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10 Ways to Lose Weight in Water (That are Not Swimming)

Lose weight, get in shape, and have fun.

Leah Groth
By Leah GrothAug 20, 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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FACT CHECKED BY Christopher Roback
cheerful smiling woman in swimsuit in the pool island nature
Shutterstock
Leah Groth
By Leah GrothAug 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

Swimming is one of the best workouts for your body. Not only does it work multiple muscles at once in a low-impact manner, but it is a great calorie blaster. According to the CDC, an average 154-pound person can burn 510 calories per hour swimming “slow freestyle laps.” However, if you can’t swim or simply don’t enjoy it, there are other water workouts that will help you lose weight. The Mayo Clinic explains that aquatic exercise is excellent for a variety of reasons. Not only is it a low-impact activity that takes the pressure off the bones, joints, and muscles, but water “also offers natural resistance, which can help strengthen the muscles,” they say. Here are 10 to try.

Water Walking

Stunning young dark haired woman swimming in the pool at spa center copyspace enjoyment sexuality seductive hot beauty wellness recreation relaxing rest holidays weekend treatment sport conceptShutterstock

The easiest way to exercise in water is by walking in it. Mayo Clinic recommends getting into waist-high water and walking across the pool “swinging the arms as you do when walking on land,” they explain. “Avoid walking on tiptoes, and keep the back straight. Tighten the abdominal muscles to avoid leaning too far forward or to the side.” If you want to increase resistance you can wear resistance devices, like hand webs or water shoes.

Lift Water Weights

Attractive woman lifting dumbbells in the poolShutterstock

You can also use water weights, “foam barbells that create resistance underwater,” and do a weight lifting routine. “Start with the arms at the sides. Grip the bars of the water weights with the palms facing up. Raise the forearms to the level of the water, keeping the elbows close to the body and the wrists straight. Then, turn the barbells over so that the palms of the hands face the bottom of the pool. Push the hands down until the arms are straight again. Repeat 12 to 15 times or until you're tired,” says Mayo.

Kickboard Resistance Exercises for Arms

Orange kickboard beside the swimming pool, flutter board.Shutterstock

You can also use a kickboard if you don’t have water weights. “Stand up straight with the legs comfortably apart and tighten the abdominal muscles. Extend the right arm and hold the kickboard on each end,” instructs Mayo Clinic. “Keeping the left elbow close to the body, move the kickboard toward the center of the body. Return to the starting position and repeat 12 to 15 times or until you're tired. Then extend the left arm and repeat the exercise on the other side.”

RELATED: 5 Daily Moves to Boost Bone Density After 50

Noodle Leg Exercises

Group of people working with float noodles at water fitness classShutterstock

Pool noodles aren’t just for kids. Tie one in a knot around your foot and use it to strengthen your legs. “Stand with the back to the side of the pool in waist-high water, placing the arms on the edge of the pool for stability. Straighten the leg in front of you, and then flex the knee to about a 90-degree position. Return to the starting position and repeat 12 to 15 times or until you're tired. Tie the water noodle into a knot around the other foot or water shoe and repeat with the other leg,” says the Mayo Clinic.

Pushups on Land

Active senior woman doing warming up exercise indoors in public swimming pool.Shutterstock

Just like you would do pushups on land, you can strengthen your arms with the move in the pool. Place your hands on the edge of the pool and get into the pushup position.

RELATED: I Lost 66 Pounds by Eating Fajitas and Doing These 11 Things Every Day

Water Aerobics Classes

Aqua aerobics in water sport centerShutterstock

Harvard Health recommends signing up for a water aerobics class. “Just like land-based exercise, water aerobics and swimming can be effective strategies for improving cardio fitness, building strength, boosting your mood, easing joint pain, sleeping better, and reducing your risk for diseases like heart disease, diabetes, and even cancer,” they say.

Pool Dancing Workouts

Rimini, Italy - june 2 2023: People Doing Water Aerobics Outdoor in a Swimming Pool.Shutterstock

If you like Zumba, try dancing in the pool. “Get your dance on with some fun choreography and unload your athlete with high-intensity ladder-style drills,” explains Aqua Choreography HIITs 2.0, a workout that “can be done in both deep and shallow water and is designed to keep you engaged and excited while you complete 45-minutes of cardio training in the pool.”

