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

10 Natural Ways to Lower Stress Levels Now

Incorporate these stress-busting habits into your life and improve your overall health.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

You might think that stress is no big deal, but according to the Centers for Disease Control and Prevention, it can seriously impact not only your mental health but physical as well. “Stress can cause feelings of unease, anxiety, frustration, nervousness, fearfulness, or helplessness. When stressed, you may notice changes in your sleep, appetite, or energy level. Feeling stressed is normal, especially when you are experiencing life changes,” the CDC explains. Luckily, there are a lot of ways to manage and treat stress that don’t involve medication. Adam Potash is a Mandarin Oriental Executive Chef turned personal chef with a certification in Health and Nutrition from the Institute of Integrative Nutrition in New York. He recently spoke with Body Network, offering ten natural ways to lower stress levels now.


Take Time for Yourself

Beautiful young woman buying books at a bookstore and reading one. Geeky woman reading a book with a bookshelves in background.Shutterstock

Potash recommends taking time for yourself. “Carving out time for yourself allows you to recharge and focus on your well-being,” he says. “It’s crucial for avoiding burnout and gaining mental clarity, which ultimately improves your ability to handle stress and make better decisions.”

RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

Establish a Morning Routine

Nature,,Smile,And,Woman,With,Coffee,In,River,,Sunrise,AndShutterstock

Avoid stress in the morning by establishing a routine. “Starting your day with a set routine creates structure and control. By planning your day, you reduce anxiety over the unknown and ensure a smoother, more organized day. This also leaves you with more mental energy to focus on tasks, reducing stress,” he says.

Wake Up Before Everyone

She has good night's sleepShutterstock

The early bird gets the worm, according to Potash. “Waking up earlier than others offers quiet time to set your intentions and priorities without distractions. This personal space helps you mentally prepare for the day, easing stress before responsibilities take over,” he explains.

Indulge in Self-Care

Self-Care Concept. Young Attractive Woman Looking At Mirror In Bathroom, Pretty Female Touching Face And Smiling To Reflection, Enjoying Her Beautiful Smooth Skin, Selective Focus, CloseupShutterstock

“Investing in self-care, like massages or manicures, promotes relaxation and releases tension built up in the body,” Potash claims. “These practices improve physical and mental well-being, acting as a reset button for stress.”

RELATED:6 Signs Your Body Needs More Nutrients

Morning Minutes or Journaling

Hand writing in journal with coffee mugShutterstock

Potash recommends taking a few minutes to journal, as it “helps you process thoughts, emotions, and worries,” he says. “This mindful practice enables you to clear mental clutter, reducing feelings of overwhelm and fostering self-awareness.”

Take 30-Minute Walks

beautiful young girl walking in forest in running clothes standing on logShutterstock

30-minute walks can seriously help you destress. “Regular walking is a proven way to reduce stress by boosting endorphins, the body's natural mood enhancers. Physical activity not only improves your mood but also provides a mental break from daily challenges,” explains Potash.

Engage in Meditation

woman practices yoga and meditates in the lotus position on the beachShutterstock

Get your zen on, suggests Potash. “Meditation promotes relaxation by encouraging deep breathing and mindfulness. It helps quiet your mind, lower cortisol levels, and bring attention to the present moment, reducing overall stress,” he says.

Listen to Music

Shot of beautiful woman listening to music with headphones while using smartphone near to the lakeShutterstock

Music is a powerful tool for stress relief, according to Potash. “Uplifting or calming tunes can elevate your mood, reduce anxiety, and create a more positive atmosphere, helping you manage stress throughout the day,” he says.

RELATED:12 Expert Tips to Shed 10 Pounds Before the Holidays

Take the Dogs to the Park

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Spending time outdoors, especially with pets, has immediate stress-relieving benefits. “Nature provides a calming environment while interacting with pets boosts serotonin and reduces feelings of loneliness or stress,” says Potash.

