Weight Loss Advice For Women Over 50

GLP-1s Don’t Work for Everyone: What To Know if You’re Not Seeing Results

Cailey Griffin — Wed, 22 Apr 2026 01:30:13 +0000

You finally took the plunge and started taking a GLP-1 drug to improve your health. You’re keeping up with your GLP-1 pill or injection schedule, and you can’t wait to see results in your blood sugar and weight loss. But the weeks have turned into months, and although the medication seems to be working well for everyone around you, your GLP-1 is not working. What gives?

While there are several reasons you may not be seeing your desired results from a GLP-1, new research points to a cause that might not be on your radar yet: your genes. We asked experts to explain everything you need to know about this research, including what this gene could mean for you and alternatives that may help you manage your health conditions or support weight loss.

What is a GLP-1?

“GLP-1 receptor agonists are medications that mimic a natural hormone in your body called glucagon-like peptide-1 [GLP-1],” explains Thomas Tsang, MD, MPH, Chief Medical Officer at Omada Health. “From my perspective, these medications have an effect both on your brain and your metabolism because they act on areas that regulate appetite and reward while also affecting how your pancreas releases insulin and how quickly your stomach empties.”

“Many people think about GLP-1s as weight loss drugs, but their benefits can go far beyond that to include improved blood sugar control, better heart health and decreased appetite,” adds Dr. Tsang.

Common reasons your GLP-1 is not working

If you’ve been on a GLP-1 medication for months without seeing meaningful changes in your health or significant weight loss, you’re likely wondering what’s going on. Kardie Tobb, DO, MS, FASPC, FACC, a board‑certified preventive cardiologist and the medical director for the Cone Health HeartCare Women’s Heart Health and Cardio-Obstetrics Clinic, explains some of the most common reasons why GLP-1s may not deliver the results you’re hoping for, including:

You need a higher dose and have not yet reached a therapeutic dose as determined by your doctor
High intake of liquid calories, including alcohol and ultra-processed foods
Not getting enough protein, which can leave you persistently hungry and makes it harder to feel full
Advanced diabetes or insulin resistance
Taking other medications such as sulfonylureas, which lower blood sugar but can lead to weight gain
Not adhering to your dosing schedule, such as inconsistent weekly injections or missed doses
Differences in gut hormones or genetics

And just because your GLP-1 isn’t working immediately doesn’t mean it won’t work for you. Dr. Tsang says using a GLP-1 requires practicing self-awareness and patience over time if you expect to lose weight and keep it off.

“You might notice that you have reduced appetite and food cravings and feel satisfied with smaller portions,” says Dr. Tsang. “You might also notice improved blood sugar readings, better energy or mood and gradual weight loss. All these factors indicate that you possibly just need time or dose adjustment and likely should continue.”

“However, if you have no reduction in appetite after eight to 12 weeks, no weight loss or blood sugar improvement after three to six months or persistent severe side effects that prevent you from going up in dosage, GLP-1s may not be for you,” adds Dr. Tsang.

Your genes can impact how you respond to a GLP-1

In a study published in Genome Medicine, researchers found that about 10 percent of people carry certain variants of what’s known as the PAM gene, and those individuals had a weaker blood sugar response to GLP-1–based drugs compared to non-carriers. This suggests the drugs may not work as well for them. And while the study focused on blood sugar control, experts say it may also help explain why some people don’t see the same weight loss results on GLP-1s.

Why? Dr. Tobb explains that the PAM gene helps activate hormones like GLP-1 so they can work properly in the body. If you carry certain variants, your body may not process or “turn on” those hormones as efficiently, leading to weaker GLP-1 signaling. That means even if you’re taking a GLP-1 medication for diabetes or weight management, the body’s response, like insulin release, may be blunted. So the drug is there, but its full effect isn’t.

How much does genetic testing cost?

If you’re hearing about this gene for the first time, you may be wondering how to get tested and what it might cost. Dr. Tobb says the only way to identify a PAM gene variant is through genetic testing, since there are no symptoms or routine lab tests that can detect it. She says this is usually done through broader genetic panels ordered by a doctor, rather than testing for the gene on its own.

“Many cases require prior authorization or are not covered, and out-of-pocket costs generally range from a few hundred dollars for targeted panels to $1,000 to $2,000 for broader panels and several thousand dollars for whole exome or genome sequencing,” says Dr. Tobb.

And while Dr. Tobb says the PAM gene is an interesting example of how genetics can influence weight loss and blood sugar control, she says that most differences in results come down to factors like sleep, medication adherence, diet quality, muscle mass and overall insulin resistance.

3 GLP-1 alternatives to consider

If you find you’re not responding to GLP-1s, or if you are seeing results and want to build on them, Dr. Tobb shares three GLP-1 alternatives that may help support blood sugar control and weight loss. Ask your doctor if one of these might be right for you.

Metformin

Metformin is a first-line oral medication for type 2 diabetes with a long history of data supporting its use. Dr. Tobb explains that it lowers glucose production in the liver and improves insulin sensitivity in the muscles, which can help stabilize blood sugar and helps reduce appetite in some people.

Empagliflozin (or another SGLT2 inhibitor)

This is a once-daily pill that works to support weight loss through the kidneys rather than gut hormones. It helps the body expel excess glucose through urine, Dr. Tobb explains, leading to mild calorie loss, modest weight reduction and improved blood sugar control.

Protein-rich diet

Dr. Tobb says this eating approach emphasizes protein, fiber and minimally processed carbs and can complement the results you might see on weight loss medications. Protein helps increase satiety hormones, reduces blood sugar spikes after meals and supports muscle mass, which plays a key role in improving insulin sensitivity, she adds.

The bottom line on GLP-1s not working

We get it. When a new health routine or medication seems to work beautifully for everyone else, it’s natural to feel frustrated, or even isolated, when you’re not seeing the same results. But here’s the truth: Your body is unique, and that’s not a flaw.

Understanding why your GLP-1 may not be working as expected is the first step toward finding what will work. Whether it’s adjusting your dosage, giving it more time, exploring alternatives or working with your doctor to try a different approach, you have options to reach your weight-loss goals.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Eat More To Lose Weight? She Dropped 55 Pounds by Having 5 Meals a Day

lmaxbauer — Sat, 18 Apr 2026 15:00:58 +0000

Ready to ditch restrictive dieting and the long-term starvation tactics it often requires? Good news: You can lose weight by adding more meals to your day—as long as they’re made up of quality calories. That’s what Jodi Echakowitz learned when she consumed the exact same number of calories but switched from eating two big processed-food meals a day to five balanced mini meals—a move that helped her lose 55 pounds and 14 belly inches in her 50s! This approach also beats brain fog and improves memory. Here, the science, satisfaction and mental surge when you eat more to lose more weight.

Can eating more meals help you lose weight?

