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

15 Afternoon Practices That Supercharge Your Weight Loss

Lose weight with these proven tips.

FACT CHECKED BY Christopher Roback
Cheerful female friends walking outdoors in city and having fun. Young women piggybacking their friends outdoors in the city.
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FACT CHECKED BY Christopher Roback

The mid-afternoon slump is a real thing. "Our body's natural circadian rhythm, the 24-hour internal clock that helps regulate our biological processes, sends signals to the brain during the day to keep us alert, awake and sharp," Anthony Reffi, PhD, tells Henry Ford Health. "Around lunchtime, there's a dip in these signals that can make us feel sleepy." Here are key afternoon practices to give you energy and encourage weight loss.


Eat a Protein-Filled Lunch

selection food sources of protein. healthy diet eating concept. close upShutterstock

Protein helps build muscle and keep you full, without making you feel sluggish. “Try to eat a variety of protein-rich foods to ensure you are meeting your daily protein needs,” says Harvard Health. “As well as getting the vitamins, minerals, and other nutrients needed for optimal health.”

Take a Walk

Young couple strolling in the parkShutterstock

Walking, especially after lunch, is an ideal afternoon activity to promote weight loss.

“Walking also tends to improve or prevent reflux symptoms,” Professor Jane Andrews of the Gastroenterological Society of Australia tells the Sydney Morning Herald. “Better still, if walking is a regular habit, it helps with weight management – and that’s good for the gut too. Obesity leads to extra fat within the abdomen, and this also causes a feeling of bloating, more reflux, and discomfort.”

Drink Water

Woman drinking water in summer sunlightShutterstock

Water is essential for weight loss and for energy. Feeling peckish? Make sure you’re not just thirsty, first. "Unfortunately, a lot of people are chronically dehydrated simply because they don't drink enough water to fuel their daily activities," Dr. Reffi says.

RELATED: This Is How Much Water You Need to Drink to Stay Hydrated

Cook Your Own Food

Romantic couple is cooking on kitchen. Handsome man and attractive young woman are having fun together while making salad. Healthy lifestyle concept.Shutterstock

Cooking your own food has seemingly endless benefits. You have complete control of ingredients, calorie-count, and the nutritional benefits of food you make yourself. “When people cook most of their meals at home, they consume fewer carbohydrates, less sugar and less fat than those who cook less or not at all – even if they are not trying to lose weight,” Julia A. Wolfson, MPP, says via Johns Hopkins Bloomberg School of Public Health research.

Drink Tea

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

Tea without added sugar and calories is a great choice for an afternoon pick-me-up. “Tea is uniquely plentiful in catechins, and especially epicatechins, which are believed to be the component responsible for many of its purported health effects,” Dr. Howard Sesso, associate professor of medicine at Harvard Medical School and associate epidemiologist at Brigham and Women’s Hospital, tells Harvard Health.

Lift Weights

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

Strength training can give you a great afternoon boost while helping with weight loss. "Working out in the afternoon can serve as a stress reliever after a long day," Mauro Maietta, Crunch Fitness district fitness manager, tells CBC News. "Plus, body temperature and muscle flexibility tend to peak in the late afternoon, making it a good time for more intense workouts."

Get Outside

Foggy cold morning weather in autumn. Woman with backpack and knit hat hiking in forest at fall seasonShutterstock

Fresh air and sunshine are good for both your mental and physical state. Being active is also very effective for weight loss. "If you go for a walk outside, you're not only getting exercise, which wakes up body and mind, but you're also exposing yourself to fresh air and natural light," Dr. Reffi says.

RELATED: 7 Breakthrough Anti-Aging Strategies From a Gerontology Expert

Try Yoga

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

Yoga in the afternoon can help you re-energize. “You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga,” says Johns Hopkins Medicine.

