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

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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.

This Coach Shares 10 Do's and Don'ts That Actually Keep Fat Loss Off Forever

One coach gets real about losing fat and keeping it off.

Leah Groth
By Leah GrothNov 27, 2024
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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Riva_Siggins12
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Leah Groth
By Leah GrothNov 27, 2024
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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Nutrition & Diet

Do you want to burn fat and keep it off? Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a few new posts, she goes over the do’s and don’ts for sustaining fat loss. “It’s been over 5 months since I was in a deficit, yet I’m feeling the best I have and have been able to navigate out of a deficit whilst still maintaining the results I achieved, so I wanted to share some tips to help you maintain the results you achieve in a fat loss phase,” she writes. She also notes that “you shouldn’t be in and out of deficits all year round, it’s simply not healthy or optimal for your body.”

Do Reverse Diet

Her first tip? She suggests reverse dieting. “Work out your new maintenance calories and then reverse out of your fat loss phase properly,” she says in her post, “up to your new maintenance.

Do Increase Food, But Only the Healthy Kind

Next, eat more, but don't eat unhealthy food. “As your food increases, don’t just add in lots of processed foods and foods high in saturated fats (these are fine in moderation, but try and prioritize more whole foods, complex carbs, lean protein, and healthy fats,” she says. “These will leave you feeling fuller for longer, and you’ll likely find you feel super hungry for the first few weeks coming out of a deficit.”

RELATED: Woman Lost 125 Pounds After Making These 10 Simple Changes

Do Maintain Exercise

Also, don’t stop moving. “Still keep a good baseline of movement in; don’t just stop going out for walks or doing any cardio. These things are good for your overall health and also help increase your NEAT and daily output,” she suggests.

Do Keep Prioritizing Protein

“Keep prioritizing protein,” she says. She adds protein powder to her oats every morning, “which means I’m starting my day with over 30g protein,” she says. She also prioritizes lean protein sources like chicken breast, white fish, and 5% fat beef mince. “It’s the most filling macronutrient and the building block of new muscle,” she says, “and coming out of a deficit and into a maintenance phase means you’ll be in an optimal place to build some new muscle.”

Don’t Skip Meals

In another post, she goes over 6 things she had to stop doing – even when she was trying to drop fat fast. The first no-no is skipping meals. “This is just going to increase hunger and make it harder to stick to a deficit. Prioritize 3-4 meals a day for stable energy levels across the day,” she recommends.

RELATED: Coach Lost 56 Pounds With These 5 Supplements and 6 High-Protein Meals

Don’t Label Foods as Good or Bad

Next, don’t label foods as good or bad. “All foods serve a purpose,” she says, explaining that “you want the large proportion of your daily calories to come from high-quality foods where you get more nutritional benefits and volume, e.g., complex carbs, lean protein, and healthy fats.” However, “that doesn’t mean you can’t have processed foods and sweet foods in moderation” and “you’re not a bad person for eating a chocolate bar, and if you fit these foods into your deficit calories, you’ll still drop weight.”

Don’t Only Do Cardio

Don’t rely on only cardio. “To drop body fat, you need to be in a deficit, but you want to try to retain as much muscle as possible,” she says. “If you just do cardio, you’ll lose a lot of muscle, and it’s not necessary. I always recommend proper resistance training and then having a weekly step and cardio goal to help increase daily output.”

Don’t Copy Influencers Calories

What works for someone else probably won’t work for you. “Copying other influencers' calories” is another no-no. “Everyone is unique, and the calories you should be eating will depend on your individual factors, e.g., height, weight, age, gender, activity level, and the goals you want to achieve,” she says.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Don’t Train Every Day

Training every day is also not something she recommends. “Rest and recovery is just as important as sticking to your calories and training. If you’re overtraining, you risk injury burnout and will feel constantly fatigued,” she points out.

Don’t Neglect Carbs

Neglecting carbs is another big mistake. “Carbs do not make you gain weight. Eating in a surplus does,” she says. “Carbs should actually take up the biggest proportion of your daily calories even when your goal is fat as they are our bodies preferred energy source and complex carbs like brown rice, pasta, oats, and potatoes take a long time for your body to break down so will give you energy for a longer period of time.” 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

10 Fat-Burning Tips to Lose Weight Fast

Riva Siggins rivafitness
Coach Reveals the 5 Basics of Weight Loss
Copyright rivafitness/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you trying to lose weight? Keep it simple, says an expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a recent post she shares “5 simple tips” to burn fat and lose weight. “These tips may sound simple, but often, fat loss is overly complicated. Nail the basics, and you’ll get results,” she says.