“Yes, eating five small meals a day compared to two large meals can improve health and body composition in women over age 40,” confirms Nneoma Oparaji, MD, an obesity medicine specialist who treats midlife women via telemedicine through MDLive. When muscles are fueled all day with nutrient-dense protein, our metabolism soars. Proof: Women who ate the most protein had waistlines 7.6 inches smaller than those who skimped, finds one study in The Journal of Nutrition.

‘I lost 55 pounds eating more’—One woman’s true story

Skipping meals wasn’t helping Jodi’s health. The busy Toronto-based business owner always described herself as a “professional yo-yo dieter.” She says, “I could never maintain.” And after turning 50, things got worse: more weight gain, digestive problems, sleep disruptions. “I had no energy to climb the stairs in my house.”

But brain fog was her biggest worry. “I couldn’t remember my clients’ names or the word fridge!” Afraid she had early-onset Alzheimer’s, Jodi underwent cognitive testing. That’s when the doctor, seeing nothing wrong, asked: “How’s your nutrition?”

Her eating patterns weren’t great. Jodi skipped meals, only eating twice a day. By the time she did eat, she was famished, grabbing whatever was easy. So one of her two meals was often a family-sized bag of potato chips rather than the lean proteins, fruits and vegetables that make up a more balanced diet.

Jodi got inspired to make a change

Looking for a better way, Jodi got inspired online by fitness trainer Michelle MacDonald— founder of The Wonder Women coaching program. MacDonald had trained her own mom, Joan, who lost 66 pounds in her 70s and became a social media sensation with millions of followers on Instagram @TrainWithJoan. Jodi thought, “If somebody can do that at 70, I can do it at 51.”

She embraced quality calories by eating more meals each day

The first change Jodi made with MacDonald’s help: eating five meals a day. It would be the same amount of calories (around 1,300) she was used to, but instead of simple carbs, she ate satisfying protein, fiber-rich plants and healthy fats. At first, she aimed for 150 grams protein, 85 grams carbs and 40 grams fat daily, adjusting those numbers along the way.

MacDonald explains why her Macro Mastery plan works: “We create a diet that matches your calories, but we change the macros and when you’re getting that food. With that alone, we see incredible results. You aren’t going to be hungry. It’s easy street.”

Jodi’s amazing results from eating 5 meals a day

True enough, Jodi dropped around 7 pounds every month by eating smaller, more frequent meals. “It felt like it was more food than I’d ever eaten before.” She also felt better. “The gut issues I’d had my whole life went away.” Within four months, her memory improved too. Jodi dropped 55 pounds in nine months, weighing less than she did before having her two kids decades earlier. Even better, she has successfully maintained her weight for three-and-a-half years. “I’m now the healthiest I’ve ever been. I’m also stronger and have more muscle.”

Remember how Jodi could barely climb stairs? “I just got back from climbing Mount Kilimanjaro—which is higher than 19,000 feet!” She says, “This entire journey has been life-changing. This is who I was always meant to be!”

Jodi got stronger along the way too

While eating more protein-rich meals, Jodi also focused on adding physical activity like strength training and cardio. (Follow her on Instagram @jodi.echakowitz.) Those habits reshaped her figure. She lost 14 belly inches. “I literally reconstituted my body composition.” Her flat “pancake butt” became shapely and her bust changed from a 38DDD to a lifted 34C. But she didn’t do it alone. Her husband lost 47 pounds too. After nearly 40 years together, she says, “being able to hug and fully wrap our arms around each other again is such an incredible gift!”

5 ways eating more often transforms your health

If you’re trying to reach a healthy weight, here’s how small, frequent meals packed with protein can boost your results:

It revs your energy

Maintaining energy levels becomes more difficult with age, due in part to menopausal hormone fluctuations. Delivering consistent fuel to your system through mini meals ensures all-day energy.

It eases digestive discomfort

Some people may experience heaviness or sluggishness after consuming larger meals. Switching to lighter meals consumed at regular intervals throughout the day can be less difficult for the body to digest.

It steadies your blood sugar levels

Dr. Oparaji finds getting a steady supply of nutrients also helps maintain stable blood sugar compared to eating less frequently, which triggers glucose spikes and dips. Research in Diabetes Care shows blood sugar stays 84 percent more stable when you eat six small meals versus two larger ones—no more energy crashes or mood swings!

It stops cravings before they start

“This approach prevents binge eating due to being too hungry,” says Dr. Oparaji.

It clears brain fog

Eating this way minimizes the fogginess that plagues many midlife women, says Dr. Oparaji. Your brain maintains peak performance when it receives nutrients at least every three hours from foods like yogurt and nuts, eggs and whole grains or lean meat and cheese. Eating this way also eliminates the lethargic feeling that occurs after feasting on big portions. Plus, processed foods tax the system without the reward of brain-energizing nutrients you get when you eat a balanced diet.

Your eat-more-to-lose-weight sample meal plan

To find success like Jodi, aim for five satisfying meals a day built around quality calories from protein, high-fiber plants and healthy fats. For more meal ideas and inspiration, check out the book Flex Your Age, by Michelle and Joan MacDonald.

Meal 1 (8 AM): Creamy protein shake to jumpstart your metabolism
Meal 2 (11 AM): Fluffy egg whites scrambled with colorful veggies
Meal 3 (1 PM): Satisfying green salad loaded with protein-rich tuna, hard-boiled eggs and crisp vegetables, dressed with fresh lemon juice, plus crunchy rice cakes on the side
Meal 4 (4 PM): Tasty yogurt bowl topped with protein powder, sweet berries and crunchy nuts
Meal 5 (7 PM): Tender chicken with a rainbow of roasted vegetables

Bottom line: Your healthiest, most vibrant chapter is waiting—and it starts with giving your body the fuel to thrive!

A version of this story originally appeared in the April 27, 2026 issue of Woman’s World.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

This 1-Minute Senobi Breathing Trick Curbs Cravings and Boosts Weight Loss

Allison Nemetz — Fri, 17 Apr 2026 22:30:44 +0000

What if the secret to slimming down isn’t a new drug or diet, but rather just one quiet minute of breathing before you eat? That’s the surprisingly hopeful promise of Senobi breathing for weight loss, a technique developed at the Aoyama Clinic in Japan—and initially intended for folks who can’t exercise due to pain, fatigue or lack of time. Research shows it actually works: Women in one study lost three percent of their body fat in 30 days without any other changes. By comparison, users of GLP-1 drugs like Ozempic or Wegovy typically lose roughly three percent of body fat in 90 days.

While GLP-1 meds are proven to work well over the long haul, Senobi breathing technique results still stand up nicely—and they come with no price tag and virtually no risk of side effects. “It’s a small thing to do, but it has real potential to help women who are struggling with their weight,” says board-certified obesity medicine specialist Meena Malhotra, MD, founder of Heal n Cure Medical Wellness Center. Here’s everything you need to know.

What is Senobi breathing for weight loss?