Bring Your Own Lunch To Work

Top view Asian man and woman healthy eating salad after exercise at fitness gym. Two athlete eating salad for health together. Selective focus on salad bowl on hand.Shutterstock

Meal prepping your own lunches is a great way to save money and help with weight loss. “When it comes to freezing, some foods work better than others,” according to Harvard T.H. Chan School of Public Health. Cooked meals tend to freeze well in airtight containers. Foods with high moisture content, such as salad greens, tomatoes, or watermelon, are not recommended as they tend to become mushy when frozen and thawed.”

Meditate

Calm,Couple,Meditating,Spiritual,Shutterstock

“A midday meditation break has a number of potential benefits,” stress management specialist Stacey Shipman, MEd, tells Psychology Today. “It's an effective way to de-stress after a long meeting or difficult conversation. It can relax tight muscles caused by sitting slumped over a computer.”

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Go For a Run

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

Going for a run in the afternoon will burn calories and give you an energy boost. “Many people choose to exercise at lunch because it doesn’t eat into their free time," workplace psychologist Mike Clinton tells Runner’s World. "Plus it perks you up and is likely to make you more productive in the afternoon."

Protein Shake

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

Having a protein shake after an afternoon workout can help build muscle and burn fat. “That window of time after you exercise is when your body is just a little bit more efficient at utilizing that protein to help build that muscle, versus while you’re exercising and you’re breaking down the muscle and stressing the muscle,” Kate Patton, MEd, RD, CCSD, LD, tells the Cleveland Clinic.

Take a Nap

Image of young smiling pretty lady lies in bed indoors. Eyes closed.Shutterstock

Sleep is crucial for weight loss, so a mid-afternoon nap could help. “Aim to nap for only 10 to 20 minutes,” says the Mayo Clinic. “The longer you nap, the more likely you are to feel groggy afterward. However, young adults might be able to tolerate longer naps.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Do Some Stretches

Runner woman stretching legs with lunge hamstring stretch exercise leg stretches. Fitness female athlete relaxing on beach doing a warm-up before her strength training cardio workout.Shutterstock

Stretching can provide an energy boost and protect your muscles. “Stretching reduces the muscle tension, thereby reversing the cycle of tension, then tightening, and pain,” according to Colorado State University. “Stretching has been shown to increase serotonin levels — i.e., the hormone that helps stabilize our mood, reduce stress, and overall makes us feel good — which causes a decrease in depression and anxiety.”

Avoid Sugar

,Granulated,Sugar,sweet,cubesShutterstock

It can be tempting to have sugar to combat the afternoon slump, but this will just cause you to be more tired due to a blood sugar spike and crash. “Don’t grab a soda for an afternoon pick-me-up,” says the Cleveland Clinic. “Coffee, dark chocolate and unsweetened iced tea are better options.”

💪🔥Body Booster: Avoid caffeine in the late afternoon as it can negatively impact sleep.

More For You

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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.

Do you want to burn fat without having to make major changes to your life? According to experts, there are a few simple things you can do to majorly amplify fat loss. Mike Diamonds, MD, founder of Sculpt by Science, is social media famous for sharing helpful hacks on how to get into shape and lose weight. In a recent clip, he reveals some little-known tips for burning belly fat. “These are five fat loss cheat codes. I wish I knew when I started,” he says at the start of the YouTube Shorts clip. We also asked our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, and co-author of the Flat Belly Cookbook for Dummies, to weigh in.


Walk for Cardio

Heart,Rate,monitor,Smartwatch,,Runner,Time,Shutterstock

“Number one, walking should be your main form of cardio,” says Diamonds, citing research that has shown that it burns the most fat. “I’m not sure it actually burns the most fat, but low to moderate intensity cardio is great, especially for beginners,” says Collingood. “Walking is simple—it doesn't take any equipment other than a good pair of shoes,” she adds. It can also be social. “Meet friends or family or take the dog with you for a nice brisk walk.”