Learn to Say No

Stop. Blurred shot of little girl stretch hand show no sign mean prepare enough domestic violence bullying abuse violation of children rights. Close up focus on child palm making prohibition gestureShutterstock

“Setting boundaries and learning to say no prevents you from overcommitting and spreading yourself too thin. By prioritizing your needs and time, you protect your mental health and reduce unnecessary stress,” says Potash. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

More For You

Trend artwork composite sketch image 3D photo collage of silhouette confused stressed young lady office manager loud voice scream say no
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

You might think that stress is no big deal, but according to the Centers for Disease Control and Prevention, it can seriously impact not only your mental health but physical as well. “Stress can cause feelings of unease, anxiety, frustration, nervousness, fearfulness, or helplessness. When stressed, you may notice changes in your sleep, appetite, or energy level. Feeling stressed is normal, especially when you are experiencing life changes,” the CDC explains. Luckily, there are a lot of ways to manage and treat stress that don’t involve medication. Adam Potash is a Mandarin Oriental Executive Chef turned personal chef with a certification in Health and Nutrition from the Institute of Integrative Nutrition in New York. He recently spoke with Body Network, offering ten natural ways to lower stress levels now.


Take Time for Yourself

Beautiful young woman buying books at a bookstore and reading one. Geeky woman reading a book with a bookshelves in background.Shutterstock

Potash recommends taking time for yourself. “Carving out time for yourself allows you to recharge and focus on your well-being,” he says. “It’s crucial for avoiding burnout and gaining mental clarity, which ultimately improves your ability to handle stress and make better decisions.”

RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

Establish a Morning Routine

Nature,,Smile,And,Woman,With,Coffee,In,River,,Sunrise,AndShutterstock

Avoid stress in the morning by establishing a routine. “Starting your day with a set routine creates structure and control. By planning your day, you reduce anxiety over the unknown and ensure a smoother, more organized day. This also leaves you with more mental energy to focus on tasks, reducing stress,” he says.

Wake Up Before Everyone

She has good night's sleepShutterstock

The early bird gets the worm, according to Potash. “Waking up earlier than others offers quiet time to set your intentions and priorities without distractions. This personal space helps you mentally prepare for the day, easing stress before responsibilities take over,” he explains.

Indulge in Self-Care

Self-Care Concept. Young Attractive Woman Looking At Mirror In Bathroom, Pretty Female Touching Face And Smiling To Reflection, Enjoying Her Beautiful Smooth Skin, Selective Focus, CloseupShutterstock

“Investing in self-care, like massages or manicures, promotes relaxation and releases tension built up in the body,” Potash claims. “These practices improve physical and mental well-being, acting as a reset button for stress.”

RELATED:6 Signs Your Body Needs More Nutrients

Morning Minutes or Journaling

Hand writing in journal with coffee mugShutterstock

Potash recommends taking a few minutes to journal, as it “helps you process thoughts, emotions, and worries,” he says. “This mindful practice enables you to clear mental clutter, reducing feelings of overwhelm and fostering self-awareness.”

Take 30-Minute Walks

beautiful young girl walking in forest in running clothes standing on logShutterstock

30-minute walks can seriously help you destress. “Regular walking is a proven way to reduce stress by boosting endorphins, the body's natural mood enhancers. Physical activity not only improves your mood but also provides a mental break from daily challenges,” explains Potash.

Engage in Meditation

woman practices yoga and meditates in the lotus position on the beachShutterstock

Get your zen on, suggests Potash. “Meditation promotes relaxation by encouraging deep breathing and mindfulness. It helps quiet your mind, lower cortisol levels, and bring attention to the present moment, reducing overall stress,” he says.

Listen to Music

Shot of beautiful woman listening to music with headphones while using smartphone near to the lakeShutterstock

Music is a powerful tool for stress relief, according to Potash. “Uplifting or calming tunes can elevate your mood, reduce anxiety, and create a more positive atmosphere, helping you manage stress throughout the day,” he says.

RELATED:12 Expert Tips to Shed 10 Pounds Before the Holidays

Take the Dogs to the Park

Lovely woman embracing tenderly spotty dog sitting on juicy grass in park in bright dayShutterstock

Spending time outdoors, especially with pets, has immediate stress-relieving benefits. “Nature provides a calming environment while interacting with pets boosts serotonin and reduces feelings of loneliness or stress,” says Potash.

