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

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        10 Ways to Lose Weight in Water (That are Not Swimming)
    Lose weight, get in shape, and have fun.
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

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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
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        10 Swimming Tips to Lose 45 Pounds Like I Did
    

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

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

        Shutterstock
    
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
Shutterstock
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
Shutterstock
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
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
Shutterstock
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
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
Shutterstock
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
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
Shutterstock
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
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
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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        Here Is How I Lost 15 Pounds of Water Weight in 4 Weeks
    
@melissa.lattari/TikTok
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.lattariReplying 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/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/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/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 AlcoholShutterstock
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 FoodShutterstock
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 SaltShutterstock
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 BloatedShutterstock
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
    

        Shutterstock
    
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
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
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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
Shutterstock
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
Shutterstock
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
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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
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
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
    

        Shutterstock
    
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
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
Shutterstock
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
Shutterstock
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
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
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
Shutterstock
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
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
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
Shutterstock
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
Shutterstock
Added sugar will quickly derail your healthy eating plan. “I don’t think we have enough evidence yet to suggest that sugar is the reason for the obesity epidemic,” cardiologist Chiadi E Ndumele, MD, MHS, tells Johns Hopkins. “But there is enough evidence to say that elevated sugar consumption is an important contributor to weight gain.”
💪🔥Body Booster: It’s so much easier to stick to exercise if it’s fun. Try whatever keeps you motivated.
Nutrition & Diet
        5 Ingredients to Add to Your Water to Lose Weight
    

        Copyright flattummycoach/Instagram
    
By Leah GrothMar 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Hydration is a key part of any weight loss program. According to one expert, you can add a few things to your water to speed up the process. Randy Kotey, aka “The Flat Tummy Coach,” is a weight loss and fitness coach who helps his clients “lose weight and reduce bloat,” per his social media bio. In a new social media post, he reveals a few healthy things to infuse your water with to lose weight faster. “5 things to add to water to help you lose weight fast,” he writes. “Here are five ingredients you can add to water to help boost metabolism and support weight loss.”

            
                1. Lemon
            
            
        
View this post on Instagram
A post shared by Randykotey | Online Transformation Coach 🇨🇦🇬🇭 (@flattummycoach)
The first thing to add to your water? Lemon, he says. “Rich in vitamin C, lemon boosts metabolism and helps detoxify the body,” he writes. There are studies linking lemon to weight loss.

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

            
                3. Cucumber
            
            
        3. Cucumber: 12 caloriesShutterstockWalk into any health spa; you will usually find cucumber-infused water. Not only does it help clam and relax, but according to Kotey, it is also good for weight loss. “Low in calories and hydrating, cucumber helps reduce bloating and supports digestion,” he writes. If you do juice the cucumber, make sure to leave the skin on. He wrote in the comment section it is “even better with the roughages.”

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

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

            
                Here’s How to Add Them
            
            
        Shutterstock
How should you add these items to your water? “These can be added individually or combined to create refreshing detox water,” Kotey concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        10 Foods with More Protein and Fewer Calories Than 3 Eggs
    

        ​Stock Up on Groceries
    

        Shutterstock
    
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

            
                3 Eggs Don’t Offer Enough Protein
            
            
        9 High-Protein Foods That Beat Eggs for Weight LossShutterstock“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

            
                You Need to Be in a Calorie Deficit While Consuming Enough Protein
            
            
        
View this post on Instagram
A post shared by Jarrah Martin (@jarrahmartinfitness)
“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues. 

            
                10 Foods with More Protein and Fewer Calories Than 3 Eggs
            
            
        ​Slow Cooker Buffalo ChickenShutterstockHere are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:
Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
Chicken breast (4 oz, cooked) – 30g protein, 170 cals
Cottage cheese (200g, low-fat) – 25g protein, 145 cals
Canned tuna (4 oz, in water) – 24g protein, 110 cals
Egg whites (250g) – 27g protein, 130 cals
Shrimp (5 oz, cooked) – 29g protein, 150 cals
White fish (5 oz, cooked) – 30g protein, 150 cals
Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
Protein powder (1.5 scoops) – 33g protein, 150 cals

            
                You Can Keep Eating Eggs Too
            
            
        Eat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

            
                The Bottom Line
            
            
        
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The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic
    

        Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
    

        Copyright nutritionwith_grace/Instagram
    
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes. 

            
                Ozempic Turns Down Your Appetite
            
            
        
View this post on Instagram
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“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

            
                Here Is What These Foods Do
            
            
        
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A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
They slow down how fast food leaves your stomach (you stay full longer)
They help regulate blood sugar after meals
They reduce cravings by acting on hunger centers in your brain
They improve insulin sensitivity
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                1. Avocados
ShutterstockAvocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

            
                2. Potatoes
            
            
        ​Bonus Tip: Look Out for Hidden CaloriesShutterstockNext up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

            
                3. Chia Seeds
            
            
        ShutterstockChia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes. 

            
                4. Eggs
            
            
        ​Eggs and Egg Whites: The Complete Protein PackageShutterstockEggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                5. Oats
ShutterstockOats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

            
                6. Greek Yogurt
            
            
        ​Plain Greek YogurtShutterstockShe is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

            
                7. Leafy Greens
            
            
        ​SpinachShutterstockLeafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

            
                8. Meat
            
            
        ​Stick to Certain ProteinsShutterstockMeat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

            
                9. Salmon
            
            
        ShutterstockUp next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                10. Berries
            
            
        ​BerriesShutterstockLast on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time
Fitness & Workouts
        I Am a Trainer and Swear by These 7 Core Exercises
    

        Copyright mramericajasonkozma/Instagram
    
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

            
                Hanging Leg Raises
            
            
        ShutterstockWhy trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.
How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.
Trainer Tip: Avoid using momentum; go slow for max burn.

            
                Planks (and Variations)
            
            
        ShutterstockWhy trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.
How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.
Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

            
                Weighted Sit-Ups
            
            
        Shutterstock
Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).
How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.
Trainer Tip: Keep your lower back from arching as you sit up.

            
                Weighted Crunches
            
            
        Shutterstock
Why trainers love it: A focused, compact move that brings serious burn to the upper abs.
How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.
Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

            
                Russian Twists (Weighted or Bodyweight)
            
            
        ​Target Side Core MusclesShutterstockWhy trainers love it: Excellent for building oblique strength and rotational power.
How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.
Trainer Tip: Keep your chest lifted and back straight to avoid strain.

            
                Dead Bug
            
            
        ​ 7. The Modified BeetleShutterstockWhy trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.
How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.
Trainer Tip: Press your lower back into the floor the entire time.

            
                Ab Wheel Rollouts
            
            
        Shutterstock
Why trainers love it: One of the most challenging and effective moves for building total core strength and control.
How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.
Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
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