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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 editors@celebwell.com.

15 Evening Routines That Accelerate Weight Loss Overnight

These healthy habits will help you lose weight.

FACT CHECKED BY Christopher Roback
FACT CHECKED BY Christopher Roback

Is your evening routine supporting your weight loss goals? While you are likely focusing on changing your daily habits if you are trying to lose weight, you might be overlooking some very important ones: Your nighttime habits. Certified fitness trainer Jason Kozma, aka Mr. America is a champion bodybuilder who trains clients at Santa Monica-based High Performance Personal Training and explains that your before-bedtime habits can influence the way you are burning fat overnight. “While there's no magic formula for overnight weight loss, here are some evening routines that can support your overall weight loss efforts,” Kozma says. Here are 15 evening routines you should incorporate into your life to lose more weight.


Meal Prep

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

Plan tomorrow's meals today, encourages Kozma. “Prep healthy meals and snacks to avoid impulsive eating the next day,” he says. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Hydrate

The sleeping woman holding an alcohol shotShutterstock

If you want to lose more weight, drink more water. Nightly hydration is key, says Kozma. “Drink a glass of water before bed to stay hydrated and avoid late-night snacking,” he recommends. How much water should you aim to drink every day? While the exact amount will vary by gender, weight, activity level, and climate, the U.S. National Academies of Sciences, Engineering, and Medicine says 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.

Put Down Your Tablet

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Limiting screen time can also help you lose weight. “Reduce exposure to screens before bed to improve sleep quality, which is crucial for weight management,” Kozma says.

Avoid Late Night Eating

Web designer, man with pizza at laptop and night shift, overtime and deadline at digital marketing agency. Content research, reading and serious male at desk, working late at startup eating fast foodShutterstock

Mindful eating, especially around bedtime, is another healthy habit to encourage weight loss. “Avoid late-night eating by practicing mindfulness and recognizing true hunger cues,” says Kozma.

Relaxation Techniques

Man Meditating Doing Yoga By Lake And Mountains At SunsetShutterstock

Koza also recommends getting your zen on by incorporating relaxation techniques into your evening routine. “Engage in relaxation activities like deep breathing, meditation, or gentle yoga to reduce stress levels, which can impact weight,” he says. “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  • Increasing imagination and creativity
  • Increasing patience and tolerance
  • Lowering resting heart rate
  • Lowering resting blood pressure
  • Improving sleep quality

Set a Sleep Schedule

Top View Bed at Night: Attractive young Couple Sleeping Together, Holding Each other in Arms, Embracing. Blue Nightly Colors with Cold Weak Lamppost Light Shining Through the Window.Shutterstock

Setting a sleep schedule will help ensure you get ample rest. “Aim for 8 hours of quality sleep each night to support weight loss and overall health,” he says. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

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

Brush Your Teeth Early

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.Shutterstock

Train your brain to avoid eating after dinner by brushing your teeth early. “Brushing your teeth after dinner signals the end of eating for the day, reducing the temptation to snack,” explains Kozma.

RELATED: I Lost 60 Pounds in 16 Months with EMS Workouts and Ditching Nachos

Avoid Alcohol

Waiter pouring red wine in a glass.Shutterstock

While having a nightcap may seem tempting, especially to help you fall asleep, Kozma does not recommend it. “Alcohol is all empty calories and drinking at night prevents you from getting restful sleep,” he points out.

Eat a Light Dinner

Middle age caucasian sporty woman eating salad at home.Shutterstock

Don’t go overboard with dinner. While many people eat their biggest meal of the day at night, it’s not exactly idea for digestion. “Opt for a light dinner with lean protein, vegetables, and low carbs to promote satiety without excess calories,” says Kozma.

Skip Sweets

Hungry man opens the refrigerator at nightShutterstock

Also, you might want to avoid sugar and treats before bed. “Skip desserts and sugary snacks before bed to prevent spikes in blood sugar and unnecessary calorie consumption,” says Kozma.

