15 Bedtime Rituals That Enhance Fat Burning and Aid Weight Loss

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        15 Bedtime Rituals That Enhance Fat Burning and Aid Weight Loss
    Here’s how your sleep affects fat-burning.
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
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               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.

        Shutterstock
    
By Ferozan MastSep 08, 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
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Sleep is incredibly important for weight loss and fat burning. Good quality sleep—and the right amount of it—is a powerful weapon in your weight loss arsenal. On the other hand, poor quality, disrupted sleep can seriously undermine your health and fitness efforts and slow down fat burning. Luckily, there are certain things you can do at bedtime to encourage sleep and, therefore, encourage weight loss. Here are 15 rituals that can help boost your fitness regimen.
10 Minutes of Stretching
Shutterstock
Jumping straight into bed isn’t enough to relax, experts say. "After being so active, you need to transition before going to bed," Anna Ribaudo, PT, DPT, OCS, Capp-OB, tells HSS. Ribaudo recommends 10 minutes of gentle stretching before bed. "Your day is like your marathon. It doesn't matter whether you're walking, standing or sitting at a desk, your muscles are being tested. Stretching is a way to relax them so you can rest more comfortably."
Journaling
Shutterstock
Writing before bed is a great way to calm your mind down. “It may not always be an easy habit to get into, but journaling before bed can really make a difference if you’re struggling to get a good night’s sleep,” Michael J. Breus, PhD, tells Psychology Today. “If you’re preoccupied with nighttime worries, give it a try. Good sleep and renewed peace of mind could be just a few minutes away.”
Meditation
Shutterstock
Meditation is a wonderful way to get your mind and body ready for sleep. “I think we often start replaying the day in our mind and worrying about what we could have done better or what we didn’t do right,” functional medicine specialist Melissa Young, MD, tells the Cleveland Clinic. “These sleep meditations can be very helpful in releasing some of those thoughts.”
RELATED:19 Things to Do if You Want to Drop a Few Pounds Really Quick
Reading a Book
Shutterstock
Reading at bedtime isn’t just for children—studies show it improves sleep for adults, too. “Reading before bed is one of my favorite ways to relax as part of a bedtime routine,” Sleep Medicine Physician Dustin Cotliar, MD, tells the Sleep Foundation. “I recommend it to my patients who have trouble sleeping.”
Calming Music
Shutterstock
Soft, gentle music can positively impact sleep quality. “Relaxing music triggers changes to the body that in many ways mimic a sleep state,” Dr. Breus tells Psychology Today. “A slower heart rate, slower breathing, and lower blood pressure are all physiological changes that make possible the process of falling asleep and staying asleep.”
Bedtime Tea
Shutterstock
Herbal tea, such as chamomile, can help you relax at bedtime. “Chamomile tea is more than just a calming beverage to consume before bedtime,” says Harvard Health. “Chamomile is an herb taken from the flowers of the Asteraceae plant family. People around the world have been using it as a natural remedy for several health conditions since ancient times.”
Use Blackout Curtains
Shutterstock
Too much light can interfere with sleep. “We are surrounded by so much external light, even outside of our phone screens,” says Dr. Young. “It can make a big difference in helping you fall asleep and stay asleep.”
Take a Bath
Shutterstock
The ‘warm bath effect’ is shown to increase deep sleep by 10-15 percent. “When you’ve had a warm bath or shower, all of the blood races to the surface of your skin. As a result… your core body temperature actually plummets,” says Matthew Walker, PhD.
RELATED:15 Ozempic Alternatives for Effective Weight Loss
No Screens In Bed
Shutterstock
“The light from our screens can delay our transition to sleep, even if we are engaged in some soothing activity online,” Joanna A. Cooper, MD, tells Sutter Health. “But it’s more likely that our evening texting, television shows or video games are stimulating in themselves, keeping the brain busy and wound up, and even causing adrenaline rushes instead of calm.”
Sound Machine
Shutterstock
Using a sound machine at bedtime may encourage deeper sleep. “Pink noise has a lower tone and sounds lower pitched than white,” Ruckshanda Majid, MD, tells Memorial Hermann Health System. “It’s more reminiscent of light rain, waterfalls or rivers. The deepest pitch is brown noise, like a heavy rainfall.”
Be Consistent
Shutterstock
Consistency is important for sleep quality. “Go to bed at the same time each night and get up at the same time each morning, including on the weekends,” says the CDC. “Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.”
Limit Alcohol
Shutterstock
Alcohol can negatively impact sleep quality. “There’s some evidence that alcohol actually disrupts the release of melatonin in your brain,” Aristidis Latridis, MD, tells Piedmont Health. “Melatonin is the hormone that your brain releases when it wants to go to sleep.  As a result, people who drink alcohol tend to have very broken sleep and don’t sleep well. They also wake up in the morning not feeling as rested as they should.”
Turn Down the Lights
Shutterstock
Avoid bright lights before bedtime. “LED lights, while being more energy efficient, tend to produce more blue light,” Deirdre Conroy, PhD, tells Michigan Medicine. “Using dim or red lights before bedtime may help you sleep better.
Keep It Cool
Shutterstock
Keep the temperature down to promote sleep. “We know that in order to fall asleep and stay asleep, we need our core body temperature to drop by one or two degrees," Dr Maja Schaedel, co-founder of The Good Sleep Clinic, tells The Standard. “Lowering the room temperature from 24C (75F) to 18C (64F) has a significant impact on sleep quality, making it much better during cooler climates.”
RELATED:I Lost 160 Pounds by Making These 10 Fast Food Swaps
Avoid Caffeine
Shutterstock
Caffeine can disrupt your sleep quality, so be mindful of having it close to bedtime. “It can take two to 10 hours for just half of caffeine’s effects to wear off,” Anthony DiMarino, RD, LD, tells the Cleveland Clinic. “This ‘half-life,’ as it’s known, varies from person to person. Someone who metabolizes caffeine slowly should probably avoid evening caffeine if they want a good night’s rest.”
💪🔥Body Booster: Sleep impacts every aspect of your health, so don’t neglect it!
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        15 Bedtime Rituals That Enhance Fat Burning and Aid Weight Loss
    

