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11 Walking Tricks This Coach Uses to Burn More Fat

Time your walks right to maximize fat-burning results.

Christopher Roback
By Christopher RobackDec 25, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Thomas DeLauer
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackDec 25, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Fitness & Workouts

Finding time for effective exercise can feel overwhelming. But according to nutrition coach Thomas DeLauer, the simplest form of movement – walking – could be your key to fat loss. With over 3.68 million YouTube subscribers and years of experience coaching professional athletes, DeLauer reveals how small changes in your walking routine can lead to significant fat loss results. Here's what science says about optimizing your daily walks.

The Science Behind Walking and Fat Loss

Walking at 50-60% of your maximum oxygen consumption (VO2 max) triggers beta oxidation, where your body preferentially burns fat, explains DeLauer. "At lower intensities, like walking, our bodies preferentially use fats unless there's something standing in the way," he states. A study in the Journal of Exercise, Nutrition and Biochemistry demonstrated that walking three days per week for 12 weeks significantly reduced BMI, subcutaneous fat, and visceral fat in obese subjects.

Why Walking on an Empty Stomach Works

Research from the International Journal of Obesity revealed compelling evidence about meal timing and fat oxidation. "What they found is that when breakfast was consumed, the level of carb oxidation was very high prior to exercise, during exercise, and after the walk," DeLauer says in his post. In contrast, "The group that didn't have breakfast had higher levels of circulating non-esterified fatty acids prior to exercise, meaning they were already utilizing fats before they even started exercising."

RELATED: She Completely Transformed Her Body in 1 Year by Doing These 6 Things

Understanding Your Body's Fat-Burning Process

DeLauer uses a practical analogy: "Think of it like a sink with a garbage disposal. Your body has to burn through all that stuff in the sink before it can start burning the water and have the water flow through the drain." This explains why timing matters for fat loss. "You're going to have to burn through all of that before you ever get to a point where you're burning fat."

The Right Time to Walk After Meals

While immediate post-meal walks help with blood sugar control, they're not optimal for fat burning. "Going for a walk right after breakfast is tremendous for what is called glycemic control," DeLauer explains. "That means it's going to suck up the glucose from that breakfast and it's going to prevent the glucose from spiking."

The Perfect Window for Fat Loss

"If you wait for that food to break down a little bit and then go for a walk, when the food is already digested... you're going to liberate more of those fats," DeLauer advises. Wait 2-3 hours after meals when possible. "You're going to have lower levels of insulin, and you're going to be able to, therefore, oxidize more fat because insulin isn't preventing lipolysis."

Making Walking Work for Your Schedule

While fasted morning walks are ideal, they're not realistic for everyone. "Not everyone can just get up in the morning and go for a fasted walk," DeLauer acknowledges. The key is finding the sweet spot between meals when your body is primed for fat oxidation.

RELATED: She Lost 21 Pounds by Doing These 3 Simple Things

Protect Your Muscle While Losing Fat

Walking offers a unique advantage for preserving muscle mass. "We know that walking is really good. It's low impact. We know that it spares muscle because it's not high energy and it's very low demand," DeLauer points out.

The Heart Health Bonus

Walking delivers powerful cardiovascular benefits alongside fat loss. Research shows that 30 minutes of walking five days a week can reduce coronary heart disease risk by 19%. Studies indicate it helps lower blood pressure, reduce stroke risk, and improve overall cardiovascular health.

Better Blood Sugar Control

Regular walking creates meaningful metabolic improvements beyond fat loss. Meta-analyses show significant decreases in glycated hemoglobin (A1c) and improvements in insulin sensitivity, supporting better blood sugar control and enhanced fat burning.

RELATED: 10 Rules Help Petite Women Drop 15 Pounds in 90 Days

Mental Clarity Benefits

Strategic walking reduces stress and depression scores while promoting relaxation. This mental health boost complements the physical benefits, making it easier to stick to your fat loss goals.