Take an Evening Walk

Happy multicultural business couple walking together outdoors in an urban city street at night near a jewelry shopping store window.Shutterstock

Taking an evening walk is a great way to get your steps in and promote digestion. “Take a walk after dinner to aid digestion and boost metabolism,” says Kozma.

Create a Sleeping Sanctuary

Woman sleeping in a bed in a dark bedroomShutterstock

Preparing your environment and creating a sleeping sanctuary will help you get undisturbed sleep. “Make your bedroom conducive to sleep by keeping it cool, dark, and quiet,” Kozma recommends.

RELATED: 20 Ways to Lose Body Fat Really Fast From Top Nutritionists and Trainers

Journal

Man hand writes with a pen on a white sheet of paper, night dark backgroundShutterstock

The end of the day is a perfect time to journal. “Reflect on your day, jot down any challenges or successes, and set intentions for the next day,” Kozma suggests.

Avoid Caffeine

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

While coffee and other forms of caffeine aren’t bad for you, drinking them later in the day might impede on your sleep. “Avoid caffeine in the afternoon and evening to prevent sleep disturbances,” says Kozma.

Positive Affirmation

Side view portrait of a relaxed happy woman resting sitting on a couch in the night at homeShutterstock

Finally, take a little time by saying some positive affirmations. “End your day on a positive note by practicing gratitude and affirmations for your progress towards your weight loss goals,” suggests Kozma.

RELATED: 10 Side Effects of Rapid Weight Loss

Make Sure Your Lifestyle Is Healthy the Rest of the Day

Couple,Watching,Television,tv,sofaShutterstock

While these habits offer the building blocks to burn fat, don’t forget to focus on healthy living all day long. “These evening routines can complement a healthy lifestyle but won't replace the importance of regimented nutrition and regular exercise,” says Kozma.

💪🔥Body Booster: Drink a glass of water before bed to stay hydrated and avoid late-night snacking,

More For You

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.

Is your evening routine supporting your weight loss goals? While you are likely focusing on changing your daily habits if you are trying to lose weight, you might be overlooking some very important ones: Your nighttime habits. Certified fitness trainer Jason Kozma, aka Mr. America is a champion bodybuilder who trains clients at Santa Monica-based High Performance Personal Training and explains that your before-bedtime habits can influence the way you are burning fat overnight. “While there's no magic formula for overnight weight loss, here are some evening routines that can support your overall weight loss efforts,” Kozma says. Here are 15 evening routines you should incorporate into your life to lose more weight.


Meal Prep

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

Plan tomorrow's meals today, encourages Kozma. “Prep healthy meals and snacks to avoid impulsive eating the next day,” he says. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Hydrate

The sleeping woman holding an alcohol shotShutterstock

If you want to lose more weight, drink more water. Nightly hydration is key, says Kozma. “Drink a glass of water before bed to stay hydrated and avoid late-night snacking,” he recommends. How much water should you aim to drink every day? While the exact amount will vary by gender, weight, activity level, and climate, the U.S. National Academies of Sciences, Engineering, and Medicine says 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.

Put Down Your Tablet

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Limiting screen time can also help you lose weight. “Reduce exposure to screens before bed to improve sleep quality, which is crucial for weight management,” Kozma says.

Avoid Late Night Eating

Web designer, man with pizza at laptop and night shift, overtime and deadline at digital marketing agency. Content research, reading and serious male at desk, working late at startup eating fast foodShutterstock

Mindful eating, especially around bedtime, is another healthy habit to encourage weight loss. “Avoid late-night eating by practicing mindfulness and recognizing true hunger cues,” says Kozma.

Relaxation Techniques

Man Meditating Doing Yoga By Lake And Mountains At SunsetShutterstock

Koza also recommends getting your zen on by incorporating relaxation techniques into your evening routine. “Engage in relaxation activities like deep breathing, meditation, or gentle yoga to reduce stress levels, which can impact weight,” he says. “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  • Increasing imagination and creativity
  • Increasing patience and tolerance
  • Lowering resting heart rate
  • Lowering resting blood pressure
  • Improving sleep quality

Set a Sleep Schedule

Top View Bed at Night: Attractive young Couple Sleeping Together, Holding Each other in Arms, Embracing. Blue Nightly Colors with Cold Weak Lamppost Light Shining Through the Window.Shutterstock

Setting a sleep schedule will help ensure you get ample rest. “Aim for 8 hours of quality sleep each night to support weight loss and overall health,” he says. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

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

Brush Your Teeth Early

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.Shutterstock

Train your brain to avoid eating after dinner by brushing your teeth early. “Brushing your teeth after dinner signals the end of eating for the day, reducing the temptation to snack,” explains Kozma.