Make Protein Your “Best Friend”

Her first tip is to )make protein your best friend. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier,” she said. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Get Enough Sleep

Next, “stop underestimating how important sleep is,” she writes. “Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder.”

Do Cardio Plus Weight Training

Next, she recommends prioritizing weight training while utilizing cardio “as a tool instead of solely doing cardio,” she says. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Eat Whole Foods

When it comes to diet, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take Things One Day at a Time

Tip five is to take things one day at a time. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time,” she writes.

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

Dial in Your Nutrition

In another post, she offers more tips. One thing she did was dial into her nutrition more than ever. “Around 90% of my calories come from whole foods and I feel so energised, I’m able to push harder in my sessions because I’m fuelling correctly, I’m not having energy dips throughout and I’m recovering well,” she says.

She Started Drinking Less Alcohol

She also started drinking less alcohol. “For the last few years I’ve not been a big drinker but even more so recently, I don’t know when I’ll drink again because I can have such a good time socially without it so I’ll only drink alcohol if I feel it will enhance the experience and there’s very few times I feel like that nowadays,” she writes.

EMOMs and AMRAPs

She also changed her training approach. While “the foundation of my training stays the same eg my strength work as progressive overload is key but I have different conditioning finishers each week from EMOMs and AMRAPs to threshold sessions and timed rounds, this is to test my aerobic and anaerobic capacity in different ways,” she says.

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

Prioritizing Herself

“I am prioritizing me more than ever before,” she continues. “I’m not afraid to say no to plans if I need time to rest, I’m not worried about people thinking I’m boring or saying yes to things to be a people pleaser. I’ve found a perfect balance with training hard, recharging and doing things that make me feel good in my spare time so I’m not burnt out or constantly feeling tired.”

Water

She also says that water has “become an absolute non-negotiable” in her plan. “4l of water a day,” she says. “I need to perform and recover my best.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

3 Fat Loss Myths That Will Help You Lose Fat

Emma Storey Gordon esgfitness
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Leah Groth
By Leah GrothMar 09, 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 trying to lose weight but can't seem to sift through all the fat loss facts versus myths? Emma Storey Gordon is a fat loss coach and social media influencer who helps her clients lose fat and keep it off. In a new social media post, she pops the lid on a few weight loss myths circulating on the web. “3 fat loss myths that will help you lose fat,” she writes. “There are a lot of myths around fat loss & many of them stick around because they do work. Just not for the reasons being claimed,” she explains.

Starvation Mode

The first myth is the starvation mode. “This is the idea that you can eat too little to lose weight. On a physiological level, this isn’t true…if it was, then no one would starve,” she writes. “But on a behavioral level, this can certainly be true in the sense that setting your calories too low inevitably ends in you overeating and/or giving up and thus not adhering to a calorie deficit long term. If people believe in starvation mode, then they will often eat more, adhere to the diet, and get better results.”

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

You Aren’t Losing Weight Because You’re Building Muscle

Myth two is that you aren’t losing weight because you’re building muscle. ”The truth is that although some fat loss can be masked on the scale by muscle building, if you are losing a significant amount of fat you will lose weight (long term),” she writes. ”This is because your rate of fat loss is going to be faster than your rate of muscle gain. Even if your fat loss is pretty slow! e.g you are certainly not going to be building 0.5lbs of muscle every week (sorry, this information is painful for me too) This myth is useful as it stops people freaking out about the scales!!!”

You Shouldn’t Eat After 6 PM

The third and final myth? You shouldn’t eat after 6 p.m. “Food has the same caloric value before and after 6 pm,” she says. “However, the evening is also the time that most people go off track with their diet. So having a rule of not eating after 6 p.m. will likely help you stick to your diet and avoid mindless eating in front of the TV.”

And, to Reduce Calories Without Tracking, Don’t Drink Your Calories

In another post, she reveals 6 ways to reduce your calories without tracking. ”You don’t NEED to track calories to lose weight. Here are some quick and easy wins,” she says. The first? “Reduce liquid calories from drinks - that means milky/fancy coffees, fizzy drinks, ALCOHOL.”