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By Ferozan MastSep 08, 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.
Sleep is incredibly important for weight loss and fat burning. Good quality sleep—and the right amount of it—is a powerful weapon in your weight loss arsenal. On the other hand, poor quality, disrupted sleep can seriously undermine your health and fitness efforts and slow down fat burning. Luckily, there are certain things you can do at bedtime to encourage sleep and, therefore, encourage weight loss. Here are 15 rituals that can help boost your fitness regimen.
10 Minutes of Stretching
Shutterstock
Jumping straight into bed isn’t enough to relax, experts say. "After being so active, you need to transition before going to bed," Anna Ribaudo, PT, DPT, OCS, Capp-OB, tells HSS. Ribaudo recommends 10 minutes of gentle stretching before bed. "Your day is like your marathon. It doesn't matter whether you're walking, standing or sitting at a desk, your muscles are being tested. Stretching is a way to relax them so you can rest more comfortably."
Journaling
Shutterstock
Writing before bed is a great way to calm your mind down. “It may not always be an easy habit to get into, but journaling before bed can really make a difference if you’re struggling to get a good night’s sleep,” Michael J. Breus, PhD, tells Psychology Today. “If you’re preoccupied with nighttime worries, give it a try. Good sleep and renewed peace of mind could be just a few minutes away.”
Meditation
Shutterstock
Meditation is a wonderful way to get your mind and body ready for sleep. “I think we often start replaying the day in our mind and worrying about what we could have done better or what we didn’t do right,” functional medicine specialist Melissa Young, MD, tells the Cleveland Clinic. “These sleep meditations can be very helpful in releasing some of those thoughts.”
RELATED:19 Things to Do if You Want to Drop a Few Pounds Really Quick
Reading a Book
Shutterstock
Reading at bedtime isn’t just for children—studies show it improves sleep for adults, too. “Reading before bed is one of my favorite ways to relax as part of a bedtime routine,” Sleep Medicine Physician Dustin Cotliar, MD, tells the Sleep Foundation. “I recommend it to my patients who have trouble sleeping.”
Calming Music
Shutterstock
Soft, gentle music can positively impact sleep quality. “Relaxing music triggers changes to the body that in many ways mimic a sleep state,” Dr. Breus tells Psychology Today. “A slower heart rate, slower breathing, and lower blood pressure are all physiological changes that make possible the process of falling asleep and staying asleep.”
Bedtime Tea
Shutterstock
Herbal tea, such as chamomile, can help you relax at bedtime. “Chamomile tea is more than just a calming beverage to consume before bedtime,” says Harvard Health. “Chamomile is an herb taken from the flowers of the Asteraceae plant family. People around the world have been using it as a natural remedy for several health conditions since ancient times.”
Use Blackout Curtains
Shutterstock
Too much light can interfere with sleep. “We are surrounded by so much external light, even outside of our phone screens,” says Dr. Young. “It can make a big difference in helping you fall asleep and stay asleep.”
Take a Bath
Shutterstock
The ‘warm bath effect’ is shown to increase deep sleep by 10-15 percent. “When you’ve had a warm bath or shower, all of the blood races to the surface of your skin. As a result… your core body temperature actually plummets,” says Matthew Walker, PhD.
RELATED:15 Ozempic Alternatives for Effective Weight Loss
No Screens In Bed
Shutterstock
“The light from our screens can delay our transition to sleep, even if we are engaged in some soothing activity online,” Joanna A. Cooper, MD, tells Sutter Health. “But it’s more likely that our evening texting, television shows or video games are stimulating in themselves, keeping the brain busy and wound up, and even causing adrenaline rushes instead of calm.”
Sound Machine
Shutterstock
Using a sound machine at bedtime may encourage deeper sleep. “Pink noise has a lower tone and sounds lower pitched than white,” Ruckshanda Majid, MD, tells Memorial Hermann Health System. “It’s more reminiscent of light rain, waterfalls or rivers. The deepest pitch is brown noise, like a heavy rainfall.”
Be Consistent
Shutterstock
Consistency is important for sleep quality. “Go to bed at the same time each night and get up at the same time each morning, including on the weekends,” says the CDC. “Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.”
Limit Alcohol
Shutterstock
Alcohol can negatively impact sleep quality. “There’s some evidence that alcohol actually disrupts the release of melatonin in your brain,” Aristidis Latridis, MD, tells Piedmont Health. “Melatonin is the hormone that your brain releases when it wants to go to sleep.  As a result, people who drink alcohol tend to have very broken sleep and don’t sleep well. They also wake up in the morning not feeling as rested as they should.”
Turn Down the Lights
Shutterstock
Avoid bright lights before bedtime. “LED lights, while being more energy efficient, tend to produce more blue light,” Deirdre Conroy, PhD, tells Michigan Medicine. “Using dim or red lights before bedtime may help you sleep better.
Keep It Cool
Shutterstock
Keep the temperature down to promote sleep. “We know that in order to fall asleep and stay asleep, we need our core body temperature to drop by one or two degrees," Dr Maja Schaedel, co-founder of The Good Sleep Clinic, tells The Standard. “Lowering the room temperature from 24C (75F) to 18C (64F) has a significant impact on sleep quality, making it much better during cooler climates.”