Creating Sustainable Results

"Timing your walks when you are the most hungry or in between your meals" creates optimal conditions for fat burning, DeLauer says. Combined with walking's low-impact nature, this approach helps you maintain consistency - the key to long-term success. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

cardiowalkinglose weight fast

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Fitness & Workouts

11 Walking Tricks This Coach Uses to Burn More Fat

Thomas DeLauer
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackDec 25, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Finding time for effective exercise can feel overwhelming. But according to nutrition coach Thomas DeLauer, the simplest form of movement – walking – could be your key to fat loss. With over 3.68 million YouTube subscribers and years of experience coaching professional athletes, DeLauer reveals how small changes in your walking routine can lead to significant fat loss results. Here's what science says about optimizing your daily walks.

The Science Behind Walking and Fat Loss

Walking at 50-60% of your maximum oxygen consumption (VO2 max) triggers beta oxidation, where your body preferentially burns fat, explains DeLauer. "At lower intensities, like walking, our bodies preferentially use fats unless there's something standing in the way," he states. A study in the Journal of Exercise, Nutrition and Biochemistry demonstrated that walking three days per week for 12 weeks significantly reduced BMI, subcutaneous fat, and visceral fat in obese subjects.

Why Walking on an Empty Stomach Works

Research from the International Journal of Obesity revealed compelling evidence about meal timing and fat oxidation. "What they found is that when breakfast was consumed, the level of carb oxidation was very high prior to exercise, during exercise, and after the walk," DeLauer says in his post. In contrast, "The group that didn't have breakfast had higher levels of circulating non-esterified fatty acids prior to exercise, meaning they were already utilizing fats before they even started exercising."

RELATED: She Completely Transformed Her Body in 1 Year by Doing These 6 Things

Understanding Your Body's Fat-Burning Process

DeLauer uses a practical analogy: "Think of it like a sink with a garbage disposal. Your body has to burn through all that stuff in the sink before it can start burning the water and have the water flow through the drain." This explains why timing matters for fat loss. "You're going to have to burn through all of that before you ever get to a point where you're burning fat."

The Right Time to Walk After Meals

While immediate post-meal walks help with blood sugar control, they're not optimal for fat burning. "Going for a walk right after breakfast is tremendous for what is called glycemic control," DeLauer explains. "That means it's going to suck up the glucose from that breakfast and it's going to prevent the glucose from spiking."

The Perfect Window for Fat Loss

"If you wait for that food to break down a little bit and then go for a walk, when the food is already digested... you're going to liberate more of those fats," DeLauer advises. Wait 2-3 hours after meals when possible. "You're going to have lower levels of insulin, and you're going to be able to, therefore, oxidize more fat because insulin isn't preventing lipolysis."

Making Walking Work for Your Schedule

While fasted morning walks are ideal, they're not realistic for everyone. "Not everyone can just get up in the morning and go for a fasted walk," DeLauer acknowledges. The key is finding the sweet spot between meals when your body is primed for fat oxidation.

RELATED: She Lost 21 Pounds by Doing These 3 Simple Things

Protect Your Muscle While Losing Fat

Walking offers a unique advantage for preserving muscle mass. "We know that walking is really good. It's low impact. We know that it spares muscle because it's not high energy and it's very low demand," DeLauer points out.

The Heart Health Bonus

Walking delivers powerful cardiovascular benefits alongside fat loss. Research shows that 30 minutes of walking five days a week can reduce coronary heart disease risk by 19%. Studies indicate it helps lower blood pressure, reduce stroke risk, and improve overall cardiovascular health.

Better Blood Sugar Control

Regular walking creates meaningful metabolic improvements beyond fat loss. Meta-analyses show significant decreases in glycated hemoglobin (A1c) and improvements in insulin sensitivity, supporting better blood sugar control and enhanced fat burning.

RELATED: 10 Rules Help Petite Women Drop 15 Pounds in 90 Days

Mental Clarity Benefits

Strategic walking reduces stress and depression scores while promoting relaxation. This mental health boost complements the physical benefits, making it easier to stick to your fat loss goals.