Swap Out Your Starch

She also recommends swapping out carbs. “Swap half your starchy carb portion for salad or veg - This will save you calories without dropping food volume,” she writes.

Swap Sauces for Spice

Don’t fall victim to high-calorie sauces. “Swap sauces for spices,” she suggests. “No need to have bland food but mayo/ketchup/sweet chilli sauce can add a shed load of calories toy our meals if you aren’t careful,” she writes.

Eat Slower

Don’t eat so fast! “Eat slower,” she advises. “Maybe use chop sticks or have water with each meal and remove distractions!”

Cook Your Own Food

Eating out usually results in consuming more calories. “Prepare your own meals” at home, she recommends. “That way you know what is in them.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Cook with Spray Cooking Oils

“Cook with spray cooking oils” is her last tip. “Oil is 100% fat and is so easy to over consume, using 1 cal cooking spray can easily save you 100 odd calories. You can easily create a big enough deficit to start losing fat by making these swaps.”

Nutrition & Diet

Coach Who Lost 15 Pounds Reveals 3 Simple Fat Loss Truths

lois hughey coaching
Copyright lois.hughey.coaching/Instagram
Leah Groth
By Leah GrothJan 17, 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 overcomplicating weight loss, stunting your results? Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals that fat burning and muscle building don’t have to be complicated. “I wish more women over 50 understood that losing fat and building muscle is as simple as these 3 things,” she says. “There is a lot of noise around what to do and what not to do in mid-life, but these 3 simple things will make a huge difference,” she adds.

Spend Less Time Doing Cardio, and More Time Building Muscle

Her first truth is you need to spend less time doing cardio and more time building muscle. “You don’t have to stop doing cardio, but it’s not helping you build muscle… and neither is yoga or pilates. You have to lift some heavy things. Even if it scares you. The body you want has muscle on it,” she writes.

Building Muscle Will Help You Burn Fat While You Are Doing Nothing

“Perimenopause is a season of rapid muscle loss if you aren’t doing something to maintain and build it. Women with muscle live longer and reduce their risk of heart disease,” she continues. “I’ll say it again and again… muscle is metabolically active. If you want to burn fat lying on the couch, start building some muscle.”

Stop Under Eating

Next, stop under eating. “You can’t keep eating less and less. Your body is smart and will eventually just learn how to use less energy, which is going to make fat loss really hard. Eat enough food for YOUR body. This is going to be specific to YOU, so be careful about anyone who tells you that all women need to eat more than 2,000 calories,” she says.

Under Eating Will Not Serve Your Fat Loss Goals

“Most women in their 50s who have been dieting their whole lives are going to struggle with 2000 calories unless they are very active. But your maintenance calories are almost certainly higher than you think they are. Under eating is not serving your fat loss goals,” she continues.

Don’t Be Afraid of Carbs

Her third tip? Don’t be afraid of carbs.”Not all carbs are created equal, so be smart about the ones you choose. Whole food carbs have the benefit of fiber, which you definitely need, so look for whole grains, fruit, and both starchy and non-starchy veggies. If your goal is to calm cortisol, have more energy, and get your metabolism working the way you want it to, you need some carbs!” she writes. “Obviously not a comprehensive list, and a (strategic) calorie deficit is needed for fat loss.”

Extend Your Time Line

“The bonus piece is always to extend your time line,” she adds at the end of the post. “If you have been chronically dieting or moving your calories all over the place for decades, you need to be willing to give yourself at least a year of consistent action before you even consider a calorie deficit.” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

10 Things to Lose Belly Fat Faster

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I'm a Coach and These 10 Fruits Will Help You Burn Body Fat
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Leah Groth
By Leah GrothFeb 25, 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 blast belly fat? It might be time to infuse some new habits into your routine. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle, eating foods they love. In a new post, he reveals the habits that helped him blast belly fat more quickly. “These 10 things were crucial and really helped my progress with losing belly fat,” he writes in the post.

Cutting Out Alcohol

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Putting down the bottle and cutting out alcohol was instrumental in Dillon’s fat loss – and not just because of the calories in booze. “This was a game-changer. Reducing alcohol intake helped my body recover and shed fat faster,” he writes.