RELATED:I Lost 160 Pounds by Making These 10 Fast Food Swaps
Avoid Caffeine
Shutterstock
Caffeine can disrupt your sleep quality, so be mindful of having it close to bedtime. “It can take two to 10 hours for just half of caffeine’s effects to wear off,” Anthony DiMarino, RD, LD, tells the Cleveland Clinic. “This ‘half-life,’ as it’s known, varies from person to person. Someone who metabolizes caffeine slowly should probably avoid evening caffeine if they want a good night’s rest.”
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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.”
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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.”
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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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Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.
Losing belly fat is a top goal for many, but keeping it off is often the real challenge. Thankfully, recent research has pinpointed effective methods that can help you shed belly fat quickly and, even better, keep it from coming back. These science-backed strategies focus on boosting metabolism, managing stress, and improving muscle tone—all of which contribute to lasting belly fat loss. Incorporating these methods into your routine can accelerate fat burning and lead to a leaner, more defined midsection that lasts. Here’s what researchers say is the fastest way to melt belly fat and keep it off for good.
Prioritize High-Intensity Interval Training (HIIT)
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Burns Fat in Less Time
HIIT workouts are known for their efficiency in burning fat, especially around the belly. By alternating between short bursts of intense activity and brief rest periods, HIIT increases calorie burn both during and after your workout. Studies show that HIIT is one of the most effective exercises for targeting belly fat, making it ideal for those looking to shed weight fast.
Eat Protein at Every Meal to Boost Metabolism
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Supports Fat-Burning and Muscle Preservation
Protein-rich foods help increase the thermic effect of food, meaning your body burns more calories during digestion. Eating protein at every meal also helps maintain muscle mass, which is essential for a higher metabolism. This increase in metabolic rate aids in keeping belly fat off, even when you’re not working out.
Incorporate Strength Training for Lasting Fat Loss
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Build Muscle to Burn More Calories
Strength training, like lifting weights or resistance exercises, builds muscle, which naturally burns more calories at rest. This long-term increase in calorie burn is key to keeping belly fat off. Adding strength training to your weekly routine not only sculpts your body but also ensures that any lost fat stays gone.
Reduce Refined Carbs to Prevent Fat Storage
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Control Blood Sugar and Insulin Spikes
Refined carbs, such as white bread and sugary snacks, can cause blood sugar spikes that lead to insulin release—a hormone that promotes fat storage, particularly in the belly area. Opting for whole grains instead helps keep blood sugar stable, which is essential for both losing belly fat and keeping it off.
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Practice Mindful Eating to Avoid Overeating
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Stay Aware of Hunger and Fullness Cues
Mindful eating involves paying attention to your hunger and fullness cues, which can prevent overeating and help manage calorie intake. Research shows that people who practice mindful eating are more likely to maintain weight loss, as it helps them avoid unnecessary snacking and portion control issues that contribute to belly fat.
Get 7–8 Hours of Quality Sleep Each Night
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Improves Fat-Burning Hormones
Sleep is essential for regulating the hormones that control hunger and fat storage, like leptin and cortisol. Studies show that a lack of sleep can lead to increased cravings and belly fat storage. Prioritizing sleep supports hormone balance, making it easier to lose and maintain a flat stomach.
Drink Green Tea Daily to Boost Metabolism
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Catechins in Green Tea Enhance Fat Burning
Green tea contains antioxidants called catechins that stimulate fat burning, especially in the belly area. Drinking green tea regularly can increase your metabolic rate, helping you burn more calories and specifically target stubborn fat stores. A cup or two a day is a simple habit that can lead to lasting results.
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Manage Stress Levels to Reduce Cortisol
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Lower Cortisol to Prevent Belly Fat Accumulation
Chronic stress leads to elevated cortisol levels, which are associated with increased belly fat. Practicing stress management techniques, such as deep breathing, meditation, or even daily walks, can help lower cortisol and prevent stress-related weight gain in the midsection. Following these research-backed methods can help you achieve a leaner waistline and prevent the return of belly fat. Each of these strategies is designed to maximize fat burning and support metabolic health, making it easier to maintain a healthy weight and toned midsection over time. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.
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        10 Daily Rituals to Boost Metabolism and Lose Weight Over 50
    