Created by a team led by Kazunari Sato, MD, PhD, Senobi (pronounced seh-NO-bee) loosely translates to “stretching upward.” It’s a simple movement sequence that involves gently tilting your head back, inhaling and exhaling deeply several times, lacing your fingers over your head and breathing deeply several more times. (Keep reading for easy step-by-step instructions.)

“When you stretch backwards and breathe deep, you stimulate the vagus nerve in your chest cavity,” explains Dr. Malhotra. She says this helps activate the calming parasympathetic nervous system, and it can shift a stressed person out of their fight or flight response into a relaxed “rest and digest” mode.

Findings in the journal Biomedical Research show that while Senobi breathing had minimal effect on healthy women (increasing calming parasympathetic activity by just one percent), it worked about 20 times better for women with a lot to lose. It’s a dramatic relaxation effect that promotes weight loss in both obvious and unexpected ways.

Senobi breathing helps you eat less, like Ozempic

Women who slimmed down in the Senobi breathing exercise study didn’t follow a special diet. “They most likely ate less without realizing it,” says Dr. Malhotra. That’s actually one of the effects of Ozempic and Wegovy that people love most—being able to simply eat less of their normal foods, no need to totally overhaul their diet. And while Senobi breathing is not as powerful as a prescription medication, any benefit you get in terms of your ability to lose weight will be safe and free.

Bonus: As stress comes down, your cravings for comfort food should dissipate too!

Senobi breathing helps melt belly fat too

Stress suppresses hormones that work to keep us naturally lean. So as we relax, many of them return to more optimal levels. Prime example: A hormone called noradrenaline nearly doubled in overweight women using Senobi breathing. “When noradrenaline goes up in the right way, it can help mobilize fat for energy,” says Dr. Malhotra.

Human growth hormone (HGH) also more than doubled in the overweight women, rising from 4.2 to 9.8 pg/mL. For women in particular, this is key to losing belly fat, the researchers note. HGH also promotes the growth of firm, metabolism-boosting muscle “and helps the body use fat for fuel,” Dr. Malhotra adds.

Senobi breathing helps fight menopause weight gain

As most of us over 50 have discovered, falling estrogen levels often lead to weight gain and other health issues. Senobi deep breathing to the rescue. It caused estradiol (a form of estrogen that influences weight control) to nearly triple in women aged 40 to 50 who were at an unhealthy weight. With an increase like that, “you can see better fat distribution and metabolism,” says Dr. Malhotra.

At this point, you probably want to know exactly what you have to do, so let’s dive into the slimming how-tos of Senobi breathing for weight loss.

How to do Senobi breathing for weight loss

One quick safety note: Have vertigo or spinal/disc issues? Check with your doctor first to make sure this exercise is right for you. If you’re good to go, do the following before each meal:

Step 1: Stand with your feet about shoulder-width apart or sit up tall.
Step 2: Raise both arms straight up, gently tilt your head back and lift your chest.
Step 3: Inhale slowly for five seconds really filling your chest, then exhale for five seconds. Repeat three times for a total of 30 seconds. Relax your arms.
Step 4: Interlace your fingers, stretch your arms overhead again and turn your palms up toward the ceiling.
Step 5: Gently lean back again and repeat the same five-second inhale and five-second exhale three more times. That’s it—you’re done.

The bottom line on Senobi breathing for weight loss

One minute. Three times a day. No equipment, no cost, no side effects and real science behind it. Is it enough to get you all the way to a healthy body weight? Dr. Malhotra considers it a great tool, one that can take some of the effort out of eating better. It may also improve your sleep quality, another key to successful weight loss. “Consistency is key,” she notes. “But since it’s not complicated, you’re more likely to stick with it—and that’s half the battle.”

If Senobi breathing helps you eat less, relax more and stay focused on your goals, that can take you a very long way. And it’s so easy to get started. So if this method appeals to you at all, “try it!” urges Dr. Malhotra. We couldn’t agree more.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Considering Phentermine for Weight Loss? Who Should Take It Over a GLP-1

kmastrocola — Wed, 15 Apr 2026 17:30:42 +0000

From GLP-1s to weight-loss pills, there are plenty of medications promising to help us reach our health goals. Enter phentermine, a prescription weight-loss pill for short-term use. Here, a top obesity medicine physician explains everything you need to know about phentermine, including who might benefit most, who should avoid it and alternative medications to consider.

What is phentermine for weight loss?

Phentermine is a prescription oral appetite suppressant approved by the FDA in 1959 for short-term weight management, says Fatima Cody Stanford, MD, MPH, MPA, an obesity medicine physician scientist, educator and policy maker at Massachusetts General Brigham and Harvard Medical School.

It works primarily by increasing norepinephrine release in the hypothalamus, the part of the brain that controls hunger, which suppresses appetite, she explains. It also has mild effects on dopamine, a brain chemical linked to motivation and reward.

“Clinically, patients often describe feeling less hungry and more able to delay eating, particularly in the early part of the day,” reveals Dr. Stanford. “Unlike GLP-1 medications, phentermine doesn’t meaningfully affect how your body processes food; its primary effect is simply reducing appetite.”

Who is phentermine right for?

Dr. Stanford says phentermine may be a good option for certain patients who want to lose weight, including:

Those with a BMI of 30 or higher
Those with a BMI of 27 or higher plus a weight-related health condition like high blood pressure, diabetes or high cholesterol

“There are several other situations where phentermine can be the right fit,” adds Dr. Stanford. She may also recommend it if you:

Need a more affordable weight loss option
Are looking for short-term support for your weight loss journey
Can’t tolerate GLP-1 medications like semaglutide due to stomach issues
Don’t have insurance coverage for newer weight loss medications

Why choose phentermine over GLP-1 weight-loss drugs?

Cost and accessibility are major factors, explains Dr. Stanford. “Phentermine is inexpensive and widely available, making it a practical choice for many patients.” Some people also prefer taking a daily pill rather than giving themselves a weekly injection. “In certain cases, I may prescribe phentermine when rapid appetite reduction is needed in the short term,” she notes.

That said, because it’s a stimulant and controlled substance, phentermine isn’t safe for everyone, cautions Dr. Stanford. You should not take it if you have:

Uncontrolled high blood pressure
Cardiovascular disease
Hyperthyroidism (overactive thyroid)
Glaucoma
A history of stimulant misuse

5 common phentermine side effects

Dr. Stanford says the most common side effects of phentermine include:

Increased heart rate
Elevated blood pressure
Insomnia
Dry mouth
Anxiety or jitteriness

To mitigate any adverse effects of phentermine, Dr. Stanford advises:

Starting at the lowest effective dose
Taking it in the morning to minimize insomnia
Monitoring your blood pressure and heart rate regularly
Staying well-hydrated to help with dry mouth
Talking to your doctor if you have anxiety issues, as phentermine may worsen symptoms

Of course, if you experience side effects such as trouble breathing, chest pain or fainting, seek medical help immediately.