Stick to a Plan

His next healthy habit was sticking to a plan. “I stayed committed, even when it got tough. Pushing through the hardest part—those first two weeks—made all the difference,” he writes.

Prioritizing Sleep

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Prioritizing sleep was also key. “Getting 7-8 hours a night helped my body recover and kept my metabolism running smoothly,” he says. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walking

Person walking to Freedom ConceptShutterstock

“Walking instead of doing intense cardio” was also surprisingly helpful. “I kept it simple by walking regularly. It was easy on my body and helped burn fat consistently,” he says. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Patience and Consistency

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Habit five is “staying patient and consistent,” he says. “Results take time, and consistency was key. I stayed focused even when progress seemed slow.”

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

Following the 80/20 Rule

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Dillon makes sure to eat healthy most of the time, focusing on an 80/20 approach. “I didn’t deprive myself. I made sure 80% of my meals were healthy, and allowed myself flexibility in the remaining 20%,” he says.

Decreasing Inflammation

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He also prioritized decreasing inflammation, especially regarding nutrition. “I focused on eating anti-inflammatory foods that helped reduce bloating and belly fat,” he writes.

He Found a Plan

Woman,Making,Meal,Plan,In,Kitchen,fridge,cooking​Meal PlanningShutterstock

There should be no winging it, Dillon says. “I found a plan that worked – Instead of feeling lost, having a structured plan to follow kept me on track,” he writes.

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

Hydration

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

He also prioritized hydration by drinking more water. “Staying hydrated helped with digestion and energy, which fueled my workouts,” he says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Food Tracking

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

His last belly fat-blasting habit? “Tracking my food,” he writes. “Keeping track of what I ate made me more mindful and helped me stay on top of my goals.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

6 Secrets From a Coach Who Lost 20 Pounds and Kept It Off

Mahtab Ekay fitbymahtab
I Lost 20 Pounds as a Coach and Here Are My 6 Secrets to Losing Weight Fast and Not Gaining It Back
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

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

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

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

Do you want to lose weight fast without gaining it all back? According to one expert, it’s possible if you have the right tools. Mahtab Ekay is a fat loss coach and social media influencer who has lost over 20 pounds and helps others do the same. She reveals a few game-changing hacks for sustaining weight loss in a new post. “If you want to lose weight safely by summer 2025 and not gain it all back, here are 6 things you need to do,” she writes.

Start Every Meal with Veggies

Her first tip? Start every meal with veggies. “I know, I know—veggies first isn’t the most exciting, but trust me, it works! 🥦 Starting with veggies fills you up with fiber and nutrients and it will help with preventing glucose spikes and your tendency to binge later,” she says. Some tasty veggie ideas: green salad, edamame, baby carrots, or bell peppers. “Your future self will thank you!)”

Stop Snacking

Her second tip: Stop snacking. “If you’re craving something sweet, save it for dessert after your meal. 🍫 Snacking on an empty stomach can mess with your blood sugar and lead to overeating later,” she writes.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Walk It Out

You also need to start walking. “Walking is a game-changer for fat loss, and there are so many easy ways to add steps,” she says. Her suggestions? Walk your dog, play with your kids, get a walking pad for your desk, go on walking dates or hangouts, or walk while you chat on the phone.

Lift Weight

“Start lifting weights,” she continues. “Not just to burn calories—but to build muscle! The more muscle you have, the more calories you burn at rest. Plus, you’ll look toned and feel stronger!”

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

Hydrate

Tip five, “hydrate, hydrate, hydrate,” she says. “Drink half your body weight in pounds in ounces of water. Staying hydrated keeps you full, helps with digestion, and supports your energy levels. Pro tip: grab a cute water bottle to keep you on track!”

Sleep

Finally, get your sleep in. “Aim for 50 hours of sleep per week. If your schedule doesn’t allow 7 hours per night (shift workers, I see you!), just focus on getting enough over the week. 💤 Sleep is a game-changer for fat loss and mental clarity,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Daily Moves to Sculpt Your Summer Body in 8 Weeks

Liz Hilliard
​Bodyweight Squats for Better Balance
Copyright Liz Hilliard
Liz Hilliard
By Liz HilliardApr 12, 2025
Liz Hilliard
Author, Motivational Speaker, Podcast Co-host, Founder & CEO of Hilliard Studio Method (HSM)
Liz Hilliard is an author, motivational speaker, and Founder & CEO of <a href="https://hilliardstudiomethod.com/">Hilliard Studio Method (HSM)</a>
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✓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.