RELATED:5 Best Exercises for “Bra Bulge” After 50

High Protein Diet

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Next, “the formula to being able to build muscle and lose fat is a high protein diet,” claims Diamonds. “30 to 50 grams per meal multiplied by a caloric deficit and weightlifting.” Collingwood agrees that you “definitely want protein to maintain and build muscle,” adding that it also keeps you satisfied.

Seven to Eight Hours of Sleep

Sleeping,sleep,snooze,bed,asleep,night,dreamShutterstock

“Three, sleep a minimum of seven to eight hours,” says Diamonds. “Sleeping any less will feel like playing Call of Duty or FIFA in hard mode.” Collingwood agrees that sleep is “absolutely necessary,” recommending 7 to 9 hours “to recover the body and help with hormone regulation.”

Morning Workouts and Exercise in Afternoon

Runners,Fitness,Couple,Running,Training,On,Beach.,Morning,Cardio,Workout,exercise,sand,sea,ocean,sunShutterstock

“Train in the morning and eat in the afternoon. Myself and my clients find the most productive formula is to train in the morning and then break your fast after midday,” claims Diamonds. “Morning is great for training but if you wait several hours to eat you are leaving yourself open to poor recovery,” notes Collingwood. “It is better to eat something within an hour after training, especially if training is intense or long.”

RELATED:3 Best Practices for Walking, by a Podiatrist

Eat the Same Food Every Day for a Week

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

And his last tip, “track your diet for one day and then eat the same food every day for a week. This will make your journey so much easier,” he says. “Tracking what you eat can be very eye opening, but it’s not necessary to eat the same thing every day,” says Collingwood. “Variety is better for the gut microbiome and to keep you from getting bored or feeling deprived.”

💪🔥Body Booster: In order to maximize belly fat, start by taking a look at your diet and making sure you are meeting the protein recommendations for your height, weight, and gender.

Cheerful female friends walking outdoors in city and having fun. Young women piggybacking their friends outdoors in the city.
Shutterstock
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.

The mid-afternoon slump is a real thing. "Our body's natural circadian rhythm, the 24-hour internal clock that helps regulate our biological processes, sends signals to the brain during the day to keep us alert, awake and sharp," Anthony Reffi, PhD, tells Henry Ford Health. "Around lunchtime, there's a dip in these signals that can make us feel sleepy." Here are key afternoon practices to give you energy and encourage weight loss.


Eat a Protein-Filled Lunch

selection food sources of protein. healthy diet eating concept. close upShutterstock

Protein helps build muscle and keep you full, without making you feel sluggish. “Try to eat a variety of protein-rich foods to ensure you are meeting your daily protein needs,” says Harvard Health. “As well as getting the vitamins, minerals, and other nutrients needed for optimal health.”

Take a Walk

Young couple strolling in the parkShutterstock

Walking, especially after lunch, is an ideal afternoon activity to promote weight loss.

“Walking also tends to improve or prevent reflux symptoms,” Professor Jane Andrews of the Gastroenterological Society of Australia tells the Sydney Morning Herald. “Better still, if walking is a regular habit, it helps with weight management – and that’s good for the gut too. Obesity leads to extra fat within the abdomen, and this also causes a feeling of bloating, more reflux, and discomfort.”

Drink Water

Woman drinking water in summer sunlightShutterstock

Water is essential for weight loss and for energy. Feeling peckish? Make sure you’re not just thirsty, first. "Unfortunately, a lot of people are chronically dehydrated simply because they don't drink enough water to fuel their daily activities," Dr. Reffi says.

RELATED: This Is How Much Water You Need to Drink to Stay Hydrated

Cook Your Own Food

Romantic couple is cooking on kitchen. Handsome man and attractive young woman are having fun together while making salad. Healthy lifestyle concept.Shutterstock

Cooking your own food has seemingly endless benefits. You have complete control of ingredients, calorie-count, and the nutritional benefits of food you make yourself. “When people cook most of their meals at home, they consume fewer carbohydrates, less sugar and less fat than those who cook less or not at all – even if they are not trying to lose weight,” Julia A. Wolfson, MPP, says via Johns Hopkins Bloomberg School of Public Health research.

