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

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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cheerful smiling woman in swimsuit in the pool island nature
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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
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.

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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.

Fitness & Workouts

7 Cardio Workouts That Burn Fat Faster Than Running

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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.
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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

7 Genius Weight Loss Tricks You Haven't Tried

Happy African Woman After Slimming Showing Her Old Oversize Pants Standing Indoors, Smiling To Camera
Shutterstock/Prostock-studio
Dr. raj Dasgupta
By Dr. raj DasguptaMay 20, 2024
Dr. raj Dasgupta
Chief Medical Advisor for Garage Gym Reviews
Dr. Raj is a Chief Medical Advisor for Garage Gym Reviews. He is quadruple board certified in Internal Medicine, Pulmonary, Critical Care, and Sleep Medicine.
See Full Bio
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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.

As a quadruple board-certified medical doctor in Pulmonary, Critical Care, Sleep Medicine, and Internal Medicine, I know that maintaining a healthy weight is extremely important for your overall well-being, to significantly reduce the risk of heart conditions, diabetes, and even certain cancers. It also has a positive impact on your mental health and self-esteem, as well as contributes to cardiovascular well-being, joint health, and improved sleep, enhancing your overall quality of life. Beyond your well-being, it saves money on healthcare expenses. Achieving and sustaining a healthy weight involves making smart choices in your daily diet, staying active, and prioritizing your long-term health and longevity.

1. The #1 Genius Trick

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

One often overlooked but crucial tip for successful weight loss is to prioritize quality sleep. Insufficient sleep disrupts hormones that control hunger, increasing your appetite and reducing feelings of fullness, which can easily lead to overeating and subsequent weight gain. Having inadequate sleep also diminishes energy levels and motivation for exercise. So, making sure you get a good night's sleep is a smart move for your overall health and effective weight management.

Related: Woman Stuns With Her Fit Body After Losing 50 Pounds in a Year With This 1 Hack

2. Walking the Dog

Silhouettes of a man running with a puppy on a leash on a sunset backgroundShutterstock

Pets are a great way to help keep you active and according to the American Heart Association, dog owners were 54% more likely to get the recommended level of physical activity compared to non-dog owners. This can be a great way to help with weight loss for both you and your dog.

3. Treadmill Desks

Side view of Caucasian businessman working on laptop while exercising on treadmill in a modern officeShutterstock

It’s always a great idea to try incorporating movement into parts of your day that would otherwise be stationary, such as working at your desk.

4. Taking the Stairs

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

This may not be revolutionary, but the practice of opting to take the stairs over using an elevator can add up calories burned. On average, people burn 5-11 calories per minute when climbing the stairs at a normal pace, which can quickly add up over time and help you lose weight.

Related: 8 Simple Things That Helped Me Naturally Lose 50 Pounds in 4 Months Without Exercising

5. Cutting Back on Processed Foods

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

Over time, reducing the amount of processed foods you eat can certainly help you lose weight by removing those additional calories from unneeded ingredients and opting to eat whole instead.

6. Low-Impact Workouts

Young athletic woman in cobra pose practicing Yoga with her dog at home.Shutterstock

Exercises that are low impact (yoga, pilates, etc) are another great option to slowly raise your heart rate and burn fat without putting significant pressure on your joints, as high-intensity workouts do (running, burpees, etc.)

7. Avoiding Stress Snacking

Side view portrait of a relaxed woman listening to music with headphones lying on a carpet at homeShutterstock

Instead of reaching for a snack when you're feeling overwhelmed or stressed, try to distract yourself and substitute the action with a healthier behavior. Ideas could include journaling to vent frustrations, taking a walk for some fresh air, playing with a pet, listening to your favorite song or calling a friend."