Learn to Say No

Stop. Blurred shot of little girl stretch hand show no sign mean prepare enough domestic violence bullying abuse violation of children rights. Close up focus on child palm making prohibition gestureShutterstock

“Setting boundaries and learning to say no prevents you from overcommitting and spreading yourself too thin. By prioritizing your needs and time, you protect your mental health and reduce unnecessary stress,” says Potash. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Ever feel like you're running on autopilot, rushing through life without truly experiencing it? That's exactly how Nikole Goncalves felt before she hit her 30s. As a passionate "health nut" and nutritionist, Nikole has always inspired her viewers to live actively and eat well. But it wasn't until she embraced these 10 habits that she found a new level of balance, self-awareness, and happiness. Let's dive into the practices that helped Nikole slow down, savor life's moments, and revolutionize her well-being.


Try Acupuncture and Acupressure

Nikole's journey with acupuncture began during her pregnancy. "I started going in once a week, then biweekly, then monthly for maintenance. That's when I noticed the biggest difference," she shares in her post. For those who can't access regular acupuncture, Nikole swears by her acupressure mat. "It's great for sleep, nervousness, anxiety, stress, headaches... I probably use this mat every single day without fail."

The Benefits of Acupuncture and Acupressure

Acupuncture and acupressure offer numerous benefits. Mount Sinai’s expert. Dr. Abigail Strubel, MA, LCSW, explains, "Acupuncture seeks to restore balance to the body, mind, and spirit, which are integrated and interconnected." Additionally, the National Institutes of Health notes, "Acupuncture may help ease types of pain that are often chronic, such as lower-back pain, neck pain, and osteoarthritis/knee pain." These practices are also known to reduce nausea associated with chemotherapy and improve overall well-being by addressing the mind-body connection.

Embrace Meditation and Mindfulness

After struggling with anxiety for years, Nikole turned to hypnosis therapy and daily meditation. "Even after three months of doing it, I started to notice little changes in my life," she recalls. Nikole emphasizes the importance of consistency: "It's all about repetition and creating a consistent routine."

The Benefits of Meditation and Mindfulness

According to the American Psychological Association (APA), meditation and mindfulness offer numerous benefits. "Mindfulness meditation changes our brain and biology in positive ways, improving mental and physical health."

Additionally, the APA highlights that mindfulness can help people avoid destructive habits by learning to observe their thoughts and emotions. These practices are also known to reduce stress, anxiety, and depression while improving concentration, emotional intelligence, and overall well-being.

Set Boundaries and Manage Your Time

As a new mom, Nikole learned the importance of boundaries. She says, "I'm learning to set boundaries, say no to things, and make changes in my schedule so that they fit my lifestyle." She recommends using focus mode on smartphones to manage distractions and prioritize tasks.

How to Manage Distractions

According to Psychology Today, managing distractions involves understanding what drives your behaviors and making conscious efforts to control them. Dr. Nir Eyalsuggests, "Master internal triggers by understanding what prompts you to compulsively look at your phone or read one more email." Additionally, the article advises making time for traction, timeboxing your schedule, and hacking back external triggers to prevent distractions.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Use Yoga Tune-Up Balls for Mobility

To combat stiffness and soreness, Nikole discovered yoga tune-up balls. "If you feel stiff, you can't fully rotate your thoracic spine... you need to try these," she enthuses. She finds them more effective than tennis balls for releasing tension in hard-to-reach areas.

How to Combat Stiffness and Soreness

According to the Cleveland Clinic, managing stiffness and soreness involves a combination of stretching, exercise, and mindfulness. Pain medicine specialist George Girgis, DO,advises, "Exercise, yoga, and massage relieve inflammation by increasing blood flow to your muscles. Yoga is a great way to maintain muscle mass because you’re using your body weight to keep muscles healthy.”

“Other options may include lifting a heavy cookbook as a weight or performing squats at your desk,” he says. Additionally, taking a vitamin D supplement and incorporating mindfulness meditation can change the way your brain processes pain, leading to decreased pain intensity over time.

Give CrossFit a Chance

Initially skeptical, Nikole now loves CrossFit. "It uses different areas in my body that I never used before. It's functional exercises, and it's just like a healthy competitive style that's actually fun," she explains. She appreciates the community aspect and the ability to modify workouts to suit individual needs.

