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 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback

        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
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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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Fitness & Workouts
        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 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
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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   FACT CHECKED BY
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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.
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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.”
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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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.
RELATED:Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat
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 
                       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.
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.”
RELATED: Lose Weight Faster with These 11 Effective Workouts
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.
Nutrition & Diet
        8 Fat Burning Methods Better Than Exercise, According to Weight Loss Expert
    

        Abram Anderson/Instagram
    
By Leah GrothDec 02, 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.
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.”
RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By
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
        10 Foods with More Protein and Fewer Calories Than 3 Eggs
    

        ​Stock Up on Groceries
    

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

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

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

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

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

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

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

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

            
                Ozempic Turns Down Your Appetite
            
            
        
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A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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