Related: 5 Healthy Snacks For Fat Loss, According to Dietitian

8. Don't Make These Mistakes

Healthy runners running in Stockholm city cityscape background. Riddarholmskyrkan church in the background, Sweden, Europe. Healthy multiracial young adults, asian woman, caucasian man.Shutterstock

Common mistakes about losing weight include faith in quick fixes or trendy diets to give you instant results. Some also believe that specific exercises can target weight loss in certain areas of the body, but that's a misconception. Extreme dieting is almost always problematic, and it's not just about the amount you exercise—healthy eating is a very crucial part of weight loss as well. Not all calories are the same, and only focusing on the number that appears on your scale doesn't show the whole picture. Emotional and mental health are important, and everyone is different, so what works for one person might not work for another. Weight loss supplements may also be marketed as a magic solution, but this is another misconception. It's best to have realistic expectations, eat balanced meals, stay active, and get personalized advice from your doctor for a healthy and long-lasting weight loss journey.

Dr. Raj Dasguptais the chief medical advisor for Garage Gym Reviews. Dr. Raj's extensive credentials as a quadruple board-certified physician specializing in internal medicine, pulmonology, critical care, and sleep medicine.

Nutrition & Diet

I Lost 50 Pounds and Here’s How You Can Lose 10 Pounds in 2 Months

Gen_Cohen2
gensgym/Instagram
Leah Groth
By Leah GrothAug 13, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Losing weight can seem overwhelming, but it shouldn’t be. In fact, you can quickly lose ten pounds before Memorial Day weekend, according to one health expert. Gen Cohen, CNC, recently shared a motivating video via Instagram with her followers, offering some easy ways you can lose weight without going to extremes. “How to feel your best by summer! Here’s how I lost 10lbs in the first two months of my health journey,” she writes in the caption of the Instagram post. The Body Network also consulted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the weight loss suggestions that could get you feeling like the healthiest version of yourself before swimsuit season.

Focus on Losing Body Fat, Not Water Weight

“What I would do if I was trying to lose 10 pounds in the next two months,” she says in the video. “And I'm not talking about 10 pounds of water weight that you just gained back the next day. I'm talking about 10 pounds of body fat.” She starts by pointing out things a person should avoid, even if they could work in the short term.

Don’t Starve Yourself

Gen_Cohen2gensgym/Instagram

“What I would not do is starve myself,” she says. “That is the quickest way to lead to fat gain after weight loss.” Collingwood agrees. “Starving and fasting can produce fast weight loss, but it also stresses the body and causes the metabolism to shut down, which in turn can cause rebound weight gain,” she says.

Related: 8 Ways to Eat Your Way to 6-Pack

Don’t Do "Hours of Cardio” Daily

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

“What I also wouldn't do is ... hours of cardio every single day,” she continues. “Exercise is excellent, but too much can also stress the body and cause injury, not to mention burnout,” Collingwood adds.

Eat in a “Modest Caloric Deficit”

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She then reveals her plan. “What I would do is eat in a modest caloric deficit, which, if you're a woman watching this video, means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she maintains.

Download a Meal Planning App

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“I would download an app like MyFitnessPal and pre-plan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continues. Collingwood loves the idea of the app. “Keep track of calories to increase awareness, but don’t obsess over it,” she elaborates. “Focus on getting target goals for macros and balancing with movement and exercise.”

Invest in a Big Water Bottle and Hydrate

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She also suggests investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.” Water is always essential for overall health, and when embarking on a weight loss plan, “however, it will not really fill you up for very long because it is absorbed within minutes into the stomach and intestines,” Collingwood points out.

Lift Weights and Walks

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“And finally, rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60-minute walk in per day,” she suggests. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how just 60 minutes of walking.”

Collingwood agrees that walking is a great way to burn calories with low impact. “Lifting weights is key to maintaining muscle while you are losing weight,” she says.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Be Happy

Gen_Cohen3gensgym/Instagram

“I'd also visualize myself being the hottest, happiest version of me and remember that while my life isn't defined by the number on the scale, it's okay to want to take control of my health,” she concludes the video. In the caption, she added: “P.S. It’s okay to want to lose weight and improve your health...but please remember your life isn’t defined by the number on the scale.” Collingwood is on board with Gen’s overall approach. “Positive self-image and body image are wonderful. You don’t walk around with people knowing how much you weigh, but people do respond to your energy and attitude. If that is positive, you will be someone others will want to be around!” she says.