5 alternatives to phentermine for weight loss

If you’re experiencing side effects or aren’t a candidate for phentermine, Dr. Stanford suggests considering the following alternatives:

Phentermine/topiramate ER (which has stronger efficacy and is FDA‑approved for long-term use)
GLP‑1 receptor agonists (e.g., semaglutide)
Dual GLP‑1/GIP agonists (e.g., tirzepatide)
Naltrexone/bupropion
Orlistat in select cases

The bottom line on phentermine for weight loss

Phentermine can be an effective, affordable option for jump-starting weight loss, especially if you need short-term appetite support and pair it with a healthy diet and exercise. But it’s designed for temporary use (up to 12 weeks), not long-term management. “Obesity is a chronic disease, and the goal is not simply appetite suppression, but durable improvement in metabolic health,” emphasizes Dr. Stanford. The most important step? Working closely with your doctor to find the approach that supports your health goals.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Best Healthy Foods for Weight Loss After 50, Including Cheese and Bread!

Cailey Griffin — Tue, 14 Apr 2026 01:30:26 +0000

If your body seems to have rewritten its own rules since you hit 50, you’re not imagining things. But the answer to losing weight in the long term isn’t eating less—it’s eating smarter. Here, we’ve rounded up the best expert-backed healthy foods for weight loss that help you burn fat, feel satisfied and nourish your body with every tasty bite. The best part? You’ll never feel deprived.

Best healthy foods for weight loss after 50

Hormonal shifts, especially during menopause, affect how your body processes food, stores fat and regulates hunger—all of which can affect your weight-loss journey. “Weight gain isn’t just about calories, it’s about how well your body uses insulin,” explains neurologist David Perlmutter, MD. “When insulin isn’t working properly, your appetite increases and your body stores more fat.”

The good news? Certain healthy foods can naturally support your metabolism. Here’s what to include in a balanced eating plan:

Healthy fats in avocados, olive oil and fatty fish stimulate production of GLP-1, a hormone that promotes fullness and supports insulin. “GLP-1 is what drugs like Ozempic are designed to increase,” says Dr. Perlmutter. “But we can stimulate it naturally with food.”
Protein is equally essential. Foods like eggs, beans, lentils, Greek yogurt and lean meat are good sources of protein to help maintain muscle. “Muscles are the main storage site for glucose, so keeping them strong helps your body manage blood sugar and burn fat,” says Dr. Perlmutter. Most women should aim for at least 75 to 90 grams of protein daily.
Fermented foods like kimchi, kefir and sauerkraut also deserve a spot in a healthy eating plan for weight loss. “A healthy microbiome improves metabolism and helps manage inflammation, which in turn supports better insulin function,” he says.

Best snacks for weight loss

Now that we’ve got the basics of healthy eating for weight loss covered, where do snacks fit in? Snacking doesn’t have to come with guilt—in fact, the right snacks can give your body exactly what it needs between meals.

“I wish more women would see snacks as an opportunity to add something good to their day, whether that’s a boost of protein, fiber or just a moment to enjoy something delicious,” says Lauren Manaker MS, RDN, LD, a Charleston-based registered dietitian at Nutrition Now Counseling. For women navigating menopause, she recommends healthy snacks like:

Greek yogurt with berries and nuts
Hummus with veggie sticks or whole-grain crackers
Pumpkin seeds for magnesium
Avocado deviled eggs and Greek yogurt parfaits with chia seeds, which is a healthy snack for weight loss that Morgan Walker, RD, a registered dietitian at Lebanon Valley College, says you can make in minutes

Best high-fiber foods for weight loss

Fiber is a powerhouse for those of us over 50, yet over 90 percent of women don’t get enough. According to the Dietary Guidelines for Americans, women in this age group should aim for at least 21 grams per day, though many experts recommend closer to 25 to 30 grams. Fiber helps you feel full, which makes it easier to avoid overindulging.

Top fiber-rich picks from registered dietitians include plenty of fruits and vegetables such as:

Black beans (6 grams per half-cup serving)
Lentils (5 grams per quarter cup)
Pears (5 to 6 grams each)
Brussels sprouts (about 5.8 grams per cooked cup)
Berries (about 4 to 8 grams of fiber per cup)

Best cheese for weight loss

You don’t have to give up cheese to lose weight—and your doctor might agree. “Definitely not,” says Jennifer Brown, MD, a physician dual-certified in family and obesity medicine. Giving up cheese “can lead to feelings of deprivation that trigger overeating and ultimately trigger weight gain.” So, what’s the best cheese for weight loss?

Cottage cheese ranks number one, with 28 grams of protein per 160-calorie cup
Alpine Swiss comes in second with four times more omega-3 fatty acids than conventional cheese
Cheddar earns the third spot. A study in the European Journal of Clinical Nutrition found that adding cheddar to carb-heavy foods dramatically reduced their glycemic index, meaning they’re less likely to spike your blood sugar

To maximize the weight-loss benefits, keep portion size in mind with higher-calorie foods like cheese. Experts suggest limiting cheese other than cottage cheese to two ounces a day.

Best bread for weight loss

Bread lovers, rejoice! You can lose weight without giving up carbs. Our experts recommend these healthy bread options to support weight loss:

Sprouted-grain bread tops the list. “I recommend sprouted grain breads most strongly for support of weight loss because they have more nutritional value, a higher fiber content and more protein than many other types of bread,” says Jennifer Brown, MD. Research in the Journal of Nutrition and Metabolism found sprouted-grain bread beats other types for controlling blood sugar.
Rye and pumpernickel rank second. A study in Nutrition Journal showed they control hunger significantly better than wheat bread.
Sourdough earns a spot on our list, too, with research showing whole-wheat sourdough keeps blood sugar significantly lower than regular bread.

The bottom line on healthy foods for weight loss

“When you focus on foods that support insulin and metabolism, weight loss becomes a lot more manageable,” Dr. Perlmutter reveals. Reaching and maintaining a healthy weight isn’t about deprivation—it’s about making small tweaks to your eating patterns to nourish your body from the inside out.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

She Lost 101 Lbs by Flipping the Food Pyramid—Here's How You Can Too

Allison Nemetz — Sun, 12 Apr 2026 15:00:47 +0000

Borrowing a page from the Real Housewives’ table-flipping playbook, the USDA recently flipped the old food pyramid. Instead of emphasizing grains, the focus is now on protein, fruits and vegetables and natural fat (such as olive oil). Will the dramatic switcheroo get Americans leaner and healthier? Some experts, including Harvard nutrition authority David Ludwig, MD, PhD, are cautiously optimistic. And Michigan mom Christine Trimpe, 59, says the strategy made her 101 pounds lighter: “I failed at diets for 30 years. Then I flipped the food pyramid, and I’ve been thriving ever since!”

What is the USDA’s new food pyramid?