Kickboard Instead of Swim

Middle Aged Woman in a swimming PoolShutterstock

If you don’t like swimming, get a good leg and ab workout in with the help of a kickboard. Not only will the kickboard offer stability and balance, but will also give your arms a rest.

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

Pool Burpees

A young beautiful blonde woman in a stylish black swimsuit is swimming in the hotel pool holding on to the side.Summer,vacation concept.Shutterstock

Similar to pushups, doing burpees in the pool is also a great workout idea. Start in the deep end, holding onto the edge of the pool with your right hand. Tucking your knees into your chest, place both of your feet flat against the pool wall. Jump your feet off the wall and extend your legs while engaging your abs.

Dolphins

Happy senior woman in swimming pool, leaning on edge and looking at camera.Shutterstock

Another great beginner pool workout is the dolphin, which targets your core, legs, and back. “Start by grasping the pool's edge with your left hand and pointing your right hand and fingers down just beneath the water's surface. When you're ready, hold your legs together and allow them to float upwards, after which you start kicking like a dolphin,” instructs Aquatic Performance Training. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

cardioworkout routineslose weight fastwalkinghiit

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Fitness & Workouts

10 Ways to Lose Weight in Water (That are Not Swimming)

cheerful smiling woman in swimsuit in the pool island nature
Shutterstock
Leah Groth
By Leah GrothAug 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Swimming is one of the best workouts for your body. Not only does it work multiple muscles at once in a low-impact manner, but it is a great calorie blaster. According to the CDC, an average 154-pound person can burn 510 calories per hour swimming “slow freestyle laps.” However, if you can’t swim or simply don’t enjoy it, there are other water workouts that will help you lose weight. The Mayo Clinic explains that aquatic exercise is excellent for a variety of reasons. Not only is it a low-impact activity that takes the pressure off the bones, joints, and muscles, but water “also offers natural resistance, which can help strengthen the muscles,” they say. Here are 10 to try.

Water Walking

Stunning young dark haired woman swimming in the pool at spa center copyspace enjoyment sexuality seductive hot beauty wellness recreation relaxing rest holidays weekend treatment sport conceptShutterstock

The easiest way to exercise in water is by walking in it. Mayo Clinic recommends getting into waist-high water and walking across the pool “swinging the arms as you do when walking on land,” they explain. “Avoid walking on tiptoes, and keep the back straight. Tighten the abdominal muscles to avoid leaning too far forward or to the side.” If you want to increase resistance you can wear resistance devices, like hand webs or water shoes.

Lift Water Weights

Attractive woman lifting dumbbells in the poolShutterstock

You can also use water weights, “foam barbells that create resistance underwater,” and do a weight lifting routine. “Start with the arms at the sides. Grip the bars of the water weights with the palms facing up. Raise the forearms to the level of the water, keeping the elbows close to the body and the wrists straight. Then, turn the barbells over so that the palms of the hands face the bottom of the pool. Push the hands down until the arms are straight again. Repeat 12 to 15 times or until you're tired,” says Mayo.

Kickboard Resistance Exercises for Arms

Orange kickboard beside the swimming pool, flutter board.Shutterstock

You can also use a kickboard if you don’t have water weights. “Stand up straight with the legs comfortably apart and tighten the abdominal muscles. Extend the right arm and hold the kickboard on each end,” instructs Mayo Clinic. “Keeping the left elbow close to the body, move the kickboard toward the center of the body. Return to the starting position and repeat 12 to 15 times or until you're tired. Then extend the left arm and repeat the exercise on the other side.”

RELATED: 5 Daily Moves to Boost Bone Density After 50

Noodle Leg Exercises

Group of people working with float noodles at water fitness classShutterstock

Pool noodles aren’t just for kids. Tie one in a knot around your foot and use it to strengthen your legs. “Stand with the back to the side of the pool in waist-high water, placing the arms on the edge of the pool for stability. Straighten the leg in front of you, and then flex the knee to about a 90-degree position. Return to the starting position and repeat 12 to 15 times or until you're tired. Tie the water noodle into a knot around the other foot or water shoe and repeat with the other leg,” says the Mayo Clinic.

Pushups on Land

Active senior woman doing warming up exercise indoors in public swimming pool.Shutterstock

Just like you would do pushups on land, you can strengthen your arms with the move in the pool. Place your hands on the edge of the pool and get into the pushup position.