Summer is approaching fast, and many of us are looking for ways to feel stronger and more confident in our bodies. As a fitness expert and founder of Hilliard Studio Method, I've helped thousands of people transform their bodies with effective, sustainable routines. My 8-week guide will help you build strength, increase energy, and feel your best this summer season.

Time to Pump Up Your Walks

Liz_Hilliard19I’m 70 but Look 40 Thanks to These 7 At-Home ExercisesCopyright Liz Hilliard

For the next two weeks we will focus on increasing the intensity of your walks and introduce 5 new exercises. The point of the daily walk is to keep your body moving, focus on yourself and your mental health and help you feel more creative and energized.

  • Increase your walks this week by 5-10 minutes and next week another 5-10 minutes.
  • Walk with a friend so you can chat and walk at a pace that makes you slightly breathless.

Your Daily Exercise Routine Starts Now

Liz Hilliard​Keep Moving Your BodyCopyright Liz Hilliard

Here are the 5 exercises to complete daily with one day of rest each week. Focus on improving your form and increasing the number of repetitions by the end of the next two weeks. Remember to record your reps/timing and try to increase your totals at the end of each week.

1. Squats – Build Your Lower Body Foundation

Liz Hilliard

Copyright Liz Hilliard

Stand with feet slightly wider than your hips. Keep heels heavy and toes light. Lock in your core muscles and stand tall through your spine, keeping shoulders away from ears. Sit your tailbone back and down and hinge your chest forward while swinging your arms forward in front of your chest. Drive through the heels and squeeze through the glutes to raise back to standing, lowering arms by hips. Do not thrust the hips forward when coming to standing.

Work up to 20 consecutive reps. If this is too challenging or you feel unstable, practice sitting down and standing up from a chair without using your hands. When you are ready to add-on, place light weights in your hands.

On the final squat, stay low and press into the balls of the feet to raise the heels and try to balance for 10 seconds at a time. You should feel this in your calves, thighs and core.

2. Reach to Plank - Your Full-Body Energizer

Liz Hilliard​3. Side Plank - Sculpt Your WaistlineCopyright Liz Hilliard

After your last squat, return to standing. Reach arms to the ceiling overhead, squat and place hands on the floor under shoulders. Step one leg back at a time into a plank position. Make sure to keep your neck long, back flat and abdominals pulled in throughout. Step back up one leg at a time, press to standing and reach arms overhead. Think very safe, controlled, and low-impact burpee.

Work up to 10 consecutive reps. Take this as slowly or as quickly as you need without losing your form. The point is to energize the arms at the top and engage in a straight line with a strong plank at the bottom. If this is easy, keep adding one more rep at a time.

3. Side Plank - Sculpt Your Waistline

Liz Hilliard

Copyright Liz Hilliard

From tabletop all fours, there are three positions to start and work up to. Begin by keeping your Left hand under your shoulder and kickstand your Left leg shin to the side so your Left knee is directly under your hip. Pull your Right shoulder and hip back so they are stacked; shoulder over wrist, hip over knee, and top hip stacked over bottom hip. Raise Right outer thigh in the air until it's in line with your hip.

If this feels stable, take your Right foot in front of your body and press it into the floor and extend the body Left leg straight out of the hip on the floor with the blade of your Left foot on the floor so your head and heels are in one long line and you can use your front Right foot to help lift your Left hip higher to engage your obliques.

If this feels stable, float your top Right leg up to the sky for a full side plank. To keep your core fully engaged keep hips stacked.

Time how long you can hold this plank. Repeat on the other side and take slow deep breaths while you continue to pull your center core and waistband in. Try to hold a little bit longer each day.

4. Glute Bridge - Strengthen Your Backside

Liz Hilliard​2. Reach to Plank - Your Full-Body EnergizerCopyright Liz Hilliard

From side plank, flip over and lie on your back, head and shoulders on the mat, knees bent, feet flat. Squeeze your glute muscles and tuck your hip bones up toward your ribs. It is important to tuck tailbone and curl abdominals in to protect your back and activate your core. Press your feet into the floor and slowly raise glutes up into a bridge. Always keep your mid-back on the mat. You want to feel your hamstrings and glute, not your back.