Drink Tea

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

Tea without added sugar and calories is a great choice for an afternoon pick-me-up. “Tea is uniquely plentiful in catechins, and especially epicatechins, which are believed to be the component responsible for many of its purported health effects,” Dr. Howard Sesso, associate professor of medicine at Harvard Medical School and associate epidemiologist at Brigham and Women’s Hospital, tells Harvard Health.

Lift Weights

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

Strength training can give you a great afternoon boost while helping with weight loss. "Working out in the afternoon can serve as a stress reliever after a long day," Mauro Maietta, Crunch Fitness district fitness manager, tells CBC News. "Plus, body temperature and muscle flexibility tend to peak in the late afternoon, making it a good time for more intense workouts."

Get Outside

Foggy cold morning weather in autumn. Woman with backpack and knit hat hiking in forest at fall seasonShutterstock

Fresh air and sunshine are good for both your mental and physical state. Being active is also very effective for weight loss. "If you go for a walk outside, you're not only getting exercise, which wakes up body and mind, but you're also exposing yourself to fresh air and natural light," Dr. Reffi says.

RELATED: 7 Breakthrough Anti-Aging Strategies From a Gerontology Expert

Try Yoga

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

Yoga in the afternoon can help you re-energize. “You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga,” says Johns Hopkins Medicine.

Bring Your Own Lunch To Work

Top view Asian man and woman healthy eating salad after exercise at fitness gym. Two athlete eating salad for health together. Selective focus on salad bowl on hand.Shutterstock

Meal prepping your own lunches is a great way to save money and help with weight loss. “When it comes to freezing, some foods work better than others,” according to Harvard T.H. Chan School of Public Health. Cooked meals tend to freeze well in airtight containers. Foods with high moisture content, such as salad greens, tomatoes, or watermelon, are not recommended as they tend to become mushy when frozen and thawed.”

Meditate

Calm,Couple,Meditating,Spiritual,Shutterstock

“A midday meditation break has a number of potential benefits,” stress management specialist Stacey Shipman, MEd, tells Psychology Today. “It's an effective way to de-stress after a long meeting or difficult conversation. It can relax tight muscles caused by sitting slumped over a computer.”

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Go For a Run

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

Going for a run in the afternoon will burn calories and give you an energy boost. “Many people choose to exercise at lunch because it doesn’t eat into their free time," workplace psychologist Mike Clinton tells Runner’s World. "Plus it perks you up and is likely to make you more productive in the afternoon."

Protein Shake

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

Having a protein shake after an afternoon workout can help build muscle and burn fat. “That window of time after you exercise is when your body is just a little bit more efficient at utilizing that protein to help build that muscle, versus while you’re exercising and you’re breaking down the muscle and stressing the muscle,” Kate Patton, MEd, RD, CCSD, LD, tells the Cleveland Clinic.

Take a Nap

Image of young smiling pretty lady lies in bed indoors. Eyes closed.Shutterstock

Sleep is crucial for weight loss, so a mid-afternoon nap could help. “Aim to nap for only 10 to 20 minutes,” says the Mayo Clinic. “The longer you nap, the more likely you are to feel groggy afterward. However, young adults might be able to tolerate longer naps.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Do Some Stretches

Runner woman stretching legs with lunge hamstring stretch exercise leg stretches. Fitness female athlete relaxing on beach doing a warm-up before her strength training cardio workout.Shutterstock

Stretching can provide an energy boost and protect your muscles. “Stretching reduces the muscle tension, thereby reversing the cycle of tension, then tightening, and pain,” according to Colorado State University. “Stretching has been shown to increase serotonin levels — i.e., the hormone that helps stabilize our mood, reduce stress, and overall makes us feel good — which causes a decrease in depression and anxiety.”