RELATED: I Lost 60 Pounds in 16 Months with EMS Workouts and Ditching Nachos

Avoid Alcohol

Waiter pouring red wine in a glass.Shutterstock

While having a nightcap may seem tempting, especially to help you fall asleep, Kozma does not recommend it. “Alcohol is all empty calories and drinking at night prevents you from getting restful sleep,” he points out.

Eat a Light Dinner

Middle age caucasian sporty woman eating salad at home.Shutterstock

Don’t go overboard with dinner. While many people eat their biggest meal of the day at night, it’s not exactly idea for digestion. “Opt for a light dinner with lean protein, vegetables, and low carbs to promote satiety without excess calories,” says Kozma.

Skip Sweets

Hungry man opens the refrigerator at nightShutterstock

Also, you might want to avoid sugar and treats before bed. “Skip desserts and sugary snacks before bed to prevent spikes in blood sugar and unnecessary calorie consumption,” says Kozma.

Take an Evening Walk

Happy multicultural business couple walking together outdoors in an urban city street at night near a jewelry shopping store window.Shutterstock

Taking an evening walk is a great way to get your steps in and promote digestion. “Take a walk after dinner to aid digestion and boost metabolism,” says Kozma.

Create a Sleeping Sanctuary

Woman sleeping in a bed in a dark bedroomShutterstock

Preparing your environment and creating a sleeping sanctuary will help you get undisturbed sleep. “Make your bedroom conducive to sleep by keeping it cool, dark, and quiet,” Kozma recommends.

RELATED: 20 Ways to Lose Body Fat Really Fast From Top Nutritionists and Trainers

Journal

Man hand writes with a pen on a white sheet of paper, night dark backgroundShutterstock

The end of the day is a perfect time to journal. “Reflect on your day, jot down any challenges or successes, and set intentions for the next day,” Kozma suggests.

Avoid Caffeine

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

While coffee and other forms of caffeine aren’t bad for you, drinking them later in the day might impede on your sleep. “Avoid caffeine in the afternoon and evening to prevent sleep disturbances,” says Kozma.

Positive Affirmation

Side view portrait of a relaxed happy woman resting sitting on a couch in the night at homeShutterstock

Finally, take a little time by saying some positive affirmations. “End your day on a positive note by practicing gratitude and affirmations for your progress towards your weight loss goals,” suggests Kozma.

RELATED: 10 Side Effects of Rapid Weight Loss

Make Sure Your Lifestyle Is Healthy the Rest of the Day

Couple,Watching,Television,tv,sofaShutterstock

While these habits offer the building blocks to burn fat, don’t forget to focus on healthy living all day long. “These evening routines can complement a healthy lifestyle but won't replace the importance of regimented nutrition and regular exercise,” says Kozma.

💪🔥Body Booster: Drink a glass of water before bed to stay hydrated and avoid late-night snacking,

people, diet, culinary and food concept - hungry young woman eating meat on fork over kitchen background
Shutterstock
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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

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


Walk for Cardio

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

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

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

High Protein Diet

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

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

Seven to Eight Hours of Sleep

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

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

Morning Workouts and Exercise in Afternoon

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

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

RELATED:3 Best Practices for Walking, by a Podiatrist

Eat the Same Food Every Day for a Week

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

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

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

Smiling woman stretching with hands forward feeling fresh on a bright morning.
Shutterstock

Can how you spend your mornings help you lose fat? Having good healthy habits are important at any time of the day, but how you start your day can make all the difference when it comes to weight loss. It doesn’t have to be anything complicated or time-consuming—just making a few small changes can lead to great results. Here are key morning routines to start your day off on the right foot.