Creating Sustainable Results

"Timing your walks when you are the most hungry or in between your meals" creates optimal conditions for fat burning, DeLauer says. Combined with walking's low-impact nature, this approach helps you maintain consistency - the key to long-term success. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

12 Key Habits to Weight Loss

Katie Rees south_east_living
Copyright south_east_living/Instagram
Leah Suzanne
By Leah SuzanneApr 16, 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 trying to lose weight but aren’t sure what to do? Katie Rees is a social media influencer who has documented her weight loss journey on Instagram. In a recent post, she reveals all the habits her trainer has instructed her to incorporate to lose weight. “No gatekeeping,” she says. “These are what my PT told me to focus on.”

Make Little Changes That Make a Big Difference

Her trainer's first recommendation: “Simple daily changes to burn hundreds more calories, like a standing desk, walking instead of driving, and going up and down the stairs. You can easily integrate extra activity into your day,” she says.

Weighted Vest Movements

Happy woman running with a weighted vest​She Walked with a Weighted VestShutterstock

Her trainer's next recommendation is weighted vest movement for 30 minutes a day. “But if it's heavy, take out the weight and build it up. I walk and clean in mine,” she says.

Wake Up Earlier

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleeping​Bottom Line: Don’t Skip BreakfastShutterstock

Set your alarm and “get up early and get it done,” she advises. “The difference this makes is IMMENSE, your sense of achievement will skyrocket.”

LISS

Fitness,,Sport,,People,,Exercising,skipping,jumo,rope,outdoor,workoutShutterstock

Another exercise recommendation? LISS workouts. “Low intensity steady state activity each and every day, she says. LISS is basically the opposite of HIIT, high intensity interval training. It involves maintaining a consistent, moderate intensity level for an extended period, typically 30-60 minutes.

Protein

Animal protein sources- meat, fish, cheese and milk.​Amp Up Your Protein IntakeShutterstock

Her trainer also stresses the importance of amping up protein intake, “to increase satiety and promote muscle,” she writes. “1g per pound of target weight, no caffeine before protein.”

Hydrate with Electrolytes

A,View,Of,A,Hand,Scooping,Electrolyte,Powder,Into,A​Electrolytes Are Absolutely EssentialShutterstock

Her trainer also recommends hydrating, but adding electrolytes. “3L water with electrolytes and other supps through the day,” she writes.

Strength Training

close up of man holding weight in gym​Lift Weights for 20 MinutesShutterstock

Next, strength training, or “lifting heavy things 3 times a week,” she says. “Do the same activities but increase the weights over weeks. You will build muscle FAST.”

Stabilizing Blood Sugar

Midsection of young woman using glucometer to check blood sugar level at home​Understand How Cortisol Affects Your BodyShutterstock

“Counterbalancing blood sugar” is also important. She does this by “no protein before caffeine, greens before meals, ACV, cloak your carbs.”

Mindset Matters

Mindfulness,Woman,Breathing,Fresh,Air,happy​She Says They Give Her Energy Throughout the DayShutterstock

Next, “mindset is KEY,” she says. “Certain exercises daily after the initial analysis, it makes your success inevitable.” And, “ how to be unstoppable even when it’s hard, how to keep going, who you need around you, who you don’t need around you. Bit by bit to get to the big picture rather than overwhelm, just concentrate on the next week, not the next 12 months. It will take time.”

No Alcohol

Bubbles, hands and toast with friends outdoor for celebration or social gathering together. Alcohol glass, champagne and cheers with group of people in backyard for milestone or new years for fun​Brut ChampagneShutterstock

Also, don’t drink your calories. Her trainer says, “no alcohol, at all.” Not only does drinking add a lot of calories, but you are more likely to engage in unhealthy eating when you are drinking.

Take Supplements

spoon with dietary supplements on fruits backgroundShutterstock

Her trainer also recommends taking supplements “that will keep your energy high. NAD+ is one of my favourites but magnesium, colostrum, creatine and more,” she says.