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By Ferozan MastJun 10, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
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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
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Are you dealing with unwanted weight gain and increasingly low energy with the passing years? “Your metabolism changes as you get older,” says the National Institutes of Health. “You burn fewer calories and break down foods differently. You also lose lean muscle. Unless you exercise more and adjust your diet, the pounds can add up. Middle-age spread can quickly become middle-age sprawl.” This doesn’t have to be an inevitable part of aging—here are ten daily rituals that can help boost metabolism and encourage weight loss after 50.
Weights Are Your Friend
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Hit the weight section of the gym, or use equipment at home to build strength and muscle. “Muscle is more metabolically active — it burns more calories than fat,” William Yancy Jr, MD, tells AARP. “So having a higher ratio of muscle to fat will mean you burn more energy — just while sitting. To build that muscle, you have to exercise, and that burns calories, too.”​
Calorie Deficit
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Make sure you’re getting the correct amount of calories a day. “At age 50, you need 200 fewer calories a day than you did when you were 20, assuming you are equally active,” Stacy Weiss, MD, tells Northwest Community Healthcare. “After age 60, you need 400-500 calories less. If you’re moderately active, up to age 50, around 2,000 calories a day is good. After 50, you need to decrease to 1,800 calories.”
Move Throughout the Day
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The couch potato lifestyle is terrible for your metabolism, so make a point of sitting as little as possible. Maybe start a habit where you walk before breakfast every day. “At some point, everyone loses muscle mass as they get older and gains abdominal fat,” aging and exercise expert Dr. Mark Mattson tells the NIH. “Over-eating and leading a sedentary lifestyle can speed up age-related changes in metabolism.”
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Don’t Ignore Sleep Health
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Sleep is crucial for a healthy metabolism and to encourage fat-burning. Try bedtime rituals such as a warm bath, reading a book, or meditation. Make a point of going to bed and waking up as much as possible at the same time.
Happy Hour Habits
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If daily happy hour has become a habit, replace it with a more healthy ritual a few times a week. Try tea or sparkling water. “Data from the National Survey on Drug Use and Health indicate that approximately 20 percent of adults aged 60-64 and around 10 percent over age 65 report current binge drinking,” says the National Institutes of Health.
Daily Hydration
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Make a point of drinking water first thing in the morning to start your day hydrated. “Proper hydration is essential for many bodily functions, including moving nutrients throughout the body, lubricating joints, and maintaining blood pressure,” Vanessa Ling, ND, CNS, writes for the National Council on Aging. “Some evidence suggests that drinking water before a meal can curb your appetite to help with portion control.”
Phone a Friend
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Reach out to friends and loved ones every day to get support and encouragement. “Surround yourself with friends and loved ones who support your efforts to eat a healthy diet and increase your physical activity,” says the Mayo Clinic. “Better yet, team up and make the lifestyle changes together.”
Fun Hobbies
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Make time every day for an active hobby you genuinely enjoy. “Find time to take care of yourself. Activities that you enjoy doing can help you get exercise,” says the Mayo Clinic. “This can include gardening, yoga or other active hobbies.”
RELATED: 12 House Cleaning Chores That Burn Calories After 50
Protein With Every Meal
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Including protein with every meal can help with fat-burning and weight loss. “As you age, you require more protein to build or maintain muscle,” registered dietician Alex Oskian tells the National Council on Aging. “A good rule of thumb is to include a protein food (animal or plant-based source of protein) at all meals and snacks.”
Small, Consistent Changes
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Keeping up with these rituals can transform your life and health. “You’re not just losing pounds—you’re gaining life,” family medicine physician Phyllis Pobee, MD, tells the National Council on Aging. “Focus on sustainable changes that celebrate your body. Small, consistent tweaks over time can lead to remarkable transformations.”