Avoid Sugar

,Granulated,Sugar,sweet,cubesShutterstock

It can be tempting to have sugar to combat the afternoon slump, but this will just cause you to be more tired due to a blood sugar spike and crash. “Don’t grab a soda for an afternoon pick-me-up,” says the Cleveland Clinic. “Coffee, dark chocolate and unsweetened iced tea are better options.”

💪🔥Body Booster: Avoid caffeine in the late afternoon as it can negatively impact sleep.

Evidence-Based

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

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

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

Do you want to lose 10 pounds by the holidays? Jenn Markwardt is a fitness and nutrition coach and founder of Flourish Nutrition, whose goal is “helping you lose 20lbs in a stress-free way. In a recent social media post, she reveals how to drop weight fast by making a few simple tweaks to your routine. “Maybe it’s your energy, maybe it’s an extra 10-20lbs that came out of nowhere, especially around your middle, or maybe it’s exhaustion and brain fog you can’t get rid of,” she writes in the Instagram post. “Here are the three️ things I (and my clients) would avoid if I wanted to drop fat and get my energy back.”


Stop Eating Healthy and Start Eating with Intention

New York - January 9, 2020: MyFitnessPal application on a smartphone. MyFitnessPal is a mobileShutterstock

Her first tip? Stop eating “healthy” and start eating with intention. “Track your food for a week (not forever, and you’ll be amazed at what you learn. It’s not about eating as little as possible; it’s about understanding how to build your pants in a way that leaves you full and satiated and helps your body lose fat without restriction and hunger,” she writes in her post.

Get More Focused with Exercise

Sport watch run woman checking smartwatch tracker. Trail running runner girl looking at heart rate monitor smart watch in forest wearing jacket sportswear. Female athlete jogger training in woods.Shutterstock

Next, “stop doing random workouts and only relying on cardio,” she says. “Muscle is the key to lighting up your metabolism and helping you actually keep your results! You should be training intentionally in a progressive overload style (building in weights or reps each week) to optimize your results!”

Don’t Do It Alone

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

And her third tip is to “stop trying to go it alone,” she says. “Listen, things change as we age, but you are not broken. It’s not impossible to see results, but you have to do things differently than you did in the past, and it’s a heck of a lot easier when you have the support and accountability of coaches and other women just like you.”

RELATED: I'm a 75-Year-Old and Here Are My 15 Secrets to Staying in the Best Shape of My Life

She Also Recommends These 5 Healthy Habits for Weight Loss

Female leg is stepping on white scales at homeShutterstock

In another post, she reveals that one of her clients dropped a whopping 30 pounds over a period of six months, “and this was someone who has done literally every diet under the sun,” she says in the clip. “Here are the five habits we focused on to optimize her metabolism hormones and get her energy back so fat loss felt easy,” she adds in the post.

Walk 8,000 to 10,000 Steps Per Day

Man using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievementShutterstock

The first habit is to get your steps in. She recommends “daily movement of 8-10k steps.” Why should you aim for 10,000 steps per day? A 2018 study published in the journal Obesity found a link between walking that amount and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Amp Up Your Protein Intake

Close up of young businessman eating rib steak on wooden tray at restaurant.Shutterstock

Next, amp up your protein intake. “30g of protein at each meal for satiation and preserving and building muscle,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Also, Increase Fiber Intake

Health food concept for a high fiber diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes and herbs. Foods high in anthocyanins, antioxidants, smart carbohydrates and vitamins on mShutterstock

Also, she recommends amping up your fiber intake. “25g of fiber daily” is her suggestion. Why? “Fiber is key for balancing blood sugar and keeping you full, so you avoid mindless snacking,” she says.

RELATED: This Guru Doctor Reveals 8 Hormone Mistakes Making You Gain Weight After 40

Strength Train

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

In addition to getting your steps in, she recommends doing strength training to build muscle. Specifically, she suggests three 30-minute strength workouts a week “using our Flourish Fitness progressive overload program,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Stress Management

Calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.Shutterstock

Lastly, she stresses the importance of mental health. She explains that “stress management and finding and creating the time to prioritize” yourself is fundamental in getting in physical shape.