Other Health Tips

Woman, nature fitness or hands on stomach in diet wellness, body healthcare or abs muscle growth in workout training or sunrise exercise. Zoom, sports athlete or person, belly digestion or strong gut

Shutterstock

Other health tips include understanding your hormones and prioritizing gut health “and how to improve to balance your health and make weight loss easier,” she writes. And if you enjoyed this article, don't miss these 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.


Fitness & Workouts

I'm a Trainer and These 5 Moves Burn Fat Better Than Cardio

Josh York joshyorkgg
5 Simple Exercises That Transform Your Body in 30 Days
Copyright joshyorkgg/Instagram
Josh York
By Josh YorkApr 23, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
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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.

Every January, gyms fill with people logging hours on treadmills and ellipticals, hoping to burn fat. But what if there's a more effective approach? Many fitness enthusiasts don't realize that certain strength exercises can torch more calories than traditional cardio, both during and after your workout.I'm Josh York, a certified personal trainer who's been helping people get fit for years. Back in high school, I played hockey and realized how being in good shape made me perform better on the ice. That's when I fell in love with fitness. These days, I help clients reach their goals through more effective workouts. After years of experience, I've discovered that certain exercises burn fat way more efficiently than spending hours on the treadmill. Let me show you five moves that will transform your workouts and get you results faster than traditional cardio.

Why Cardio Alone Isn't the Answer

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

Many people think cardio is the best way to burn fat. In my experience, there are two common mistakes – over-relying on cardio and overestimating calorie burn - that most people make when trying to lose fat with cardio. When trying to lose fat, cardio, diet, and strength training are just as critical to provide a balanced routine. Having a proper diet with a calorie deficit and a healthy diet provides effective fat loss. Incorporating strength training aids in building and maintaining muscle mass, both of which are crucial for burning calories at rest and sustaining a healthy metabolic rate. You have to keep a balanced mix of intensity and volume when performing cardio for fat loss for the best results. Read on to learn my top 5 fat-burning exercises.

1. Squats: The Lower Body Power Move

Positive sportive woman with bun hairstyle and in tight sportswear doing squatting sit-up exercise while watching training video on tablet. indoor studio shot illuminated by sunlight from windowShutterstock

How to do it: Begin by facing forward with your feet shoulder-width apart. Place your hands on your hips or arms straight in front of you at shoulder height. Bend at your knees while keeping your back straight. Lower to the ground until you reach 90 degrees. Stand back up to the start position.

How often: Aim to do squats three times a week with three sets of 10-20 reps.

Why it works: Squats help to build muscle, which increases your resting metabolic rate – leading to more calories being burned throughout your day. The muscle mass being built requires more energy to maintain in the long term.

Beginner modifications: Two easy ways to modify squats are to place a chair under you in order to create a natural pause at the bottom and control how far you go down. The second way is to not complete the full motion by not squatting as far until you get more comfortable with the movement.

Common mistakes to avoid: The biggest mistake to avoid is not squatting deep enough. Additionally, you want to ensure you don't lean forward, lift your heels off the ground, or round your back.

2. Lunges: Step Your Way to Fat Loss

Brunette female in good shape wearing white top and beige leggins doing lunges and holding blue dumbbells in hands, working out legs, looking straight ahead with serious expression.Shutterstock

How to do it: Stand with your feet together. Place your hands on your hips. Take a step forward with one leg. Bend at the knees until you reach 90 degrees. Stand back up and bring the front foot back to the start position. Repeat with the opposite leg.

How often: The goal when doing lunges is to do them three to five times per week with two to three sets of 10 to 15 reps.

Why it works: Lunges can be performed at a higher intensity and variety, leading to more muscle being built and an increase in resting metabolism like squats.

Beginner modifications: Some simple modifications for lunges include shortening the front step, reduced range of motion with how low you go to the ground, using a chair or wall for support, and performing a reverse lunge to add stability.

Common mistakes to avoid: Focus on your step length so you aren't leaning too far forward. Another common mistake to avoid is pushing your front knee in front of your toes in order to avoid pain in your knee joint.