The Benefits of CrossFit

Dr. Harrison S. Mahon from The Orthopaedic Institute highlights CrossFit as an excellent way to optimize physical health. Combining endurance training, Olympic weightlifting, and gymnastics, CrossFit benefits people of all ages. Dr. Mahon notes its suitability for recent college-athlete graduates and those seeking high-intensity workouts.

Certified trainers can tailor workouts to individual needs, ensuring safety and effectiveness. This adaptability makes CrossFit ideal for older adults and adolescents alike. Besides fostering a strong sense of community, CrossFit improves cardiovascular health and joint function and increases muscle mass.

RELATED: 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Spend More Time in Nature

Nikole emphasizes the healing power of nature. "There is something that happens on a different level when you are surrounded by trees and nature. It is so calming. It just brings down your nervous system," she says. She recommends daily nature outings, even in cold weather.

The Benefits of Spending Time in Nature

According to experts from Harvard T.H. Chan School of Public Health, spending time in nature offers numerous health benefits. Heather Eliassen, professor of nutrition and epidemiology, explains, "Exposure to green space has been linked to better sleep, lower blood pressure, and reduced risk of chronic disease—likely because people who spend more time in green spaces also report higher levels of exercise."

Read Fiction Before Bed

Transitioning from self-help books to fiction has improved Nikole's bedtime routine. "When you read fiction, you just get immersed into the story, and it is like junk food for the mind in a good way," she explains. This habit has helped her wind down better than screen time.

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

The Health Benefits of Reading Books

According to Harvard Health, reading books regularly can significantly improve your health. Dr. Heather Eliassen, professor of nutrition and epidemiology, writes, "People who read books regularly had a 20% lower risk of dying over the next 12 years compared with those who didn't read or who read periodicals." This benefit remains consistent regardless of race, education, health status, wealth, marital status, or depression levels.

Reduce Casual Drinking

Nikole found that reducing alcohol consumption improved her well-being. "I just realized I don't really like being drunk, and then I don't like being hungover," she admits. She encourages others to resist social pressure around drinking and to enjoy social events without alcohol if they choose.

Health Benefits of Reducing Casual Drinking

According to experts from the CDC, reducing casual drinking of alcohol can lead to significant health improvements. Dr. Rekha B. Kumar, medical director of the American Board of Obesity Medicine, says, "Taking a break from alcohol can provide several health benefits, including lower blood pressure, improved sleep quality, and a decreased risk of certain cancers." Additionally, the CDC highlights that reducing alcohol intake can lead to fewer alcohol-related symptoms, such as headaches, heartburn, and stomach upsets.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Listen to Binaural Frequencies

To combat anxiety and insomnia, Nikole uses binaural frequencies. "There's lots of different binal frequencies, but essentially they can help improve things like creativity, cognitive memory, decrease anxiety, improve your mood and help you enter a meditative state," she explains. She often listens to these while working or cooking.

What Are Binaural Beats?

Binaural beats are auditory processing artifacts, or perceived sounds, created by specific differences in frequency between two tones presented to each ear. According to WebMD, "Benefits of binaural beats include: increased creativity and cognitive enhancement; reduced anxiety and improved mood; helping you enter a meditative state; improved sleeping habits; helping with pain management."

These beats are said to provide many of the same benefits as meditation, such as lower stress, increased focus, and enhanced relaxation.

Incorporate Essential Oils into Your Routine

Nikole has found numerous uses for essential oils in her daily life. "I use essential oils in my skincare, in my cleaning products, in the air... There is literally an essential oil for everything," she says. From headache relief to home fragrance, she's found these plant extracts to be versatile and beneficial.

By incorporating these habits into her life, Nikole has found a new level of balance and happiness in her 30s. Remember, it's never too late to start new, healthy habits that can transform your well-being.

RELATED: These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!