A Lot of Factors Impact Weight Loss

Young Caucasian suntanned beautiful elegant woman eating, biting Italian thick tomato pizza with burata cheese Yummy unhealthy food. Liking fingersShutterstock

“And here’s why this works: your metabolism isn’t just ONE thing. There are a lot of factors, and your daily habits have the biggest impact on your metabolic health and hormones. You don’t have to do these things perfectly, but consistency (even on the weekends) matters for forever results,” she writes at the end of the post. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 blast belly fat with little success? Lindsay Huelse is a weight loss expert and trainer who specializes in helping moms over 30 get in shape. In a new social media post, she discusses what you need to do to drop inches off your waistline. “If I wanted to lose that last layer of belly fat (without stepping foot in the gym)...I’d become addicted to these 3 things,” she writes across the video. “Do these 3 things If You feel like you’ve tried everything—cutting calories, extra workouts, and ‘eating clean”’ and ever since having kids, the weight just isn’t coming off,” she adds in the post.


Eat During a 12-Hour Period

The first thing Lindsay recommends is eating during a 12-hour period. “Close your kitchen for 12 hours,” she says in her post. “This allows your body’s blood sugar and insulin (a fat storage hormone) to get back down to normal levels and allow your body to tap into stored fat for energy rather than sugar, hello fat burn.”

RELATED:Scientists Find The Perfect Walking Speed That “Melts Body Fat”

Why Intermittent Fasting Cane Be Effective

Why should you consider intermittent fasting? Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Prioritize Protein

Next, amp up your protein intake. “Prioritize protein at every meal,” she writes. “Aim for at least 25-30g of protein per meal! This is the missing piece if you want to build lean, calorie burning muscle!”

How Protein Helps Your Lose Weight

Why should you eat more protein? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

RELATED:Man Tries Fittest Man on Earth's Routine for a Day, “It Was Brutal”

Exercise More

She also stresses the importance of exercise. “Move more (without overdoing it)” she writes. “Short walks throughout the day (even 10 minutes) and aiming for 2k MORE steps than you usually take can make a HUGE difference. Workouts are actually only 5% of total calories burned… what matters most is OVERALL movement… like walking.”

Walking and Weight Loss

How much should you walk to lose weight? A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

RELATED:5 Smart Ways to Recover from Weekend Overeating, a Fat Loss Coach Reveals

Bonus Tip: Take Supplements

She also offers a bonus tip. “The right supplements can fill in the gaps and give you the boost you need. I like to think of the first three as the foundational “bricks” and supplements help fill in the cracks! My supplement stack has helped me (and so many clients!) manage cortisol, tone up, and support weight loss,” she writes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Young cauciasian fitness woman wearing sport clothes training outdoors drinking fresh water
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Hanji (@coachedbyhajni) is an online diet and fitness coach who has built up a serious following on TikTok. Most of her videos offer helpful tips and tricks about how to lose weight via diet and nutrition. In one viral video she shares some “efficient girl” weight loss tips. “If you want to drop weight and you are too lazy to go to the gym, here are my top seven tips on how to do just that without it feeling like it's too much effort,” she says in the clip.


1. Drink One-Half to a Liter of Water in the Morning

@coachedbyhajni

I want to call these efficient girl weight loss tips 🥰 #weightlosstips #weightlosshacks #lazygirlfitness #lazygirlweightloss #lazygirlworkout #weightlossjouney #fatlossjourney #loseweightqickly #fastweightloss #quickweightloss #fatlosstips #femalefitnessmotivation #shygirlfitness #shygirlworkout #femalefitnesscoach #femalefitnesscoaching

“Here's a fun piece of info for you: Your body doesn't actually know the difference between hunger and thirst,” says Hanji. “By the time you're thirsty, you're already dehydrated, so make sure that you start your day by drinking half a liter to a liter of water to obviously be a hydrated queen, and also to help you be more satiated.” What should your daily hydration goal be? The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women, 11.5 cups (2.7 liters) of fluids.