Roll one vertebrae up and down at a time slowly for 10 reps. On the last one, hold at the top, bring Right knee to chest and extend leg straight to the ceiling and repeat the curl bridge up and down 10 more times. Repeat on the Left leg. Take breaks as needed but try to do this all consecutively. If it is too challenging to do one leg at a time, keep both feet down until you are able.

5. Bicycle Curls - Define Your Abs

Liz Hilliard

Copyright Liz Hilliard

After glute bridge, lower the hips to the floor and place your hands behind your head, elbows wide. You will be curling your chest up off the floor, not pulling your neck up, so the hands here are just to help you support your neck and gently tuck your chin to your chest.

Bend your Right knee and bring it up to your chest as you extend your Left long, hovering it off the floor. Curl up your chest up and twist your torso to your Right knee trying to keep your Right shoulder off the mat. Begin to bicycle the legs in and out and twist your torso to the opposite knee.
To modify, keep your head and shoulders on the mat and focus on your abs. Fully extend your legs with energy and pointed toes. Try to rotate side - to - side for 30 seconds, breaking as needed.
If you can easily do this, add on at the end of 30 seconds by extending your legs together in a straight line out to 45 degrees in the air with your head, shoulders and low back on the mat. Hold this for 8-20 seconds. When ready, you can lift your head and shoulders off the mat and hold the outer thighs or release arms to the ceiling for a hollow body hold from 8-20 seconds.
Make sure to record your time and progress daily!

Feed Your Body Right With Fiber

Liz Hilliard​Deadlifts: The Ultimate Functional ExerciseCopyright Liz Hilliard

Foods high in fiber are important because they keep your blood sugar levels even and give you a feeling of satiation. High fiber foods can reduce the risk of heart disease and stroke and aid in digestion.

High fiber foods include:

  • Broccoli
  • Brussels sprouts
  • Apples
  • Sweet potatoes
  • Chickpeas
  • Black beans
  • Chia seeds
  • Oatmeal
  • Popcorn
  • Quinoa
  • Berries

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

About the Author: Liz Hilliard is an author, motivational speaker, podcast co-host, and the founder & CEO of Hilliard Studio Method (HSM).


Nutrition & Diet

8 Anti-Inflammatory Foods Nutritionists Recommend for Joint Pain

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Leah Suzanne
By Leah SuzanneApr 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

If you are experiencing joint pain and inflammation, making dietary changes can help. While there is no “arthritis diet,” “many foods can help fight inflammation and improve joint pain and other symptoms,” explains the Arthritis Foundation. What foods should you eat to minimize joint pain? Body Network spoke with Kayla Farrell, RDN, Registered Dietitian at FRESH Communications, who filled us in on the topic. Here are 8 anti-inflammatory foods she recommends.

Salmon

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Fatty fish, like salmon, “is a quality protein choice with high levels of omega-3 fatty acids that interfere with immune cells that cause the body's inflammatory response,” says Farrell. “In turn, this helps reduce inflammation and joint pain. As a registered dietitian, I choose salmon from Chile because it’s particularly high in these powerful omega-3s and low in mercury.”

Greek Yogurt

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Greek yogurt contains probiotics, healthy bacteria that support a balanced gut microbiome. “A healthy gut is linked to better mental health and cognition, improved digestion, and decreased inflammation. I opt for plain Greek yogurt to reduce added sugars and add toppings like fresh fruit and nut butter,” she says.

Turmeric

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She is also a fan of turmeric. “This spice contains a powerful anti-inflammatory compound, known as curcumin, that helps reduce inflammation. When cooking, I recommend using both turmeric and black pepper to increase its ability to be absorbed in the body by 2000%,” she explains.

Broccoli

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Eat your broccoli if you suffer from inflammation. “This cruciferous vegetable is packed with vitamin K, making it a nutrient-dense food that can reduce inflammatory markers in the blood and promote healthy joints,” says Farrell. “Broccoli can be enjoyed both raw and cooked, but I recommend steaming broccoli for additional health benefits.”

