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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.

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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

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.
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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.

Fitness & Workouts

How to Switch From Fat-Storing to Fat-Burning

Emily Ogan livefitwithem
7 Habits to Help You Become “Unrecognizable” by Spring Break
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Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you struggling to lose weight? Your body might be holding onto fat instead of burning it. Emily Ogan is an Advanced Macro and Hormone Specialist. “I help busy women find balance + results,” she writes in her Instagram bio. In a new social media post, she reveals that a key reason you could be failing at weight loss is that your body isn’t in fat-burning mode. “Here’s the truth: Your body isn’t in fat-burning mode—it’s stuck in fat-storing mode,” she writes.

HIgh Intensity Workouts and Undereating Could Be Throwing Off Your Hormones

“High-intensity workouts and undereating can spike your cortisol (stress hormone), throw off your hormones, and tell your body to cling to fat—especially around your belly. To switch to fat-burning mode, you need to work with your body, not against it,” she says, explaining how to do it.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

First, Ditch Endless Cardio and Bootcamps

The first thing she recommonds? “Ditch the endless cardio and bootcamp workouts. While they might feel productive, they can elevate cortisol levels and keep your body in stress mode. This significantly stalls your fat loss,” she says.

Second, Strength Train

“Focus on strength training instead,” she continues. ”Building muscle not only tones your body but also boosts your metabolism so you burn more calories all day long—even while you’re resting. Strength training is the key to lasting fat loss after 35.”

Third, Don’t Starve Your Body

And third, “Stop starving your body,” she says. “Skipping meals or drastically cutting calories tanks your metabolism and leaves your body with no fuel to function. This survival mode makes it even harder to lose weight.”

Strength Train Three Times a Week

The Solution? “Swap the bootcamp and cardio-heavy classes for 3-4 strength training sessions per week,” she says.

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

And, Fuel Your Body with Protein, Fiber, and Healthy Carbs

You also need to make adjustments to your diet. “Fuel your body with protein, fiber, and healthy carbs at every meal- and be sure you’re eating ENOUGH to rev your metabolism and get you into fat burning mode,” she said.

Finally, Be Consistent

And last but not least, stick to it. “Focus on consistency—not extremes—to reset your metabolism and hormones,” she writes.

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

Wake Up Earlier

In another post, she reveals more habits to shape up fast, starting with waking up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

Hydrate

She also recommends prioritizing hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Also, amp up your steps. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

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

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” 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

Coach Lost 50 Lbs by Making These 15 Changes

Gillian Ferguson the_macro_method
Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
Copyright the_macro_method/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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 struggling to lose weight? It might be time to change some of your health habits. Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer “Helping you ditch diets & transform your body through macros, movement & mindset,” she maintains on her page. In a new social media post, she reveals the changes she made to lose weight. “I’ve lost 50 lbs over the last 3 1/2 years and totally transformed myself to have a lean, strong + healthy mom bod,” she writes. “Here’s what changed.”

No More Quick Fixes

The first thing she did was stop relying on quick fixes. “I stopped wasting time + money + energy on quick fixes. The constant back & forth and always searching for the next best thing was exhausting me more than I even knew,” she writes.

She Changed Her Mindset

She also changed her mindset and turned her thinking around. “I stopped believing other people were ‘lucky’ or had it easier than I do,” she says.

She Stopped Making Excuses

Another major change she made? “I stopped making excuses,” she wrote.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Started Being Accountable

She also started being accountable. “I committed to an approach and a coach - and wow the accountability was everything I needed,” she said.

She Got Her Priorities in Order

She got her priorities in order. “I started focusing on what I wanted MOST vs what I wanted in the moment,” she said.

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

She Committed to Her Habits

She committed to her habits. “I focused hard on nailing my daily habits and routines. This ended up being critical to carry me through tough times,” she says.

She Didn’t Listen to Outside Noise

She also didn’t listen to outside chatter. “I drowned out the noise and stayed in my lane - NO MATTER WHAT,” she writes.

Boundary Setting

Boundary setting was instrumental in her success. “I learned how to set boundaries,” she writes about her eighth habit.