Every five years, the USDA helps create Dietary Guidelines for Americans, a report outlining the optimal way to eat based on current research. Each update includes a visual diagram designed to make the guidelines easy to understand at a glance—which is how the original “Eating Right” food pyramid was born in 1992. That famous diagram featured grains at the base, intended to be our primary staple, and fats, meat and dairy were squished in tiny “limit or avoid” sections.

The USDA made tweaks over the years to reflect new scientific findings (you may recall the “MyPlate” diagrams introduced in 2011), but Dr. Ludwig and many others felt a total overhaul was needed.

Why the food pyramid flip happened

Evidence has piled up that lots of grains (especially processed, refined grains) and little dietary fat often lead to elevated blood sugar and insulin. This can cause health issues and strong urges to overeat. And as Dr. Ludwig told us when discussing his book Always Hungry: “Insulin is like Miracle-Gro for fat cells.”

Yes, carb-heavy vegan diets can be amazing for those able to stick with them. But for typical folks, prioritizing grains tends to make us fatter and sicker. Meanwhile, prioritizing protein and fat (veggies, too, of course!) sets us up to be leaner and healthier.

Here’s a side-by-side comparison of the old pyramid vs. the new “Eat Real Food” pyramid. Take a look and then keep reading to learn how the new food pyramid worked waist-shrinking wonders for Christine–and how it can do the same for you.

The food pyramid before and after

The old “Eating Right” pyramid on the left was introducted in 1992; the new “Eat Real Food” pyramid on the right was released in 2026
lueringmedia/Mad Marketing Group

How the new food pyramid helped Christine, 59, lose 101 pounds

On a fateful Rocky Mountain vacation, Christine found herself unable to keep up on what was supposed to be a very easy hike—and for what felt like the millionth time, she was left behind. “I vowed to take charge of my health,” she recalls.

By then, conventional diets—even supervised shake and diabetes-prevention plans—had failed. At 230 pounds, with prediabetes and fatty liver, she hit the internet for new ideas. “I tried cutting added sugar, which quieted my cravings,” she shares. But weight loss was very slow.

Finally, a doctor on YouTube recommended doing the opposite of everything she’d been taught—skipping whole grains and sweet fruit in favor of protein, healthy fat and nonstarchy veggies. He said it could steady her blood sugar and make fat burn automatic.

So Christine switched to what she called “God’s smorgasbord”—simple meals made with nutrient-dense foods like Greek yogurt, eggs, fish, meat, salads, berries and nuts. She felt incredibly satisfied, and within two weeks, “I suddenly had tremendous energy and mental clarity. I felt so alive.” Losing about 10 pounds a month, “it was like, ‘Oh my goodness, I finally found what works for me.’”

In mere months, her prediabetes reversed and an ultrasound showed her liver was completely clear. She returned to the Rockies and hiked for miles. And it wasn’t a temporary fix: Christine, author of Sugarfreed, has been maintaining a 101-pound loss for over seven years. “The new food pyramid didn’t exist when I started, but its principles changed my life,” she says.

Using the new food pyramid to lose weight

You can start simply by building most meals with the updated guideline’s top staples, including natural or minimally processed protein, produce, healthy fats—and even its carb-rich picks. “Many women see sustainable weight loss with this approach compared to low-calorie diets relying heavily on processed foods,” says Nneoma Oparaji, MD, MHS, a Johns Hopkins-trained obesity expert. She notes that prioritizing protein is proven to lower appetite and protect metabolism-boosting muscle; fiber-rich produce feeds health-boosting bacteria in the gut; and good fats help soothe hidden inflammation that slows fat burning.

Also key: Energy tends to go up as you eat this way, and Dr. Oparaji suggests using it to add strength training to your regimen.

Taking food pyramid weight loss to the next level

While the new food pyramid isn’t keto, it does make all carb-dense foods optional. And there are definite advantages if you stick to keto-friendly pyramid staples like natural protein, nonstarchy veggies, healthy fats and low-sugar fruit, says Hamptons Diet author Fred Pescatore, MD. Blood sugar levels fall low enough to trigger a metabolic state called ketosis, “during which your body will use fat as its main fuel,” he explains. A study published in the journal Diabetes & Metabolic Syndrome shows ketosis amps up fat burn by about 900 percent, and weight comes down faster than with virtually any other method.

Christine found this approach worked for her. She counted carbs at first, but it wasn’t necessary long term. “My carbs stay under 30 grams without me thinking about it,” she shares. Now a health coach, Christine recommends women track for a few weeks to see what level of carb intake works for their bodies. “But after that, you can just relax and live your life.” The food noise and food obsession stops and the weight comes off without struggle. (Check out Christine’s free guide on overcoming sugar cravings.) You can also follow her on Instagram (@CoachChristineTrimpe).

The bottom line about the new food pyramid for weight loss

Is the new pyramid flawless? No. Among many criticisms, experts point out it’s too vague and may increase grocery costs too much to be practical. Even so, “it’s exciting,” Dr. Ludwig declared on the Metabolic Mind podcast, adding that it has potential to “transform public health.” For Christine and countless other women, that transformation is already happening—one satisfying, nourishing meal at a time.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

How To Quiet Food Noise Fast and Make Weight Loss After 50 Easier

kmastrocola — Tue, 07 Apr 2026 01:30:04 +0000

Constant thoughts about food—what experts call “food noise”—aren’t a sign of weak willpower, according to leading health professionals. Food cravings can often feel impossible to resist. One moment you’re on track with healthy eating or maybe striving toward losing weight, and the next, all you can think about is potato chips, chocolate or cookies. But experts say understanding why cravings happen is the first step toward managing them. And the good news? We’ve rounded up how to quiet food noise fast using simple strategies that reduce the urge to overeat, from adjusting meal timing to choosing the right foods.

What causes cravings and food noise?

Cravings and that ever-present food noise are more than a simple desire to eat. “Our brain has several reward centers,” explains Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for Consumer Health Digest. “Among their many roles, these regions play a part in decision-making, habits and the association of particular foods with emotions.”

When we eat foods high in sugar, fat and salt, our brains release dopamine, a feel-good chemical that reinforces the behavior and makes us want to repeat it. This creates a cycle of craving and reward that can be difficult to break.

Top weight-loss expert Jason Fung, MD, author of The Hunger Code, takes this further, identifying three distinct types of hunger.

Hormonal hunger is driven by how different foods affect our hormones—a 600-calorie omelet can keep you content for hours, while a 600-calorie Frappuccino leaves you hungry in 20 minutes
“Bliss” hunger comes from ultra-processed foods engineered to push us past fullness
Conditioned hunger happens when we associate eating with certain activities or times of day

“We overeat not because we lack willpower, but because we’re over-hungry,” Dr. Fung explains.

What causes food noise?

If you’ve been trying to reach or maintain a healthy weight but get derailed because you always feel hungry, there’s likely an underlying trigger—and it often has to do with our lifestyle habits.