Olive Oil

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Olive oil “is an incredible antioxidant, which can reduce inflammation throughout the body,” says Farrell. “This oil has become readily available and used for a variety of different dishes since the 1990s, when the Mediterranean Diet became popular for heart health.”

Berries

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Berries, specifically blueberries, strawberries, and raspberries “are full of vitamin C, which can reduce inflammation throughout the body, including the joints,” she says. “The anthocyanins found in berries have also been found to have an anti-inflammatory effect.”

Leafy greens

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Leafy greens are another must-eat. “While it can be a challenge to incorporate leafy greens into any diet, this food packs a punch when it comes to anti-inflammation, containing high levels of vitamin K, calcium and antioxidants to support joint health. I recommend sneaking spinach or kale in a fruit smoothie for an easy way to get some greens!” Farrell states.

Beans

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Beans are the last item on her list. “These legumes are a fiber-filled, plant-based protein source that offer antioxidants and anti-inflammatory compounds, like polyphenols, that benefit joint health,” she says. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

10 Tips to Shed Pounds While Eating at Your Favorite Restaurants

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Leah Suzanne
By Leah SuzanneApr 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Are you trying to avoid restaurants on your weight loss journey? There’s no need, one expert maintains. Natalie Mirasolav is a fat loss coach who helps clients struggling with belly fat and low energy get in shape. In a new post, she tackles dining out while on a diet. “How to eat out and still lose weight,” she says. “We all love dining out, but when you’re focused on weight loss or hitting your protein goals, it can feel tricky. The good news? You can eat out and still make choices that support your goals with just a little planning and intention.” She offers 10 “simple, real-life tips to help you enjoy your meal and stay on track with your weight loss journey.”

1. Do Your Research

Her first tip? Do your research. “Look up the menu beforehand,” she writes. “Avoid menu stress by deciding what to order ahead of time. This helps you make a confident, healthy choice without the last-minute pressure.”

2. Prioritize Protein and Vegetables

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Next, prioritize protein and veggies. “Protein is key for staying full and building lean muscle. Pair it with fiber-rich veggies to add bulk and keep you satisfied without extra calories,” she says.

3. Skip the Carbs

Healthy Gluten Free Rice Chips in a Pile​Stay Away From the Bread or ChipsShutterstock

Next, indulging in empty calorie carbs can be tempting, but don’t, she warns. “Skip the free bread or chips. Those little extras add up fast and don’t satisfy you. Skip them and save those calories for something that truly fuels you,” she writes.

4. Ask for Dressings and Sauces on the Side

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“Ask for dressings/sauces on the side,” she continues. “Restaurant dressings and sauces can be loaded with hidden calories. Get them on the side and use just enough to enhance the flavor.”

5. Stop Eating Before You Are Full

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You don’t need to overeat. In fact, she only recommends eating until you are 80% full. “You don’t have to clean your plate. Pay attention to your hunger cues and stop when you feel satisfied, not stuffed,” she writes.

6. Opt for Grilled, Baked, and Broiled Instead of Fried

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Next, opt for grilled, baked, or broiled over fried. “Fried foods can add unnecessary fat and calories. Opt for grilled or baked options for a healthier choice,” she says.

7. Request Half Portions or Take Half to Go

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Another tactic she uses? Order half portions or ask for a to-go box. “Portions at restaurants are often larger than we need. Ask for a smaller portion or box half your meal to enjoy later,” she writes.

8. Don’t Drink Your Calories

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“Drink water or unsweetened tea,” she suggests. “Skip sugary drinks and cocktails. Water or herbal tea is calorie-free and keeps you feeling full.”

9. Fill Up on Salad First

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Next, start your meal by filling up on a salad first, dressing on the side. “Start your meal with a veggie-packed salad to curb your hunger and help you eat less of the heavier stuff. Just keep the dressing light,” she suggests.

10. Ask for Substitutions

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Ask for substitutions. “Most restaurants are happy to swap out sides. Choose healthier options like steamed veggies instead of fries or a baked potato instead of mashed,” she suggests

Bonus Tip: Look Out for Hidden Calories

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And finally, a bonus tip: Be mindful of hidden calories. “Sometimes the extra calories come from cooking oils, sauces, and hidden ingredients. Always ask about preparation methods when you’re unsure,” she says. 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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