The Benefits of Essential Oils

According to experts from the Cleveland Clinic, essential oils offer a variety of health benefits. Dr. Yufang Lin, an integrative medicine specialist, states, "Essential oils are fantastic. They have many benefits, such as boosting mood, improving sleep, reducing anxiety and pain, and even killing bacteria, fungi, and viruses." These concentrated plant extracts can also help reduce inflammation, relieve headaches, and alleviate nausea. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

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FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

You don’t have to go under the knife to look and feel younger. In fact, there are a variety of things you can do to promote longevity that don’t even cost a dime. “Looking and feeling younger naturally involves a holistic approach,” explains Certified fitness trainer Jason Kozma, aka Mr. America and Mr. Muscle Beach, who is a champion bodybuilder who trains clients at Santa Monica-based High Performance Personal Training. “Consistency is key, so stick to these habits over the course of 8 weeks to see and feel the difference,” he says, offering some tips to look and feel better naturally.


Clean Up Your Diet

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First and foremost, clean up your diet. “Eat natural, non-man-made foods like lean meats, green vegetables, natural carbohydrates, like oats or potatoes instead of bread, fruit, instead of sodas or candies or baked items,” he suggests. Also, avoid food in boxes, meal prep yourself, and shop around the edge of the store, not in the middle.

Drink More Water

sport man sitting after running and holding water bottle drink. Sport thirsty and resting after exercise.Shutterstock

“Drink more water – and mostly just water,” suggests Kozma. “Aim for 100 ounces per day.” According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED: 10 Snacks to Help You Lose Weight

Exercise Regularly

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Regular exercise is another key to longevity. “Incorporate a mix of cardiovascular exercise, strength training, and flexibility exercises into your routine to maintain muscle mass, improve circulation, and keep your body strong and flexible,” he suggests.

Get Enough Sleep

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Also, get enough sleep. “The average person needs about eight hours of sleep per night so your body can heal and your mind can be clear,” says Kozma. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Control Stress

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Controlling your stress is also key. “Find ways to keep your mind calm. The exercise mentioned above goes a great way toward managing stress. Many people bolster this by adding meditation, practice, or yoga. Excessive stress creates cortisol, which is an aging hormone,” Kozma says.

RELATED: 7 Fat-Burning Vegetables to Include in Your Diet Now

Create a New Skincare Routine

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Creating a new skincare routine can also brighten up your complexion. “Cleanse, moisturize, and protect your skin from the sun's harmful rays with sunscreen to prevent premature aging,” Kozma recommends.

Limit Alcohol and Quit Smoking

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If you want to look younger, consider bidding adieu to bad habits. “Excessive alcohol consumption and smoking can accelerate aging, so limit alcohol intake and avoid smoking altogether,” says Koza.

RELATED: I Lost 100 Pounds by Cutting Out Sugar

Think Positively

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Finally, try having a positive mindset. “Cultivate a positive outlook on life, practice gratitude, and surround yourself with supportive people to promote mental well-being, which can contribute to a youthful appearance and attitude,” Kozma concludes.

💪🔥Body Booster: Before you spend a lot of money trying to look younger, make some changes to your lifestyle that will help you look and feel more youthful.

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Sure, meditation, getting enough sleep, eating healthy foods, and taking supplements are known ways of reducing anxiety. However, there are some other more unique methods that can help calm your nerves. Body Network spoke with Brian F. Licuanan, PhD, board-certified clinical psychologist and author of How to Get Your Resisting Loved One Into Treatment, who shares some insight into the five best techniques to reduce anxiety that you might now know about.


1. Stop Future Tripping

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First, stop future tripping, Dr Licuanan recommends. “A lot of times, anxiety is fueled by excessive concern about the future or events that may potentially happen. Research has shown that 75% or more of what we worry about never comes to fruition. This means a lot of our anxiety is based on situations or events that actually never happen but that we continue to entertain those distressing thoughts in our minds,” he says.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Instead, Seize the Present Moment

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One way to stay away from thinking too much about the future is by focusing on the present moment. “Mindfulness techniques (activities to stay present in the moment), such as meditation, diaphragmatic breathing, progressive relaxation, journaling, praying, and other activities that cause you to focus on what is happening in the now are critical tools in combating anxiety,” he explains.

2. Stop Focusing on What You Can’t Control

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Next, stop focusing on what you can’t control. “Anxiety can be rooted in struggling in trying to control things that we don't have any power over. Examples of certain aspects of life that we don't have power over are people's opinions of us, how other people are feeling, what's happening in the bigger world, how people are going to behave, etc,” says Dr Licuanan.