💪🔥Body Booster: Lift weights 3-4 times per week max. Prioritize getting a 60-minute daily walk for overall fitness. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fitness Coach Lost 44 Pounds When She Stopped Doing These 5 Things

Laura Denys laura.fitwoman
Copyright laura.fitwoman/Instagram
Leah Groth
By Leah GrothJan 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you trying to lose weight, doing everything you think you should be, but the number on the scale won’t budge? According to an expert, it’s possible that you are doing the wrong things and don’t even know it. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new social media post, she discusses her weight loss journey and admits that she couldn’t lose weight until she changed her approach to diet and fitness. Here are the 5 things she stopped doing to lose 44 pounds.


Stop Following Diets

The cabbage soup diet, keto, cleanses or other trendy diets may seem like a quick fix for weight loss. However, if you are seriously restricting yourself and going on crash diets to lose weight, you could be getting in your own way, according to Laura. “Stop following diets,” she says. “Go to get out of that ‘all or nothing’ mindset.”

Stop Skipping Meals

It can be tempting to miss a meal to cut calories from your day, but Laura doesn’t recommend it because oftentimes, it will lead to you eating more later in the day. “Stop skipping meals, used to think going all day without eating was gonna help me get results but it only caused me to binge eat at midnight,” she says.

Stop Overdoing It with Exercise

Also, don’t go too hard with exercise. “Stop exhausting yourself and learn to rest. I used to do hours on the stair master now I only walk/run for my cardio,” she says.

Stop Restricting Yourself

And, you don’t have to go to extremes with your diet. “Stop restricting yourself and had to learn portion control,” she says. You can even enjoy sweet treats. “I learned to enjoy dessert in moderation,” she says.

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

Stop Setting Weight Loss Goals

And her final tip might come as a surprise. “Stop having goals,” she says. “Think that you could lose 2-5lbs a week consistently and would put so much pressure on myself. But as a female your weight changes daily so some weeks l’d lose 2lbs and than gain a lb the next week.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fitness Expert Says Fit Women in Their 40s Have These 6 Things in Common

Julie Clouse
Copyright julieclouse_/Instagram
Leah Groth
By Leah GrothJan 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 over 40 and struggling to lose weight? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she reveals a few of the habits all the fittest women she knows share. “Not to be dramatic but…There is no secret. The fittest women I know in their 40s have these 6 things in common. They ALL DO THIS!!!” she writes.

Strength Training

The first habit they share? “They prioritize strength training,” she says. “Fittest women in their 40s consistently lift heavy weights, focusing on progressive overload to build muscle and maintain strength.”

Healthy Diet

The next thing they have in common is a healthy diet. “They eat for their goals,” she explains. “They track their macros, prioritize protein (about 1g per pound of body weight), and fuel their bodies with balanced nutrition instead of following fad diets.”

Daily Activity

Another thing they do? “They stay active daily,” she says. “They prioritize NEAT (non-exercise activity thermogenesis) by walking, staying active, and avoiding a sedentary lifestyle, aiming for at least 8-10k steps a day.”

Stress Management

They also understand the importance of mental health and self-care. “They manage stress and recovery,” she writes. “They take rest days, prioritize sleep, and understand that recovery is just as important as workouts. Many practice mindfulness or stress management techniques.”

Patience and Discipline

The fifth habit they share? “They embrace patience and discipline,” she says. “They know results take time and stay disciplined even when progress feels slow.”

Consistency

And what is the most significant piece that ties this all together? “They are CONSISTENT,” she says. “No matter how busy life gets, they show up for themselves day after day. They don’t rely on motivation; they rely on habits they’ve built over time.”

Bonus Tips: Just Start

She also offers some bonus tips. “Just start,” she suggests. “Instead of getting overwhelmed about 6 things you feel like you need to change. Pick 1 start there.”