3. Dumbbell Overhead Lunge: Add Upper Body Work

Cheerful athletic woman standing in lunge position and raising arms holding dumbbells, having bodybuilding workout in modern living room interior. Home fitness concept

Shutterstock

How to do it: Place your feet together. Pick up the dumbbells in either a neutral grip or with your palms facing forward. Raise both arms straight over your head and hold the dumbbells above you. Take a step forward with one leg. Bend at the knees until you reach 90 degrees. Stand back up and bring the front foot back to the start position. Repeat with the opposite leg.

How often: Dumbbell overhead lunges should be performed three to five times a week with two to three sets of eight to 12 reps.

Why it works: This exercise engages more muscle throughout your body to help give a comprehensive strength workout to increase your metabolism.

Beginner modifications: The similar modifications to bodyweight lunges can also be used with dumbbell overhead lunges. An additional modification would be to start with lighter dumbbells or no weight in your hands as you raise them above your head.

Common mistakes to avoid: When doing dumbbell overhead lunges, avoid using weight that is too heavy. This can lead to additional common mistakes such as poor posture and leaning forward.

4. Kettlebell Swing: The Total Body Burner

A bodybuilder in shape is swinging kettlebell while standing in a gym.​Also, She Busts Some Fitness Myths, Including Daily WorkoutsShutterstock

How to do it: Place the kettlebell directly in front of you at your feet. Hinge at your hips to lower your body down and grab the kettlebell with both hands, palms facing you. Stand up and thrust your hips forward. In the same motion swing your arms straight up to shoulder height. Control the swing back down and squat back to the start position.

How often: For the best results, do kettlebell swings two to three times per week with three sets of 10 to 15 reps.

Why it works: Kettlebell swings combine intensity and total-body resistance training to promote post-exercise calorie burn. This can also be performed in a HIIT-style workout to burn more calories in a shorter time period.

Beginner modifications: Begin by working on the hip movement to master keeping your back straight and core engaged. If using weight, try lighter weight and focusing on controlled movements throughout the exercise.

Common mistakes to avoid: The most common mistakes to avoid with this exercise are squatting instead of hinging, swinging your arms instead of using your hips, hyperextending the lower back, and rounding the shoulders or back.

5. Burpees: The Ultimate Fat Melter

Jump up burpee. Sport exercises. Stage and release of squat. Exercises with free weight. Mixed race black man workout jump exercise on sport ground outdoor with urban cityscape on background.Shutterstock

How to do it: Stand with your feet shoulder-width apart. Squat down and kick your legs out to a plank position. Drop into a push-up. Bring your feet back in to your chest. Propel up off the ground with your arms straight over your head.

How often: Perform burpees two to three times per week, aiming to complete three to four sets of eight to 12 reps.

Why it works: Burpees require a wide range of muscles in a high-intensity exercise to create a greater metabolic boost and calorie burn.

Beginner modifications: As a beginner, start with slower movements such as walking your legs in and out to work on form before speeding the exercise up. Break the workout down to individual movements to perfect each one.

Common mistakes to avoid: It is important to not rush through the workout, while also remembering to keep your core engaged.

Your Weekly Fat-Burning Workout Plan

Confident young sportswoman outdoors at the seaside, doing squatsShutterstock

In order for the best results, structure these moves into a HIIT or circuit-style workout plan.

An example workout plan to follow would be:

Day 1: Full Body HIIT

  • Squats – 3 sets of 10-12 reps
  • Lunges – 3 sets of 10-12 reps per leg
  • Dumbbell Overhead Lunges – 3 sets of 10-12 reps per leg
  • Kettlebell Swings: 3 sets of 10-12 reps
  • Burpees – 3 sets of 8-10 reps
  • Intervals – Incorporate 15-30 seconds of rest between exercises