Blood sugar swings

“When blood sugar levels drop, people may crave large amounts of calorie-dense foods that are high in carbohydrates,” Balls explains. “This can happen when people skip meals or go too long between meals.”

Dehydration

Thirst can masquerade as hunger. “Dehydration can make it hard for the liver to produce glycogen (the main storage form of glucose), which can lead to food cravings,” Balls adds.

Poor sleep

“Sleep deprivation and loss can lead to cravings for junk food, and it can also lower inhibitions, making it harder to resist cravings when they do occur,” Balls notes. Poor sleep can also increase the hunger hormone ghrelin and decrease the satiety hormone leptin, says Raj Dasgupta, MD, a board-certified physician and chief medical advisor for Garage Gym Reviews.

Stress

The stress hormone cortisol increases cravings for sugary and fatty foods. A study in Women’s Midlife Health found that 86 percent of midlife women reported having medium-high exposure to undesirable stressful life events over 10 years, which can affect our relationship with food and make it harder to practice mindful eating.

Hormone changes

“Low estrogen levels decrease the concentration of another hormone called cholecystokinin, which helps to suppress appetite,” says Elizabeth M. Ward, MS, RDN, co-author of The Menopause Diet Plan. “As a result, when estrogen levels dip during perimenopause, women may feel less eating satisfaction, which can increase cravings.”

How to quiet food noise and cravings

To shift your eating habits and reduce cravings without overhauling your entire life, give these smart strategies a try:

Stay hydrated

“Aim for six to eight cups (about 48 to 64 fl oz.) of water a day and monitor the color of your urine to evaluate hydration status,” Balls says, a simple way to help quiet food noise. How do know if you’re well hydrated? “You’re aiming for a pale yellow color in the toilet.”

Eat more protein

Skipping meals sets off blood sugar drops that fuel cravings. Protein-rich meals can reduce sugar cravings by slowing sugar absorption and lowering ghrelin. A study in Obesity found that eating protein-rich meals lowered people’s levels of ghrelin for four hours.

Prioritize sleep

“Adults should aim for seven to nine hours of sleep each day to promote optimal health,” Balls advises. This simple daily habit can make it easier to quiet food noise and cravings the very next day.

Take a walk

A quick stroll can stop sugar cravings, according to a study in Appetite. “Taking a 15-minute walk helps decrease cravings for sweets by reducing stress hormones and shifting our focus away from cravings to the sights, sounds and smells in our surroundings,” explains Michelle Schoffro Cook, PhD, DNM.

Don’t deprive yourself

Strict restrictions can backfire when it comes to quieting food noise. “As a dietitian, I recommend satisfying your food cravings sooner rather than later so you can avoid a binge eating session,” Balls says. “It’s better to just have a small portion, if it’s less nutrient-dense, of the food right off the bat rather than binge eating it later in larger portions.”

Address emotional eating

Psychologist Melissa McCreery, PhD, suggests asking yourself what you’re really feeling. “Just saying, ‘I’m stressed right now,’ helps you realize you may be craving something else, like a conversation with a good friend. This shift toward awareness lets you begin to take the power back from urges.”

Watch your meal timing

Stopping eating about three hours before bed and dimming the lights may help improve blood sugar control and curb nighttime cravings. “Both behaviors support the body’s natural circadian rhythm,” says Richele Corrado, DO, MPH, an internal and obesity medicine physician at Revolution Medicine, Health & Fitness.

The bottom line on how to quiet food noise

Food noise and cravings are a normal, albeit frustrating, part of life. “It has nothing to do with self-control—it’s a response to a ‘hidden hunger,'” says McCreery. The key is understanding what drives your specific cravings and having strategies ready to manage them.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

She Lost 117 Pounds With the Help of Daily Prayer—Here’s How

lmaxbauer — Sun, 05 Apr 2026 15:00:16 +0000

There is real scientific evidence that spiritual practices including prayer can improve our health and help us lose weight. Ready to get inspired? Meet cancer survivor Kerri Fusselman, who needed to get back in shape so she began her own faith-based weight-loss program. As a result, she lost 117 pounds. Here, she shares exactly how she did it so you can follow in her faithful footsteps.

Why faith became Kerri’s weight-loss game changer

Years ago, Nebraska mother of three Kerri Fusselman struggled with her weight—and felt completely alone. She reveals, “I failed so many times at weight loss, I didn’t think I’d ever succeed.”

Then a friend encouraged Kerri to read the book Heavenly Assignment, a faith-based memoir with extra spaces to journal your innermost feelings and prayers. “That was the first time I realized I could pray about my weight,” recalls Kerri.

Up until that point, it never occurred to Kerri to pray about this issue. “I had a strong faith, but I felt like God didn’t care how much I weighed,” she says. “He loved me for who I was. But in my research to get healthy, I realized God also wants us to honor our bodies and be healthy so that we can help the people of the world.”

How daily prayer transformed Kerri’s body and mind

After that realization, Kerri got into the habit of using faith-based strategies in her approach to both health and weight loss. “I started fervently praying for my health and my body. I prayed to heal and learn to love my body every single day just the way it was.” She explains, “That was a game changer. My body started transforming overnight.”

Kerri combined her prayer practice with practical action: Eating whole foods with lean proteins and vegetables, practicing intermittent fasting and going to the gym for gentle water aerobics, which felt manageable and easy on her joints. But something felt different this time. “In the first two months, I lost 37 pounds.”

6 powerful components of Kerri’s faith-based weight-loss journey

Asking God for help in living a healthy lifestyle taught her some heavenly lessons. Incorporating her faith into her health journey did the following things:

It helped her ditch perfection

For Kerri, her Christ-centered approach brought an unexpected gift: freedom from perfectionism. “I gave myself grace and learned to love my body at every single stage. I realized I didn’t have to be perfect. I just had to try every single day,” Kerri says. “When I went to the gym, I didn’t compare myself to other women. This helped me accomplish my goals. When I gave everything I had to that workout, I came home and prayed, ‘Thank you, God for getting me to another day of better health.’”

It welcomed angels into her efforts

This surrender made Kerri more open to asking for help from God and her community. And people showed up, especially the ladies she met in the pool. She found an incredible community of support at her Life Time health club. “Friends did everything in their power to help.”

Here’s just one example: Too intimidated to explore beyond the pool area, Kerri admits, “I had never climbed the stairs of my gym in two years. But the ladies knew I had it in my heart to get healthy. They willed me to it. They took me upstairs to other areas like the yoga and weight rooms. They became my cheerleaders.”

It allowed healing from the inside out

Discovering yoga also became a powerful tool for mind-body connection. “It helped with the mental component of weight loss,” Kerri says. “I told myself: I’m worthy of this time. This was hard, but I could do it. That whole mental part helped me heal from the inside out.”

It allowed forgiveness to remove obstacles

“I started to forgive myself for years of treating my body poorly.” While nourishing her soul, Kerri nourished her body with high-protein yogurt, apples and granola for breakfast, clean snacks like air-popped popcorn and satisfying dinners of turkey and veggies. “I started weight lifting and realized I was good at it. I was strong. In a couple months, I lost 40 more pounds.”