Don’t Focus on Perfection

“You do NOT have to be perfect. If you’ve been here long enough, I share how to incorporate a sustainable life style with your busy lives and families,” she adds.

Stay the Trail

Next, just keep going. “Yes, it will be hard at first. Yes, there will be days you’re wondering if you’re making progress. Stay the trail. This is for the long term. This is for longevity with your kids and spouses. This is for YOU!” she says.

Take One Hour for Yourself

She also stresses the importance of taking care of yourself and not feeling guilty for it. “Self care is not selfish. You deserve 1 hour to yourself,” she says.

Focus on Losing One Pound a Week

Finally, aim for one pound a week and celebrate it. “Losing 1lb a week is a BIG DEAL!! Imagine if you gained a lb a week. Give yourself grace. The slow way is the fast way for the long term,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nutrition Coach Reveals 6 High-Protein Desserts for Fat Loss

Brittney Blanco
Copyright profitablenest/Instagram
Leah Groth
By Leah GrothJan 20, 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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Do you have a sweet tooth and are struggling to lose weight? According to an expert, you can still indulge in dessert while burning fat. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she reveals some delicious go-to desserts to help you lose weight. “6 High-Protein Desserts That Taste Like Cheat Meals 😍 (But Aren’t!)” she titled it. She adds in the video that they have “hardly any calories.”

They Are Low-Calorie, High Protein, with “Amazing” Macros

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According to Blanco, just because a food is sweet doesn’t mean it is bad for you. “Craving something sweet but want to stay on track? 🍪💪 Here are 6 guilt-free, high-protein desserts with almost zero calories (okay, super low-cal 😉) and amazing macros,” she writes. “🎯 High protein, low calorie, and completely satisfying! Which one are you making first?”

Protein Mug Cake

Chocolate cupcake in a white mug. Easy homemade dessert. Mugcake

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Her first dessert? Protein Mug Cake. It has 150 calories, 20 grams of protein, 4 grams of carbs, and 5g of fat per serving. “Mix protein powder, almond flour, baking powder, and almond milk. Microwave for 1 min—instant dessert magic!” she says.

Greek Yogurt Parfait

Healthy breakfast of strawberry parfaits made with fresh fruit, and yogurt over a rustic white table. Selective focus on glass jar in front. Blurred background and foreground.

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Her second go-to dessert is a Greek Yogurt Parfait with 120 calories, 15 grams of protein, 8 grams of carbs, and 2 grams of fat. “Layer nonfat Greek yogurt, stevia, and sugar-free syrup with berries. So simple, so good,” she says.

Protein Ice Cream

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

If you love ice cream, try Blanco’s Protein Ice Cream, which is simple to make and has just 100 calories, 20 grams of protein, 3 grams of carbs, and zero fat. “Blend protein powder, almond milk, ice, and xanthan gum. Freeze for 1 hour = creamy heaven,” she writes.

Chocolate Protein Pudding

top view of chocolate protein pudding. Eating a healthy sweet dessert

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Chocolate Protein Pudding is her fourth dessert with 90 calories, 18 grams of protein, 4 grams of carbs, and one gram of fat. “Mix casein protein, unsweetened cocoa powder, and almond milk. Chill, top with sugar-free whipped cream,” she says.

Peanut Butter Protein Balls

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Peanut butter fans will love Brittney’s Peanut Butter Protein Balls. One serving has 140 calories, 10 grams of protein, 6 grams of carbohydrates, and six fat grams. “Mix protein powder, powdered peanut butter, almond milk, and stevia into balls. Perfect grab-and-go snack!” she says.

Protein Brownie Batter

Are you constantly licking out the brownie batter bowl? Try Brittney’s Protein Brownie Batter with 80 calories, 12 grams of protein, 3 grams of carbs, and 2 grams of fat. “Mix whey protein, cocoa powder, sugar-free syrup, and a splash of water for a fudgy treat,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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