Day 2: Rest or Active Recovery

  • Light Cardio, yoga, or stretching

Day 3: Full Body HIIT

  • Squats – 3 sets of 10-12 reps
  • Lunges – 3 sets of 10-12 reps per leg
  • Dumbbell Overhead Lunges – 3 sets of 10-12 reps per leg
  • Kettlebell Swings: 3 sets of 10-12 reps
  • Burpees – 3 sets of 8-10 reps
  • Intervals – Incorporate 15-30 seconds of rest between exercises

Day 4: Rest or Active Recovery

  • Light Cardio, yoga, or stretching

Day 5: Lower Body Focus

  • Squats – 3 sets of 12-15 reps
  • Lunges – 3 sets of 12-15 reps per leg
  • Dumbbell Overhead Lunges – 3 sets of 12-15 reps per leg
  • Kettlebell Swings: 3 sets of 15-20 reps

Day 6 & 7: Rest or Active Recovery

  • Light Cardio, yoga, or stretching

Maximize Your Results Beyond Exercise

Young woman standing near stove and cooking, housewife, meal, chef, food.Happy woman looking and smelling tasting fresh delicious from soup in a pot with steam at white interior kitchenShutterstock

In order to maximize results from these workouts, you must have proper nutrition, plenty of sleep, and proper recovery. When it comes to diet, focus on a calorie deficit so that you are taking in fewer calories than you are burning. You also want to manage protein intake to help support muscle growth, while balanced nutrients – carbs, fats, and micronutrients – support overall health and energy levels. Sufficient sleep will regulate your appetite and metabolism. You have to listen to your body and allow for recovery so the muscles can recover and rebuild. Active recovery like stretching and walking are great options to promote blood flow and reduce muscle soreness on rest days.

What Results Can You Expect?

Strong woman with broccoli in the kitchen10 Foods That Grow Muscle FastShutterstock/Terelyuk

Overall results with this workout plan would be improvements in strength, stamina, and overall fitness levels. In the initial four to six weeks, a person would experience increased stamina and initial enhancement to muscle definition. Consistency over an eight-week period will lead to higher strength levels and endurance, including increased muscle mass. There will also be a visible loss of body fat.

Ready to Ditch Cardio? Final Advice

Smiling Woman Measuring body With Tape Standing In Front Of Mirror At Home. Beautiful fitness woman measuring butt in front of mirror in living room after fitness marathon. Selective Focus.Shutterstock

Push fears aside and jump into something new. Stick with it day after day, and you'll start seeing those results when you stay committed to the plan. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

10 Fat-Burning Tips to Lose Weight Fast

Riva Siggins rivafitness
Coach Reveals the 5 Basics of Weight Loss
Copyright rivafitness/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
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✓Evidence-Based

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

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

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

Are you trying to lose weight? Keep it simple, says an expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a recent post she shares “5 simple tips” to burn fat and lose weight. “These tips may sound simple, but often, fat loss is overly complicated. Nail the basics, and you’ll get results,” she says.

Make Protein Your “Best Friend”

Her first tip is to )make protein your best friend. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier,” she said. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish.”

RELATED: 30 Best Protein Foods That Melt Fat Almost Instantly

Get Enough Sleep

Next, “stop underestimating how important sleep is,” she writes. “Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder.”

Do Cardio Plus Weight Training

Next, she recommends prioritizing weight training while utilizing cardio “as a tool instead of solely doing cardio,” she says. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Eat Whole Foods

When it comes to diet, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take Things One Day at a Time

Tip five is to take things one day at a time. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time,” she writes.

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

Dial in Your Nutrition

In another post, she offers more tips. One thing she did was dial into her nutrition more than ever. “Around 90% of my calories come from whole foods and I feel so energised, I’m able to push harder in my sessions because I’m fuelling correctly, I’m not having energy dips throughout and I’m recovering well,” she says.

She Started Drinking Less Alcohol

She also started drinking less alcohol. “For the last few years I’ve not been a big drinker but even more so recently, I don’t know when I’ll drink again because I can have such a good time socially without it so I’ll only drink alcohol if I feel it will enhance the experience and there’s very few times I feel like that nowadays,” she writes.

