15 Afternoon Practices That Supercharge Your Weight Loss

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        15 Afternoon Practices That Supercharge Your Weight Loss
    Lose weight with these proven tips.
By Ferozan MastMay 12, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback

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By Ferozan MastMay 12, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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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
Shutterstock
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
Shutterstock
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
Shutterstock
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
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
Shuttestock
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
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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
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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
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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
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
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
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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
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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
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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
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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
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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.
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   FACT CHECKED BY
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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.
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
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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
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“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
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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
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“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
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“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
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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.

        
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Nutrition & Diet
        15 Afternoon Practices That Supercharge Your Weight Loss
    

        Shutterstock
    
By Ferozan MastMay 12, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
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
Shuttestock
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
Shutterstock
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
Shutterstock
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
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
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
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
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
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
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
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
Shutterstock
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.
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        This Nutrition Coach Reveals 3 Hacks That Will Help You Lose 10 Pounds Before Christmas
    
Copyright jennmarkwardt/Instagram
By Leah GrothNov 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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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 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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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“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.
Nutrition & Diet
        3 Daily Habits That Actually Target Stubborn Belly Fat, Expert Reveals
    
Copyright lindsayhuelse/Instagram
By Leah GrothDec 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓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
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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
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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
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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
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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
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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
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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
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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.
Nutrition & Diet
        7 “Efficient Girl Weight Loss” Tips That Help You Drop Pounds Fast
    

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By Leah GrothJun 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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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@coachedbyhajniI 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 BreakfastShutterstock
“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 WalkShutterstock
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 DayShutterstock
“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 ChocolateShutterstock
“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 HourShutterstock
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 CardioShutterstock
“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. 
Nutrition & Diet
        She Lost 70 Lbs: 5 Things She Wishes She Knew
    

        I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
    

        Copyright nikkigets_fit/Instagram
    
By Christopher RobackApr 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 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.
Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

            
                The Right Motivation Makes All the Difference
            
            
        Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Health Benefits Show Up Quickly
            
            
        
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The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

            
                Feeling Good Trumps Looking Good
            
            
        
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Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

            
                Body Image Issues Can Actually Increase
            
            
        
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Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                The Mental Game Gets Tougher
            
            
        
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Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

            
                Don't Be Afraid to Use All Your Resources
            
            
        
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If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

            
                Strategic Indulgence Works Best
            
            
        
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How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Variety Prevents Burnout
            
            
        
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Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

            
                Try One New Thing Weekly
            
            
        
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Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

            
                The Scale Doesn't Tell the Whole Story
            
            
        
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Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Progress Photos Tell a Better Story
            
            
        
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Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

            
                Embrace Multiple Ways to Measure Success
            
            
        
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Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

            
                Final Word
            
            
        
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Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        Lose 20 Pounds in 90 Days With Expert Methods
    

        Copyright lifting_with_mateo/Instagram
    
By Leah SuzanneApr 01, 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 frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes. 

            
                Method 1 
            
            
        
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A post shared by Mateo Ruperti | Body Confidence & Fat Loss Coach (@lifting_with_mateo)
His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Method 2
            
            
        
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The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” 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.

            
                Method 3
            
            
        
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The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Method 4
            
            
        
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A post shared by Mateo Ruperti | Body Confidence & Fat Loss Coach (@lifting_with_mateo)
His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:
Egg whites
Chicken
Beef
Broccoli.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Bonus Tips
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A post shared by Mateo Ruperti | Body Confidence & Fat Loss Coach (@lifting_with_mateo)
He also offers some bonus tips
Stop drinking ALCOHOL
No soda, Starbucks etc.
Count your calories precisely for at least 6 days a week.
Sleep 7-8 hours a day for better rest and recovery. 
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
Nutrition & Diet
        8 Best Costco Foods for Losing Weight Shoppers Just Discovered
    

        Shutterstock
    
By Leah SuzanneApr 01, 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.
Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered. 

            
                Wild Caught Salmon
            
            
        ​Amp Up Your Protein IntakeShutterstockTara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Fairlife Nutrition Plan Chocolate Protein Shake
            
            
        ​Fairlife: The High-Protein Milk Game-ChangerShutterstockI, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

            
                Organic Meat
            
            
        ​Grass-Fed Beef: The Satisfaction SolutionShutterstockCostco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post. 

            
                Kevin’s Natural Foods Cilantro Lime Chicken
            
            
        
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Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Yasso Cookies n’ Cream Greek Yogurt Bars
            
            
        
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A post shared by Costco Buys (@costcobuys)
Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein. 

            
                Poppi Prebiotic Soda
            
            
        Shutterstock
There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

            
                Mush Overnight Oats
            
            
        Shutterstock
Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Tru Grill Grilled Chicken Strips
            
            
        ​Greek Chicken BowlShutterstockKeep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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