2. Eat a Protein-Packed Breakfast

Steak and Eggs. Steak, served medium rare with eggs scrambled or sunny side up, toast and potato hash. Traditionally classical American or French Bistro breakfast or brunch favorite: steak and eggs.Shutterstock

“Talking about morning stuff, you also want to be having at least 30 grams of protein in your breakfast,” says Hanji. “This is to help keep you satiated during the day, and also to help you prevent any muscle loss because you don't want to end up like an inflated balloon when you lose weight. You want to make sure that you lose it from body fat, so to prevent that, you're going to want to eat enough protein.” Why is protein so important? Not only does it keep you feeling full and satiated throughout the day, but clinical trials have found that amping up your intake not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Related: #1 Mistake to Avoid When Trying to Burn Belly Fat

3. Go On a Hot Girl Walk

Woman running outdoors in morningShutterstock

Next up, “you want to go on a hot girl walk,” recommends Hanji. “I know that this might be a bit more effort than you were expecting, but going on a 20 to 30 minute walk first thing in the morning is not only going to help boost your activity levels throughout the day, but it's also going to help reset your mind. It's going to be an amazing time for you to listen to a podcast and to just be in nature and be a bit mindful.” Weight loss isn’t the only benefit of walking. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

4. Do Squats, Lunges, and Pushups Throughout the Day

Sporty Asian woman doing push-ups outdoorsShutterstock

“Okay, this fourth one is actually my favorite and the weirdest one. This is going to help you maintain the curves where you want them to be,” says Hanji. “So whenever you arrive at the office, every single time you go to the bathroom, I want you to be doing 10 squats, 10 lunges per leg, and 10 incline pushups on the sink to make sure that you're working out those muscles without having to go to the gym.” Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.

5. Grab a Protein Bar Instead of Chocolate

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.Shutterstock

“My fifth tip is actually going to be a small swap that I want you to make. Next time you go shopping for that chocolate bar. I want you to grab a protein bar instead because it's not only going to help you satisfy your cravings for chocolate, it's also going to give you some extra boost of protein, which is again, going to help you preserve that muscle mass so you don't end up looking like a deflated balloon as you lose weight,” she says.

6. Walk for Five Minutes Every Hour

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Hanji recommends using your phone for the next suggestion. “You want to set an alarm or a timer for every hour, so every maybe 55 minutes, I want this to go off, and I want you to get up. The moment you hear that alarm or you feel that buzz on your wrist, I want you to get up and walk around the office for about five minutes just to increase your energy expenditure this way,” she says. “Combining this with your hot girl walk in the morning, you're going to basically increase your energy expenditure and put yourself further into a calorie deficit.”

Related: Lose and Extra 5 Pounds Per Month by Eliminating These 3 Things From Your Diet

7. Only Let Yourself Watch Netflix or YouTube When You Are Doing Cardio

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“The last step that I have for you today is basically limiting your Netflix and YouTube time only for cardio,” says Hanji. “I want you to get on that treadmill and have some fun. Watch your favorite show, watch a YouTube video. Enjoy that time and limit your watch time to only the times when you're watching cardio this, where you're going to be basically combining fun with progress. Who doesn't love that?”

💪🔥Body Booster: To maximize energy expenditure, go on one long walk in the morning and take mini walks every hour.

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Evidence-Based

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

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

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

Are you struggling to 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

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression: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

“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

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat 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

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.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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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.

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

“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

  • 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

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

2. Potatoes

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Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia 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

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, 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

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

6. Greek Yogurt

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

7. Leafy Greens

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

8. Meat

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Meat, 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

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Up 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

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Last 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

Mr America Jason Kozma mramericajasonkozma
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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.

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

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Why 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)

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Why 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

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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

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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)

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Why 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

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Why 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

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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