It helped her trust God’s bigger plan

Then came a moment that revealed God’s perfect timing. “By the time I’d lost 60 pounds, my grandson fell and broke his leg. I watch my grandchildren full-time, so I had to lift him in and out of his wheelchair every day. It taught me that God was already working in the background, preparing me and getting me ready for what he was going to need me to do to be strong for my loved ones.”

It reminded her that God’s timing is divine

In all, Kerri shed 117 pounds and felt renewed and more positive in every way. “Reaching 100 pounds lost on December 24, 2024—exactly 10 years after my breast cancer diagnosis—felt divinely timed. It was a powerful moment of reflection on how far I’ve come and how guided I’ve been along the way!”

The miraculous ripple effect: How Kerri’s faith blessed her whole family

In all, Kerri lost five dress sizes and has kept her weight off for more than a year with the help of prayer, healthy eating and exercise. But her faithful decisions didn’t just bless her own body—they blessed her whole family. “My husband Jeff lost 85 pounds and my daughter lost 60 pounds,” Kerri says. Filled with gratitude, she adds, “I have a new grandbaby coming. I’m going to be in great health to be able to take care of my family so much better where I am now!”

A version of this story originally appeared in the April 13, 2026 issue of Woman’s World.

Ready for more? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Obsessed With Pistachios? Their ‘Ozempic Effect’ for Weight Loss Explained

Allison Nemetz — Fri, 03 Apr 2026 19:00:30 +0000

Pistachio lovers rejoice! That snack habit you can’t quit is actually doing great things for your body. Pistachio benefits include a bona fide “Ozempic effect”—and that’s just the beginning of an impressive list of the health perks of pistachio nuts.

Fun fact: They’re the only nut that’s a complete protein, “providing all nine essential amino acids that play an important role in muscle repair and overall body function,” shares pistachio fan Violeta Morris, MS, RDN, founder of The Concierge Dietitian. And while many of us worry the nuts are addictive, the urge to keep eating ‘em is actually a good thing.

Why you can’t stop eating pistachios

Turns out, good fat and sodium in the nutrient-dense nuggets help trigger the release of the feel-good hormone dopamine, “and when dopamine is released, it motivates you to repeat the behavior that caused that feeling,” says Lainey Younkin, MS, RD, a weight loss expert and founder of Lainey Younkin Nutrition. Buy pistachios in the shell and the fun intensifies, she adds. You crack one open, you get the nut, your brain celebrates. It’s practically a slot machine with a wellness jackpot.

Pistachio benefits for weight loss are surprisingly real

If you ever worry pistachio’s fat and calorie content will pack on pounds, we can put your mind at ease. A landmark study published in the Journal of the American College of Nutrition found that among dieters instructed to snack on either pistachios or pretzels, the pistachio group lost two times more weight—even though everyone was on the same weight loss program with the same calorie limits.

Why the difference? While low-nutrient processed snacks like pretzels spike blood sugar and shift body chemistry toward weight gain, pistachios do the opposite. Pistachios have a low glycemic index, and they’re a rich source of monounsaturated fat and fiber that stimulates the release of GLP-1, the same hunger-killing hormone targeted by drugs like Ozempic. While pistachios don’t spike GLP-1 as high as medication (which pushes levels up to 1,000 times above normal), pistachios more modest GLP-1 boost still leads to significant hunger reduction—especially when you choose pistachios over junk food..

Pistachios’ healthy fat also “delays stomach emptying more than other foods,” notes Younkin. And delayed stomach emptying—literally keeping food in your system longer—is one of the main ways GLP-1 medications work. Plus an increase in GLP-1 helps improve blood sugar control (more on that in a moment), a factor that reduces the risk of cravings.

Can you go overboard on pistachios? Sure. But buying unshelled nuts (instead of shelled pistachios) can help prevent that. Unshelling your snack slows you down “and encourages more mindful eating,” Morris says. So you’ll eat less and feel more satisfied without having to stress about it!

3 more amazing pistachio health benefits

The nuts do more than boost weight loss. Here are some of the other beneficial effects of pistachio nuts:

They help steady your blood sugar

“Pistachios have a trifecta of nutrients that support healthy blood sugar control—fiber, protein and healthy fats,” Younkin says. “Together, these nutrients lead to a slow rise and fall in blood sugar, which is considered a healthy glucose response.”

And we already told you pistachios stimulate GLP-1, a hormone that improves blood sugar and insulin function as it slashes hunger. How powerful is the effect? A 2024 study in the Journal of Nutrition found that adults with prediabetes who simply ate ¼ cup of pistachios before breakfast and again before dinner saw 23 percent fewer glucose spikes and significantly lowered their A1C (by two points) in 12 weeks.

They improve your blood pressure

If your blood pressure has crept up over the years, pistachios are a smart choice. A Hypertension study found that adding just one serving of pistachios per day reduced systolic blood pressure by an average of 4.8 mmHg. Why? The good fat and powerful antioxidants in pistachios relax blood vessels, “which helps blood flow more easily and reduces how hard the heart has to work to pump blood,” Younkin explains. That’s meaningful protection, especially as the risk of cardiovascular diseases rises after menopause.

They fight inflammation

Here’s one pistachio health benefit that doesn’t get nearly enough attention: the nut’s anti-inflammatory power. Research confirms that the pistachios are loaded with micronutrients called polyphenols that fight belly fat and have significant antioxidant and anti-inflammatory properties.

Chronic low-grade inflammation “increases as we age, which increases risk of serious conditions like heart disease, diabetes and cancer,” says Younkin. “Incorporating pistachios, along with a variety of other plant-based foods into your diet, can help reduce some of this ‘inflammaging.’”

Pistachios’ health benefits make them one of the best snacks to grab

To cash in on pistachios, enjoy one or even two servings most days. A serving is about a quarter cup shelled or 50 nuts. Unlike so many health trends that require expensive supplements or complicated routines, pistachios are simple. Toss a handful in your purse, keep a bowl on your counter, sprinkle them on your morning yogurt or evening salad. They fit seamlessly into the life you’re already living.

Here’s to the simple pleasures that turn out to be the smartest choices we can make. Keep cracking, keep snacking and keep celebrating the little moments of self-care that add up to big health wins.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Prayer for Weight Loss Works: How Faith Can Help You Shed Weight Faster

lmaxbauer — Fri, 03 Apr 2026 13:00:20 +0000

Do you believe in metabolism miracles? If you’ve felt something has been missing from your past weight-loss attempts using diet and exercise, consider letting God take the wheel. A JAMA review of 9,000 studies found that when people bring their whole selves—including their spirituality, in any form—to a health challenge, they see better results. They even lose up to three times more weight. Whether you’ve been struggling with your eating habits or healthy living in general, prayer for weight loss could be your secret to good health.