RELATED: I Lost 66 Pounds by Eating Fajitas and Doing These 11 Things Every Day

Water Aerobics Classes

Aqua aerobics in water sport centerShutterstock

Harvard Health recommends signing up for a water aerobics class. “Just like land-based exercise, water aerobics and swimming can be effective strategies for improving cardio fitness, building strength, boosting your mood, easing joint pain, sleeping better, and reducing your risk for diseases like heart disease, diabetes, and even cancer,” they say.

Pool Dancing Workouts

Rimini, Italy - june 2 2023: People Doing Water Aerobics Outdoor in a Swimming Pool.Shutterstock

If you like Zumba, try dancing in the pool. “Get your dance on with some fun choreography and unload your athlete with high-intensity ladder-style drills,” explains Aqua Choreography HIITs 2.0, a workout that “can be done in both deep and shallow water and is designed to keep you engaged and excited while you complete 45-minutes of cardio training in the pool.”

Kickboard Instead of Swim

Middle Aged Woman in a swimming PoolShutterstock

If you don’t like swimming, get a good leg and ab workout in with the help of a kickboard. Not only will the kickboard offer stability and balance, but will also give your arms a rest.

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

Pool Burpees

A young beautiful blonde woman in a stylish black swimsuit is swimming in the hotel pool holding on to the side.Summer,vacation concept.Shutterstock

Similar to pushups, doing burpees in the pool is also a great workout idea. Start in the deep end, holding onto the edge of the pool with your right hand. Tucking your knees into your chest, place both of your feet flat against the pool wall. Jump your feet off the wall and extend your legs while engaging your abs.

Dolphins

Happy senior woman in swimming pool, leaning on edge and looking at camera.Shutterstock

Another great beginner pool workout is the dolphin, which targets your core, legs, and back. “Start by grasping the pool's edge with your left hand and pointing your right hand and fingers down just beneath the water's surface. When you're ready, hold your legs together and allow them to float upwards, after which you start kicking like a dolphin,” instructs Aquatic Performance Training. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Here Is How I Lost 15 Pounds of Water Weight in 4 Weeks

melissa-lattari-main
@melissa.lattari/TikTok
Leah Groth
By Leah GrothJul 26, 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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Melissa Lattari (@melissa.lattari) is a fitness expert and influencer who shares tips and tricks about how to lose weight and banish cellulite fast. In a new viral video she explains that it is incredibly simple to drop up to 15 pounds in a month, without starving yourself. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip.

She Claims She Lost Seven Pounds Within a Week the Healthy Way

@melissa.lattari

Replying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral

“If you guys saw my previous four-week transformation and how I reduced my bloating and cellulite, I literally lost seven pounds within a week. And I know there's a lot of information out there that says that losing a lot of weight in a short amount of time is not healthy. But I wasn't restricting myself when it came to eating,” she starts out.

She Says the Easiest Way to Lose Water Weight Is by “Switching Up Your Diet”

melissa-lattari-2@melissa.lattari/TikTok

Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains

Water Retention Is Due to Consuming Too Much Sodium, She Says

melissa-lattari-3@melissa.lattari/TikTok

“Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”

Related: Speed Up Your Weight Loss Journey By Doing This One Thing

She Says to Eat More Nutrient-Dense Foods with Less Sodium

melissa-lattari-4@melissa.lattari/TikTok

“So the easiest way to drop those 10 pounds of water weight is by counterintuitively consuming more water, eating more foods that are nutrient-dense and have less sodium in it,” she maintains.

Also, No Alcohol

Bartender pours alcoholic drink into small glasses on barShutterstock

There is one more thing to avoid. “And I'm sorry to kill your vibe, but also avoiding alcohol,” she adds.

Salt May Be Hiding in Your Food

Salt shakerShutterstock

The Mayo Clinic adds that sometimes salt is hiding in your food. Watch out for the following ingredients:

  • Monosodium glutamate (MSG).
  • Baking soda, also called sodium bicarbonate.
  • Baking powder.
  • Disodium phosphate.
  • Sodium alginate.
  • Sodium citrate.
  • Sodium nitrite.