💪🔥Body Booster: Eat protein with every meal and snack to encourage weight loss.
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By Leah GrothDec 02, 2024
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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 burn fat without counting calories or spending hours at the gym? Abram Anderson is a weight loss coach who regularly shares tips on how to burn fat fast. In a few new video post, he reveals simple hacks for burning fat that take very little effort. “Do you want to lose weight faster than what you're currently doing? But you do not want to count calories, you do not want to take supplements, and you don't want to have to use willpower?” he says, going on to reveal them.
Focus on Speeding Up Your MetabolismTo burn fat fast, you need to rev up your fat-burning system. “One of the tips that I give,” he says in the post, “is to try to speed up your metabolism. There's a few different ways to speed up your metabolism extremely easily.”
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Do 30 Seconds of an Activity Right Before You Eat
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The first suggestion he has? “You can do 30 seconds of an activity right before you eat. You'll be able to increase your insulin sensitivity right before you eat. You'll be able to eat the same number of calories and store less as fat that way, plus you have a higher metabolism,” he says.
Or, Add Spices to Your Food
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“Or you can try to eat spicier food,” he says. “If you were just to add spices to your food, you can literally eat the same number of calories once again and actually burn more of them without having them stored as body fat,” he claims.
Two Tablespoons of Fermented Food Per Meal Helps Melt Body FatIn another video, he reveals something you should add to every meal to melt body fat. “According to scientific research, two tablespoons of a fermented food with meals” is all you need “if you want to improve your microbiome and melt body fat drastically,” he says.
RELATED: Weight Loss Coach Lost 40 Pounds and Kept It Off for 14 Years With These 5 Changes
Kimchi Is the Best One to EatShutterstock
“It's not just any fermented food. According to our data, it seems that kimchi seems to far outweigh the benefits for weight loss and microbiome health compared to anything else,” he continues. “So the yogurt just doesn't cut it. But if you could have kimchi in your diet, it can do absolute wonders.”
Disruption of Blood Sugar Leads to Overeating
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“If you want to learn how to stop overeating so you can melt body fat easier, this is the advice that we give to our clients inside of our health and life coaching program. And it's helped them melt 20, 50, a hundred plus pounds of body fat without counting calories,” he continues. “This advice might work for you, too. By far, the biggest thing that is leading to overeating is a disruption in your blood sugar levels.”
Here Is the Secret to Prevent Binge EatingShutterstock
“What happens is you eat something that's high in carbohydrates and easy to digest, and you get a blood sugar spike. When you have a blood sugar spike, even if you're staying in normal ranges, your body will release insulin, which will cause a blood sugar spike down. That spike down causes you to feel uncontrollably hungry, where you feel like you can eat everything in sight,” he says. “The solution to this is to add in complex carbohydrates, water, and a food from nature inside of that meal, and that's how you prevent binge eating.”
And, Walking Is the Most Effective Workout for Losing Body Fat“Walking has proven to be the most effective exercise for losing body fat, at least for my clients,” adding that “it doesn't actually require a whole lot of effort in order to see phenomenal results with it.” However, when you walk matters. “If you choose when you do your walk, you can actually maximize your results. So if you were to actually walk first thing in the morning or walk immediately after a workout for whatever reason, that seems to increase the amount of body fat you lose. And my theory is twofold,” he says.
Walking in the Morning Can Help Curb Cortisol Levels When They Are the Highest
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“One, when you walk in the morning, you get sunshine, and your cortisol levels are the highest. You can actually curb that and better metabolize stress hormones because cortisol has been shown to be both anabolic to fat and catabolic muscle. So you can curb that if you walk in the morning,” he says.
RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts
Walking Post Workout Can Utilize the Afterburn EffectShutterstock
The other best time to walk? “Two, if you were to walk after a workout, you actually utilize something called the afterburn effect,” he says. This is “where you burn additional calories even after your workout, and it's like extending it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        20 Things to Avoid While on Ozempic
    