EMOMs and AMRAPs

She also changed her training approach. While “the foundation of my training stays the same eg my strength work as progressive overload is key but I have different conditioning finishers each week from EMOMs and AMRAPs to threshold sessions and timed rounds, this is to test my aerobic and anaerobic capacity in different ways,” she says.

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

Prioritizing Herself

“I am prioritizing me more than ever before,” she continues. “I’m not afraid to say no to plans if I need time to rest, I’m not worried about people thinking I’m boring or saying yes to things to be a people pleaser. I’ve found a perfect balance with training hard, recharging and doing things that make me feel good in my spare time so I’m not burnt out or constantly feeling tired.”

Water

She also says that water has “become an absolute non-negotiable” in her plan. “4l of water a day,” she says. “I need to perform and recover my best.” And if you enjoyed this article, don't miss these 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

10 Hacks That Helped Her Drop 15 Pounds

Heather Eisenberg heathereisenbergfitness
Coach Lost 15 Pounds in Her 40s When She Stopped Making 5 Protein Mistakes
Copyright heathereisenbergfitness/Instagram
Leah Groth
By Leah GrothMar 18, 2025
Leah Groth
Writer, Editor, and Content Creator
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✓Evidence-Based

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

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

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

Are you trying to lose weight, but your go-to tactics aren’t working? Heather Eisenberg is a nutrition coach and personal trainer who helps women over 40 “lose weight with nutrition & fitness,” she writes in her Instagram bio. She has lost a total of 15 pounds. In a new social media post, she gets real about how she dropped weight. “I would lose weight in a calorie deficit much faster if I only knew…these 10 facts on weight loss.”

Consistency Over Perfection

Her first fact? “Consistency will always outdo perfection,” she says. “You don’t have to be perfect every day. A few off days won’t ruin your progress, but constantly ‘starting over’ will,” she writes.

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

You Need to Eat Protein to Lose Weight

The next thing you need to understand is that in order to lose weight, you need to amp up your protein intake. “Protein is a game-changer. It helps keep you full, supports muscles and helps your body burn more calories throughout the day,” she says.

Strength Training Speeds Up Fat Loss

Next, strength training will speed up fat loss. “More muscle = better metabolism. Cardio is great, but lifting helps you burn more over time,” she writes.

Eating Too Little Won’t Usually Help You Lose Weight

Next, don’t starve yourself. “Eating too little can backfire. Going too low in calories can make you more tired, hungry, and likely to binge later,” she says.

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

The Scale Isn’t Everything

Next, numbers don’t matter as much as you think they do. “The scale isn’t everything,” she writes. “Water weight, hormones, and muscle retention can mask fat loss. Take progress pics and measurements too!”

NEAT Adds Up

“NEAT adds up” is number six. “Steps, fidgeting, and daily movement burn way more calories than you think—this is why walking matters!” she says.

Weekends Matter

Cheat weekends are not harmless. “Weekends can make or break progress,” she says. “A calorie deficit Monday-Friday won’t help if you’re doubling up on calories Saturday-Sunday.”

Amp Up Fiber

Eat more fiber. “Fiber is your best friend. It keeps you full, supports digestion, and helps balance blood sugar (which keeps cravings in check!),” she says.

You Don’t Have to Go to Extremes with Diet

You don’t have to go all-or-nothing with your diet. “You don’t have to cut out carbs, sugar, or alcohol. Learning balance instead of restriction makes weight loss sustainable,” she says.

RELATED: I Got My Best Body After 50 and Here’s How You Can, Too

Fat Loss Takes Time

Don’t be impatient. “Fat loss takes time,” she writes. “Quick fixes don’t work long-term. The more patient you are, the better (and more permanent) your results will be!”

Bottom Line

The bottom line? “Weight loss isn’t just about eating less, it’s about understanding what actually works so you can see real, lasting progress. The more you focus on these facts, the easier it gets!” 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

15 Daily Habits to Lose 5-10 Pounds in 30 Days

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 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.

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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