There Are Other Risks of Consuming Too Much Salt

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

In addition to bloating, consuming too much salt can put you at higher risk of a long-term illness such as high blood pressure, also called hypertension. It also impacts the balance of fluids in the body, and the way nerves and muscles work.

Related: I Lost 15 Pounds in 3 Months by Changing the Way I Drink Water

There Are Other Reasons You Could Be Bloated

Sprained,Swollen,Ankles,AnkleShutterstock

Too much salt isn’t the only cause of water weight. Inactivity, hormone imbalance, consuming lots of carbs, certain medications, and some health conditions may also cause bloating. “If you notice consistent bloating or water retention (especially around the feet/ankles), it might be a sign of a more serious issue, like an issue with the heart, liver, or kidneys. It’s a good idea to consult with a physician if you notice water retention that doesn’t go away within a few days,” says NASM.

💪🔥Body Booster: One of the most common culprits behind bloating and water weight, is consuming too much sodium. Cutting back on processed foods will not only help you lose water weight – but help lose fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

7 Cardio Workouts That Burn Fat Faster Than Running

Happy,Fit,Woman,Over,Pink,Studio,Background.,Smiling,Girl,After
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Ferozan Mast
By Ferozan MastMay 01, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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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.

Running is a highly effective form of cardio exercise, but it’s not for everyone. “If I’m looking at a gym and looking at what can I get the most bang for my buck from, it’s whatever I can use that moves and works for the most muscle groups at the same time,” Dr. William Roberts, a University of Minnesota physician and former president of the American College of Sports Medicine, tells USA Today. “If you can build strength and build muscle mass, you’re going to burn more calories. Even if you’re idling.” If running doesn’t appeal but you want to continue with a decent cardio option for workouts, here are 7 workouts that burn fat faster than running.

Take a Walk

Walking or running legs sport shoes, fitness and exercising in autumn or winter nature. Cross country or trail runner outdoors.Shutterstock

Running burns more calories overall, but walking burns more fat for fuel. “When it comes to weight loss, moving and burning calories are what matters,” Dr Daniel O’Connor, professor of health and human performance at the University of Houston, tells Runner’s World. “If you like sprints, which have a higher rate of calories burned per minute, then go for it. But, if you prefer walking or slower jogging, you’ll just need to spend more time doing this to burn those calories.”

HIIT Training

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

HIIT is a great fat-burning exercise. “Interval training seems to change your metabolism, and higher intensity exercise seems to promote many physiological changes that might favor long-term weight loss,” Paulo Gentil, Ph.D., a professor in the Department of Physical Education and Dance at the Universidade Federal de Goiás in Brazil, told Runner’s World. “In other words, it makes your body more efficient in burning fat.”

RELATED: 5 Posture Mistakes Causing Neck Sagging and How to Fix It

Swimming

Professional man in swimming pool. View underwaterShutterstock

Swimming burns fat faster than running, but there is a caveat. “Swimming burns the most calories over short periods of time,” says Timothy Miller, MD, director of The Ohio State Wexner Medical Center Sports Medicine Endurance Medicine Program. “Over longer periods, running is most likely to win out for most calories burned because few people can swim for a long time, but a lot of people can run for a long time.”

Spin Class

people biking in spinning class at modern gym, exercising on stationary bike. group of caucasian people athletes training on exercise bikeShutterstock

Cycling is a low-impact exercise, which means it may be kept up for longer than running. “Cycling is one of the best options, alongside swimming,” Alex Parren, personal trainer and running coach for Sundried, tells Runner’s World. “Cycling is low-impact, meaning the joints that usually take a pounding during running will be able to rest and recover while you continue to improve your aerobic base.”

Trampoline Workouts

Portrait of two young active girls in fitness clothes doing exercises for squatting with trampoline during training in gym.Shutterstock

Studies show that rebounding is 68% more efficient than running. “In just a short time, you can burn a lot of calories and get a good cardiovascular and strength-building workout,” Dr. Melissa Leber, MD, director of emergency department sports medicine at Mount Sinai Health System, tells Vogue. “[It’s also a] great way to change up your workout routine to avoid overuse injuries from the sport or workout you love.”