Instead, Recognize What You Can

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Instead, recognize what you can control. “The only thing we have any control over is our attitudes, beliefs, emotions, and actions. When we are able to focus on the things that we have power over, we increase the chances of accomplishing the aimed task and goals, which can increase our level of self-confidence and, as a result, lower our anxiety,” he says.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

3. Stop Catastrophizing

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Next, stop catastrophizing and stay optimistic. “One way of coping, but it is considered to be an unhealthy way to do so, is by imagining the worst case scenario or outcome, also known as catastrophizing. When we imagine the worst-case outcomes, this unhealthy mindset provides a protective layer of emotional shielding in case things don't go our way. However, this type of thinking prevents us from likely achieving desired outcomes,” says Dr Licuanan,

Instead, Be Optimistic

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Instead, stay optimistic. “To combat this way of catastrophic thinking, it's important to stay hopeful and imagine the more ideal and desired outcomes because if we can think of a desired outcome, we increase the chances of it happening. When we achieve intended outcomes, anxiety levels likely decrease,” he recommends.

4. Stop Ignoring Your Physical Health

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Stop ignoring your physical health, advises Dr Licuanan. “Anxiety can be linked to deficiencies or how we treat our bodies.”

RELATED:I'm a Dietitian, and These Are the 12 Exact Steps to Lose Body Fat for Good

Instead, Attend to Your Body’s Needs

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Instead, attend to your body’s needs. “Exercise is one critical way to lessen anxiety due to stress relief that occurs from movement as well as the release of our natural opiates in our body, also called endorphins,” he says. “Additionally, through exercise or physical exertion, serotonin and dopamine are released, which can help mitigate anxiety and stress. It is also important to be mindful of what we put into our bodies. Excessive amounts of caffeine, nicotine, and sugar can serve as fuel for worry, especially if you already struggle with a baseline level of anxiety on a consistent basis.”

5. Stop Hanging Onto Resentments

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Number four, stop hanging onto resentments and be kind. “Whenever we harbor and not work on treating unresolved anger, that emotion eventually turns into resentments (I call resentments the termites of our inner being or acid of our souls). Resentments cause a great deal of inner stress and anxiety,” Dr Licuanan says.

Instead, Be Kind

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Instead, be kind. “When we are able to work on forgiving and accepting things we cannot control and let go of people who have harmed us or situations that have caused a great deal of sadness, we are able to move on with our lives and open the door to moving towards inner peace,” he says. “One way of being more at peace is by being kind to others. Some ways of being kind to others may be doing acts of healthy service, recognizing other's strengths, straying away from ill will or negative gossip, etc. It's very hard to be authentically kind to others if we are harboring resentments.”

6. Stop the Negative Self Talk

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Finally, stop the negative self-talk. “Talking negatively to ourselves and reminding ourselves of all of our deficiencies and character defects are very detrimental actions that facilitate anxiety. People who have a great deal of anxiety tend to not only focus on things they cannot control, but they also view their lives as flawed and do not focus on the things that they are good at or the strengths that they have,” says Dr Licuanan.

RELATED:I Got Into the Best Shape of My Life and “Rocking” at 51 With This Top Workout

Instead, Practice Positive Self-Affirmations

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Instead, affirm yourself. “Positive self-affirmations have been consistently shown in research to elevate mood, improve cognitive functioning, and actually have positive effects on brain chemistry,” he says. “Affirmations can also impact physical health by lowering stress and pushing us towards engaging in healthy habits (eat healthy, exercise regularly, surround ourselves with healthy people, harbor self-value, make healthy choices, etc.)” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Autumn Bates
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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

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


1. Exercise 8 Minutes Every Morning

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

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

2. Take Periodic Breaks for Spurts of Exercise

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

3. Drink More Water

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

4. Start Snacking

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

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

5. Practice Mindfulness

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

6. Take a Daily Walk

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

Related: 4 Incredible Ways Your Body Changes When Intermittent Fasting

7. Cut Out Sugar in Two Easy Steps

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Sugar detox tips #sugar #sugardetox #nutritiontips #weightlosstipsforwomen

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

8. Quit Drinking

@docamen

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

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

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

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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20 Things to Avoid While on Ozempic
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

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

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

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

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.