“We don’t have to go it alone,” assures Benjamin Doolittle, MD, a physician and ordained minister at Yale School of Medicine. Here is how you can transform your body with God’s help and be blessed by prayer too.

Why bringing faith into your weight-loss journey really works

Here’s wonderful news: Nurturing your “inner life” through faith and spirituality has endless benefits when it comes to your health and ability to lose weight, says Yale’s Dr. Doolittle. For example, one impressive long-term study from Harvard found people who attend weekly faith services have a 33 percent lower risk of dying from all causes. What’s more, research shows people who attend religious services tend to live 7 to 14 years longer. That’s adding years of precious time with loved ones.

Findings published in the journal Depression Research and Treatment also show that people who practice their faith have a 73 percent lower risk of depression—a powerful benefit when emotional eating can derail weight-loss goals.

Dr. Doolittle says faith can take any form, whether you follow a specific religion or not. He cites examples like prayer, meditation, journaling or meditative walks—simple practices you can start today, right where you are. “We pray for healing and health and hope all the time,” he says. “It makes sense that we would ask God for support with weight too.”

How prayer for weight loss works

“Prayer creates a pause between impulse and action,” explains nutrition coach Brandice Lardner, author of Fully Nourished and founder of Grace Filled Plate, who has helped thousands of women reclaim health freedom through faith. “Instead of reacting to stress or guilt with overeating, we can reset, reconnect to our values and choose consistency over perfection.”

She continues, “That inner calm lowers stress hormones and returns eating to true hunger—making moderation feel natural instead of forced.”

But the benefits of inviting God or spirituality into your life go even deeper than the number on the scale. Ultimately, the goal is “losing mental, emotional and spiritual weight—the shame, obsession and all-or-nothing thinking that keeps people stuck for years. When those burdens lift, sustainable habits become possible!”

4 faith-based practices that support healthy weight loss

Here’s how to get started:

Prayer can guide your weight-loss efforts

For people looking for a mantra or scripture to guide them through navigating weight issues or reaching a health goal, Dr. Doolittle likes Jeremiah 29:11–14, which offers beautiful reassurance of God’s plans for you:

“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.
Then you will call on me and come and pray to me, and I will listen to you.
You will seek me and find me when you seek me with all your heart. I will be found by you,” declares the Lord,
“and will bring you back from captivity.”

Gratitude journaling supports overall health

“By decreasing your stress levels, journaling is shown to trigger amazing benefits from lowering blood pressure to curbing migraines to soothing irritable bowel syndrome (IBS),” says Stephanie Moulton Sarkis, PhD, author of Healing From Toxic Relationships. Additional research shows that journaling can improve health conditions including asthma and arthritis. To try it, practice “gratitude journaling” where you list or write about the things you are thankful for in your life before bedtime each night.

Yoga calms your mind and revs your metabolism

Scientists reporting in the American Journal of Lifestyle Medicine suggest that yoga is one of the most powerful practices for overweight people because it successfully boosts metabolism without straining painful joints. Many women find that yoga’s focus on breath and mindfulness creates a meditative, prayerful state that deepens their spiritual connection while strengthening their body. To get the most out of the practice, focus on deep breathing and being present in the moment.

Community support keeps you motivated

Weight-loss journeys can feel lonely. But there’s a proven track record of success for community-based approaches, whether it’s attending Weight Watchers accountability meetings or friendly TOPS (Take Off Pounds Sensibly) support groups. By finding like-minded people—whether in your neighborhood, a local church or a faith-based support group—you can feel bolstered by emotional connections. Bonus: Welcoming people into your journey can mean more people praying for you too!

The take-home message

Remember, your weight-loss journey doesn’t have to be a lonely struggle. With God by your side and faith in your heart, you have access to a powerful source of strength, comfort and transformation. You’ve got this—and you’re never alone!

A version of this story originally appeared in the April 13, 2026 issue of Woman’s World.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Weight Loss Advice For Women Over 50

GLP-1s Don’t Work for Everyone: What To Know if You’re Not Seeing Results

What is a GLP-1?

Woman's World Answers

Common reasons your GLP-1 is not working

Your genes can impact how you respond to a GLP-1

How much does genetic testing cost?

3 GLP-1 alternatives to consider

Metformin

Empagliflozin (or another SGLT2 inhibitor)

Protein-rich diet

The bottom line on GLP-1s not working

Eat More To Lose Weight? She Dropped 55 Pounds by Having 5 Meals a Day

Can eating more meals help you lose weight?

‘I lost 55 pounds eating more’—One woman’s true story

Woman's World Answers

Jodi got inspired to make a change

She embraced quality calories by eating more meals each day

Jodi’s amazing results from eating 5 meals a day

Jodi got stronger along the way too

5 ways eating more often transforms your health

It revs your energy

It eases digestive discomfort

It steadies your blood sugar levels

It stops cravings before they start

It clears brain fog

Your eat-more-to-lose-weight sample meal plan

This 1-Minute Senobi Breathing Trick Curbs Cravings and Boosts Weight Loss

Woman's World Answers

What is Senobi breathing for weight loss?

Senobi breathing helps you eat less, like Ozempic

Senobi breathing helps melt belly fat too

Senobi breathing helps fight menopause weight gain

How to do Senobi breathing for weight loss

The bottom line on Senobi breathing for weight loss

Considering Phentermine for Weight Loss? Who Should Take It Over a GLP-1

What is phentermine for weight loss?

Woman's World Answers

Who is phentermine right for?

Why choose phentermine over GLP-1 weight-loss drugs?

5 common phentermine side effects

5 alternatives to phentermine for weight loss

The bottom line on phentermine for weight loss

Best Healthy Foods for Weight Loss After 50, Including Cheese and Bread!

Best healthy foods for weight loss after 50

Woman's World Answers

Best snacks for weight loss

Best high-fiber foods for weight loss

Best cheese for weight loss

Best bread for weight loss

The bottom line on healthy foods for weight loss

She Lost 101 Lbs by Flipping the Food Pyramid—Here's How You Can Too

What is the USDA’s new food pyramid?

Woman's World Answers

Why the food pyramid flip happened

The food pyramid before and after

How the new food pyramid helped Christine, 59, lose 101 pounds

Using the new food pyramid to lose weight

Taking food pyramid weight loss to the next level

The bottom line about the new food pyramid for weight loss

How To Quiet Food Noise Fast and Make Weight Loss After 50 Easier

What causes cravings and food noise?

Woman's World Answers

What causes food noise?

Blood sugar swings

Dehydration

Poor sleep

Stress

Hormone changes

How to quiet food noise and cravings

Stay hydrated

Eat more protein

Prioritize sleep

Take a walk

Don’t deprive yourself

Address emotional eating

Watch your meal timing

The bottom line on how to quiet food noise

She Lost 117 Pounds With the Help of Daily Prayer—Here’s How

Why faith became Kerri’s weight-loss game changer