Jump Rope

Guy with girl warming up on a skipping rope before the competition. Jumping on the a skipping rope outdoors. Sport workout outdoors. Athletics.Shutterstock

One of the benefits of jumping rope is the small amount of space you need to do it. Depending on the intensity, you can burn 100 calories in 10 minutes. “Jumping rope is great cardiovascular exercise,” exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. “It can get your heart rate up. You can use it to complement a strength training program.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Indoor Rowing

Side view of man and woman doing exercises with rowing machine at gym.Shutterstock

Indoor rowing builds muscle, which means you continue to burn calories even at rest. "In general, rowing builds muscle mass faster than running," Reda Elmardi, R.D., C.S.C.S., tells Nike. "Rowing is lower impact, so you can have the advantages of getting exercise and getting muscle recruitment without the drawback of stressing the joints."

💪🔥Body Booster: You don’t have to run to burn fat—being active, no matter what the exercise, is what counts.

Nutrition & Diet

10 Ways to Lose Fat That Are Not a Calorie Deficit

Woman drinking water
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Ferozan Mast
By Ferozan MastMay 26, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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.

Calorie counting is not for everyone—if you want to lose fat but can’t or won’t count calories, there are plenty of other options. “Before you set out on your effort, make sure you know exactly what you’re trying to achieve,” says Harvard Health.

“Ask yourself, ‘How much weight do I need to lose to be healthy?’ Then set personalized goals, in achievable increments and introduce lifestyle changes to gradually lose weight and keep it off. Be prepared to adapt your lifestyle as necessary to maximize your chances of success.” Here are 10 ways to lose fat without counting a single calorie.

Walk 10K Steps Every Day

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

A quick look at social media shows inspiring success stories of people who lost fat and got fit simply by walking every day. “Start with a simple goal, such as, ‘I'll take a 5- or 10-minute walk during my lunch break.’ When your 5- or 10-minute walk becomes a habit, set a new goal, such as, ‘I'll walk for 20 minutes after work.’ Find specific times for walks. Soon you could be reaching for goals that once seemed impossible,” says the Mayo Clinic.

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

Eat Lots of Protein

Three poached eggs with egg yolk on a white plate on a marble board and golden forksShutterstock

Experts say 10-35 percent of your meals should be protein. “Increasing the amount of protein you eat can help reduce the buildup of harmful fats in your body, especially around your belly (abdomen),” says the Cleveland Clinic. “Protein is used to build muscle, so it can also help prevent muscle loss as you shed pounds.”

RELATED:10 Protein Tips to Help You Lose Weight, According to Nutritionist Danni Patton

No Screens Before Bed

Late,Night,Up,Drowsy,Woman,Lying,In,Bed,addicted,To,Her,Phone,constantly,Yawning,feeling,Tired,herShutterstock

Screens are disruptive to good sleep, which is crucial for fat loss and overall health. “Checking your phone stimulates your brain,” sleep medicine expert Michelle Drerup, PsyD, DBSM, tells the Cleveland Clinic. “You’re more active and awake. Even just a quick check can engage your brain and delay sleep.”

RELATED:15 Bedtime Rituals That Enhance Fat Burning and Aid Weight Loss

Get a Personal Trainer

A beautiful girl and her well-built boyfriend are greeting each other with a high-five. They are happy to see each othr in the gym. Young people are ready to start their workout.Shutterstock

Using the expertise of a personal trainer could make the whole weight loss process much easier. “Personal trainers are results-driven and will work with you to achieve your fitness goals,” according to the Southern California Health Institute (SOCHI). “They will help you set realistic goals and create a plan to achieve them, ensuring that you are progressing and getting the desired results.”

Eat Satiating Food

Young woman eating a healthy salad after workout.Shutterstock/NDAB Creativity

You don’t need to count calories to know certain foods offer plenty of volume and nutrients without encouraging weight gain. Leafy greens, salad vegetables, and fruits such as berries are a great choice. The more you fill up on healthy food, the less you will be tempted to eat unhealthy options.

RELATED:15 Superfoods to Rev Up Your Weight Loss

Eat More Fat

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Healthy fats such as olive oil, salmon, and avocado may accelerate your fat loss. “The theory is that by eating so many healthy fats and restricting carbohydrates, you enter an altered metabolic state in which you force your body to begin relying on fat for energy, burning away your fat stores instead of sugar for fuel,” says Harvard Health.