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

She Stopped Cheating

She also didn’t allow herself to feel entitled to cheat days. “I stopped treating every weekend and holiday and vacation and girls night out and date night and party like an excuse to go off the rails,” she writes.

She Stopped Treating Herself to Junk and Booze

She stopped using junk food and booze as a crutch. “I learned I don’t need junky food and a lot of alcohol to have an amazing time,” she says.

She Stopped Trying to Out Exercise a Bad Diet

“I stopped trying to use exercise as a way to outdo a bad diet. Instead exercise and nutrition work together,” she says about her eleventh change.

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

She Stopped Labeling Food as Good or Bad

She also changed the way she looks at food. “I stopped thinking of foods as good or bad and eliminated the concept of a ‘cheat meal,’” she says.

She Started Walking

She also started getting her steps in. “I started walking - a lot,” she says. 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.

She Changed Her Relationship with Alcohol

She stopped drinking her calories and relying on booze. “I totally changed my relationship with alcohol,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

She Prioritized Self-Care

Finally, she started prioritizing self-care. “I realized that taking care of myself as a mom isn’t a luxury, it’s a necessity. I am 1000% a better mom and wife now that I feel good & strong & healthy in my own skin,” she writes.

She Took the Timeline Away

“And this is a big big one and it didn’t happen until I had already lost a chunk of weight and started to feel really good about myself ….I took the timeline away and started really loving the whole process. I stopped wanting to be smaller and I started wanting to be stronger,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

How to Transform Your Body in 7 Days

Kelsey Rose thekelseyrose_
​She Recommends “Habit Stacking”
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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.

Do you want to get into the best shape of your life – one healthy habit at a time? Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In a new social media post, she offers her guide on how to get healthy in just a week. “How to transform your body in 7 days,” she writes, revealing her “step-by-step guide.” Here is what to do.

She Recommends “Habit Stacking”

Rose recommends habit stacking for a 7-day transformational “The simple habit stacking guide you need to feel your best in only 7 days,” she writes.

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

It Can Help Low Energy

“Feeling stuck? Low energy? Overwhelmed with where to start? It’s time to reset!” she continues. “Instead of challenging yourself with extreme changes, let’s stack small, powerful habits that actually LAST. Here’s your 7-day blueprint to feel leaner, stronger, energized and on track to continue these sustainable habits.”

Day 1: Meal Prep

She recommends meal prepping on day 1. “Meal prep for success,” she writes. “Because when healthy food is ready, you make better choices!”

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Day 2: Walk

On day two, start the morning with a walk. “Walk first thing in the morning,” she suggests. “Boosts metabolism, stabilizes energy, and sets the tone for the day.”

Day 3: Move at Home

On day three, “Move for 30 minutes at home,” she suggests. “No gym? No problem. Consistency > perfection!”

Day 4: Start Taking a Probiotic

On the fourth day she recommends starting a probiotic. “A healthy gut = better digestion, fewer cravings, and clearer skin,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Day 5: Hydration + Electrolytes

On the fifth day, prioritize hydration she suggests. But, don’t forget to add electrolytes. “It’s not just about drinking water—it’s about absorbing it,” she says.

Day 6: Two Minutes of Mindfulness

On the sixth day, spend two minute devoted to mindfulness. “Lower cortisol, reduce stress, and balance your body from the inside out,” she suggests.

Day 7: Improve Posture & Mobility

And, on the seventh day, improve posture and mobility. “Because standing tall improves confidence, digestion, and overall strength,” she says.

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

Walk on Incline

In another recent post she reveals two workout tips for losing fat. “Babes!!! If fat loss & toning up are on your mind this season, here’s your simple, effective game plan,” she says, revealing the first workout tip. “Walk at 10% incline, 3mph, for 20-30 min (3x per week). This of course counts towards your daily goal of 10k steps. Don’t undermine walking when you’re trying to see results!!” she writes.

Also, Do Strength and Pilates

Nexy, do strength training and pilates. “Pair it with my strength x Pilates workouts on my platform (trust me, the results speak for themselves!)” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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