        20 Things to Avoid While on Ozempic
    

        Shutterstock
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

            
                Too Much Sugar
            
            
        ShutterstockAdded sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

            
                Ultra-Processed Foods
            
            
        ​2. Processed FoodsShutterstockUltra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

            
                High-Fat Foods
            
            
        ShutterstockFoods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

            
                Sitting All Day
            
            
        Shutterstock/Prostock-studioStaying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

            
                Not Hydrating
            
            
        ShutterstockDon’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

            
                Too Much Alcohol
            
            
        ​Pro TipsShutterstockAvoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

            
                Be Mindful of Portions
            
            
        ShutterstockOzempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

            
                Be Mindful of Coffee
            
            
        Shutterstock“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

            
                Don’t Skip Meals
            
            
        ShutterstockIt’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating.  “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

            
                Don’t Consider It a Quick Fix
            
            
        ShutterstockOzempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

            
                Same Unhealthy Lifestyle
            
            
        ​Don’t Drink as Much AlcoholShutterstockDon’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

            
                Protect Your Health
            
            
        Most Women on GLP-1s Are Making a Few Common MistakesShutterstockSome doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

            
                Carbonated Beverages
            
            
        ​Soda and Sugary DrinksShutterstockOzempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

            
                Long-Term Goals
            
            
        ShutterstockIf you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

            
                Refined Carbohydrates
            
            
        ​Eat BreakfastShutterstockRefined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

            
                Watch Out For High Fiber
            
            
        ​And Improve Insulin SensitivityShutterstockWhile many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

            
                Junk Food
            
            
        ​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstockJunk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

            
                Spicy Foods
            
            
        ShutterstockOzempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

            
                Always See a Medical Professional
            
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstockOzempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

            
                Fried Foods
            
            
        ​3. Deep-Fried ItemsShutterstockFried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”
💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.
Fitness & Workouts
        Sophie van Oostenbrugge Shares Her Routine
    

        Copyright gainsbybrains/Instagram/Shutterstock
    
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

            
                She Does Multiple Leg Days a Week
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

            
                She Does 8 to 12 Reps of Each Exercise
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

            
                RDLS
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds. 

            
                Sumo Squat with Kettlebell
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

            
                Glute Bridges
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

            
                Cable Step Up
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says. 

            
                Seated Leg Curl
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
She sits down at a machine. “Then I did a seated leg curl,” she says.

            
                Core Exercise
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”
💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.
Fitness & Workouts
        She Lost 70 Pounds From Hot Girl Walks
    

        Copyright joyymaria/Instagram/Shutterstock
    
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips. 

            
                She Walks to Run Her Errands
            
            
        @therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

            
                She Recommends Walking After a Workout to “Cool Down
            
            
        
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A post shared by Joy (@joyymaria)
“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

            
                Calorie Deficit
            
            
        
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A post shared by Joy (@joyymaria)
In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

            
                Meal Plan
            
            
        
View this post on Instagram
A post shared by Joy (@joyymaria)
Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

            
                Here Is What She Eats in a Day
            
            
        
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A post shared by Joy (@joyymaria)
Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

            
                Hydration
            
            
        
View this post on Instagram
A post shared by Joy (@joyymaria)
She also drinks “a ton” of water, “like a gallon of water a day,” she says. 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 about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

            
                Working Out
            
            
        
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A post shared by Joy (@joyymaria)
Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”
💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.
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