Use a Nutritionist

Doctor nutritionist, dietician and female patient on consultation in the office. young smiling female nutritionist in the consultation room. Nutritionist desk with healthy fruit and measuring tape.Shutterstock

A dietician can really help streamline the weight loss process. “There’s so much misinformation and so many mixed messages out there,” registered dietitian Tegan Bissell, RD, LDN, CDCES, tells the Cleveland Clinic. “As experts in food and nutrition, dietitians can help you sift through it all and point you to the science.”

Start Weight Training

Man exercising with barbell. Male bodybuilder doing weight lifting workout at gym.Shutterstock

“Do strength training exercises for all major muscle groups at least two times a week,” says the Mayo Clinic. “Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.”

RELATED:10 Proven Ways to Conquer Your Exercise Struggles

Find An Active Hobby

Tennis serve, sports and woman with legs on outdoor court, fitness motivation and competition with athlete training. Workout, healthy and player on turf, active with sport and exercise with actionShutterstock

It’s so much easier to stick to exercise if it’s fun. Try tennis, pickleball, swimming, volleyball… whatever keeps you motivated. Being active with friends and family is also a great way to stay accountable and enjoy social time while working out.

Avoid Added Sugars

Spoon with white sugar on the dark backgroundShutterstock

Added sugar will quickly derail your healthy eating plan. “I don’t think we have enough evidence yet to suggest that sugar is the reason for the obesity epidemic,” cardiologist Chiadi E Ndumele, MD, MHS, tells Johns Hopkins. “But there is enough evidence to say that elevated sugar consumption is an important contributor to weight gain.”

💪🔥Body Booster: It’s so much easier to stick to exercise if it’s fun. Try whatever keeps you motivated.

Nutrition & Diet

5 Ingredients to Add to Your Water to Lose Weight

Randy Kotey flattummycoach
Copyright flattummycoach/Instagram
Leah Groth
By Leah GrothMar 22, 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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Hydration is a key part of any weight loss program. According to one expert, you can add a few things to your water to speed up the process. Randy Kotey, aka “The Flat Tummy Coach,” is a weight loss and fitness coach who helps his clients “lose weight and reduce bloat,” per his social media bio. In a new social media post, he reveals a few healthy things to infuse your water with to lose weight faster. “5 things to add to water to help you lose weight fast,” he writes. “Here are five ingredients you can add to water to help boost metabolism and support weight loss.”

1. Lemon

The first thing to add to your water? Lemon, he says. “Rich in vitamin C, lemon boosts metabolism and helps detoxify the body,” he writes. There are studies linking lemon to weight loss.

2. Ginger

Ginger root and ginger powder in the bowl

Shutterstock

Next up, add some ginger into your glass. “Known for its anti-inflammatory properties, ginger aids digestion and enhances fat-burning,” he writes. There is ample research supporting ginger for weight loss.

3. Cucumber

Portion of fresh and healthy Cucumbers (close-up shot)3. Cucumber: 12 caloriesShutterstock

Walk into any health spa; you will usually find cucumber-infused water. Not only does it help clam and relax, but according to Kotey, it is also good for weight loss. “Low in calories and hydrating, cucumber helps reduce bloating and supports digestion,” he writes. If you do juice the cucumber, make sure to leave the skin on. He wrote in the comment section it is “even better with the roughages.”

4. Mint

macro image of fresh mint leaves with water drops

Shutterstock

Another relaxing but also fat-burning thing to add to your water, per Kotey? “Mint leaves improve digestion and add a refreshing flavor while supporting metabolism,” he writes.

5. Apple Cider Vinegar

Apple,Cider,Vinegar,With,Water,,In,A,Glass,,Measuring,Tape,Shutterstock

His last water recommendation is apple cider vinegar. “Contains acetic acid, which can help with fat burning and controlling appetite,” he writes. There is limited research that ACV may help to reduce high cholesterol and regulate blood glucose levels. However, it may damage the teeth or throat due to the acidity of the mixture. The best way to take it is by mixing one tbsp of ACV with water and drinking it through a straw.

Here’s How to Add Them

Young man with jug and glass of lemon infused water sitting on sofa at home, closeup

Shutterstock

How should you add these items to your water? “These can be added individually or combined to create refreshing detox water,” Kotey concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

She Lost 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
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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 frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

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

Nutrition & Diet

8 Best Costco Foods for Losing Weight Shoppers Just Discovered

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

Shutterstock

There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

Shutterstock

Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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