ryan in her post. "23 minutes of exercise a day. That's all! I have committed to doing the @theladiesedgeofficial workouts 5 days a week, and while they are kicking my back, they are making me feel so strong and capable again. They are fast, impactful, and fun!" she writes.

RELATED: This Mobility Coach Fixed Her Upper Back Pain With 3 Simple Moves (It Only Takes 5 Minutes)

Sticking to a Low Calorie/High Protein Diet

Next, there are two main things you need to tailor your diet around. "Sticking to a low calorie/ high protein diet and not letting anything else get in my head. This is something I know I can do and maintain because I'm not restricted, and I'm not missing out. Keeping my focus on what I can control and stick to is making a huge difference," she writes.

Celebrating Every Win

Third, don't overlook your victories – even when they are small. "Celebrating every damn win! Celebrating getting through a hard workout. Losing my first 10 lbs. Showing up every day. Becoming more kind to my body. This is all worth celebrating and keeps me in a positive attitude," she says.

RELATED: Lose 25 Pounds in 10 Weeks by Doing These 7 Things

Daily Supplements

Lastly, she claims that her daily supplements are game-changing. "I drink them every single morning, and these things have made a huge impact. Curbing cravings, giving me the boost of energy and drive to get my workout done, keep me from getting sick, and boosts my mood!" she writes.

Self-Love Is Key

In another post, she explains why she is on a weight loss journey. "As a 42-year-old, plus-size woman who is on a journey to losing 100 lbs…. I told myself that THIS TIME, I'm gonna wear the cute clothes NOW. NOW!! I'm done with the idea that I will only be worth wearing cuter workout clothes once I lose 20, 40, 60 lbs," she writes. "I'm worth of that NOW. My journey this year is about working hard… but loving myself every damn step of the way! I hope this finds the women who needed to hear this message today. That YOU ARE WORTHY right now, in this moment! So wear cute clothes, boo!" And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Coach Reveals the 4 Biggest Cardio Mistakes You Are Making

Angelina Stebich angeeelina.fit
Copyright angeeelina.fit/Instagram
Leah Groth
By Leah GrothMar 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you doing cardio to build muscle and lose weight? You should avoid a few common mistakes. Angelina Stebich is a fitness coach and influencer who shares her workout tips with hundreds of thousands of Instagram followers. In a new post, she reveals common mistakes people make during workouts. “4 worst ways to do cardio if you want to build muscle,” she writes. “Cardio is great for heart health and fat loss, but if your goal is muscle growth, the wrong type can sabotage your progress. Here’s what to avoid,” she says.

Doing Cardio Before Lifting

Her first mistake is super common: Doing cardio before lifting weights. According to Angelina, “it drains energy, making your strength training less effective.” Instead, you should do it after strength training.

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

Doing Fasted Cardio

The second mistake is doing fasted cardio. While skipping your meal before hitting the treadmill is “popular for fat loss,” she says it isn’t good for your muscles. “It can increase muscle protein breakdown without proper fueling,” she says.

Doing Cardio on Rest Days

Another mistake lots of people make it doing cardio on rest days. “Treat rest days as true recovery. Light walking? Fine. Intense cardio? You’re just burning potential gains,” she says.

Ignoring Heart Rate Zones

Her final mistake is ignoring heart rate zones. “Staying in the fat-burning zone (low intensity) preserves muscle better than constant high-intensity work,” she says.

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

Cardio Isn’t the Enemy

Her bottom line? “Cardio isn’t the enemy,” she says. “It’s about balance. Stick to 2–3 sessions per week, prioritize strength training & fuel up properly!”

More Reasons Why Doing Cardio Before Lifting Is a Bad Idea

In another post, she reveals why doing cardio before lifting is a bad idea. “Many gym-goers swear by doing cardio before lifting. While it may seem like a good idea, here are some reasons why you might put strength training first,” she says. The first reason? “Fatiguing your muscles before lifting can limit your power, performance & energy,” she says.

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

Other Reasons?

Other reasons include reduced muscle gains, as “strength training relies on energy reserves, and cardio can deplete them too soon,” higher injury risk, “tired muscles = compromised form = greater risk of injury,” she says, slower progress, as “prioritizing cardio first may make it harder to progressively overload in weight training,” and decreased focus for form. “Cardio can leave you fatigued, making it harder to focus on proper lifting technique,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothMar 15, 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.

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

Coach Reveals the Truth About Intermittent Fasting

McKenna Olsen mckennahenrie
Woman Added 800 Calories Daily and Lost 10 Pounds Without Exercise in 90 Days
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Leah Groth
By Leah GrothMar 15, 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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Over the past few years, intermittent fasting has been one of the buzziest terms in weight loss. So, should you try it? McKenna Olsen is an influencer and health coach who recently lost 10 pounds. In a new social media post, she answers the question: Is intermittent fasting beneficial for weight loss? Here is her answer.

Why Intermittent Fasting Is Popular

“Firstly, it’s important to know WHY it’s a popular strategy,” she explains. “It’s not ‘magic’ by any means but it’s popular because it helps to put you in a calorie deficit,” she says. While time restricted eating “can be useful for those who tend to OVERconsume,” not everyone will benefit from it.

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Cortisol Levels Are Higher in the Morning

Here is why. “Firstly, understand that our cortisol levels are highest in the AM,” she says, “so they are going to be exacerbated if we fast for extended periods.” Also, “if you are active in the morning, it just increases cortisol.” ⁣

Fasting Can Cause a More Rapid Decline in Hormones for Women

“Second, when it comes to hormones, women are MUCH different than men. We already deal with declining sex hormones as we age, so extreme levels of fasting CAN cause a more rapid decline. We also need to keep blood sugar levels more stable. If your body is under chronic stress, it’s going to produce more and more insulin which (based upon severity) can lead to cases like insulin resistance,” she says.

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Fasting Can Lead to Undereating During the Day

⁣”Not only can fasting be stressful, but also can lead to undereating during the day (especially if you have a busy life and ALREADY have a hard time eating enough), which leads to ultimately under recovering, especially for those who are active, too, which can cause a cascade of hormonal issues because exercise IS a stressor, so eating insufficient amounts due to extreme levels of fasting can wreck havoc on recovery,” she says.

It Can Also Make You More “Food Focused”

⁣”Lastly, fasting simply can make you more food focused, can sometimes cause hunger hormones to build leading you to overconsume when it does come meal time and for some, lead to an unhealthy relationship with food,” she says.

She Doesn’t Recommend It⁣

Overall, she doesn’t recommend it. “I know intermittent fasting has become a weight loss trend, but it’s mostly because it puts people in a caloric deficit to help control intake if you struggle with overeating,” she says.

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

Here Is What She Does Recommend⁣

“Working with so many women who have struggled with yo-yo dieting, I have found eating regular balanced meals, nourishing their bodies properly and regularly is more sustainable and healthier hormonally, for the long term,” she concludes. 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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