Eat Breakfast

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

Eating a protein-filled breakfast could help prevent making unhealthy food choices for the rest of the day. “Eating a diet that’s rich in protein is important for your muscle health,” Allegra Picano, RDN, tells Henry Ford Health. “And the more muscle mass you build, the faster your metabolism is and the easier it is to maintain a healthy weight.”

Meditation Session

Meditation, hands woman in lotus pose on a floor for peace, zen or mental health wellness at home. Breathing, relax and female person in living room for energy training, exercise or holistic practiceShutterstock

Meditation is a very effective method of stress management, which in turn encourages weight loss. “These benefits don't end when your meditation session ends,” says the Mayo Clinic. “Meditation can help take you more calmly through your day. And meditation may help you manage symptoms of some medical conditions.”

Take a Walk

the man walking the dog early in the morning by the riverShutterstock

Walking is a low-impact way to burn fat and start your day on a high note. “After a full night’s sleep, walking helps jump-start your metabolism, allowing you to burn calories at a faster rate,” Nick Parkinson, M.Ed., AT, ATC, TSAC-F tells Henry Ford Health. “Along with a healthy diet, walking can help manage weight. Even if you only have time for a 10-minute walk each morning, you’ll have up to 70 minutes of exercise by the end of the week.”

RELATED: 13 Steps to Sustainable Fat Loss

Meal Prep

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

Packing your lunch and snacks means you avoid having to settle for unhealthier options. “With anything in life, if you fail to plan, you plan to fail. That applies to meal planning as well,” registered dietitian Silvia Veri tells Beaumont Health. “Planning meals and snacks ahead of time increases the chance for success, it increases the likelihood a healthier food choice will be made.”

Hit the Gym

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

Exercising first thing boosts metabolism and encourages healthy choices for the rest of the day. “Morning workouts help reduce the possibility for obstacles to present themselves,” Jasmin Theard, ACSM HFS, tells Piedmont Health. “There is also less opportunity to make excuses.”When you get up and exercise, you establish a healthier mindset, which makes you more mindful of what you eat during the day.”

Enjoy Your Coffee

a man person making latte art in a cup of coffee.Shutterstock

Research shows four cups of black coffee a day could help reduce body fat. “Our study results and evidence from previous studies suggest that regular coffee intake may aid in weight loss and in achieving better overall health if it is incorporated into a healthful diet consisting of fruits, vegetables, fish and whole grains,” says Derrick Alperet, a research fellow in the Department of Nutrition at Harvard T.H. Chan School of Public Health. “But less of sugar and artificially sweetened beverages and processed and red meat.”

RELATED: 7 Reasons the Mediterranean Diet Helped Me Lose 50 Pounds

Get Some Sun

Happy,Fitness,People,couple,Beach,,Sunset,Muscles,ocean,sea,sun,celebrateShutterstock

Getting sunlight first thing helps set your circadian rhythm, which helps with good sleep. “In our earlier work, we understood that sleep is important for appetite regulation,” says Esra Tasali, MD, Director of the UChicago Sleep Center at the University of Chicago Medicine. “Now we’ve shown that in real life, without making any other lifestyle changes, you can extend your sleep and eat fewer calories. This could really help people trying to lose weight.”

💪🔥Body Booster: Small changes can yield big results.

Young cauciasian fitness woman wearing sport clothes training outdoors drinking fresh water
Shutterstock

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


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

@coachedbyhajni

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

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

2. Eat a Protein-Packed Breakfast

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

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

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

3. Go On a Hot Girl Walk

Woman running outdoors in morningShutterstock

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

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

Sporty Asian woman doing push-ups outdoorsShutterstock

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

5. Grab a Protein Bar Instead of Chocolate

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

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

6. Walk for Five Minutes Every Hour

Fit woman walking in park during autumn timeShutterstock

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

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

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

Home workout - woman exercising in front of a flat screen watching a fitness program or exercising during a TV show lying on a yoga mat in front of the sofa in the living room of a house or apartment.Shutterstock

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

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

FACT CHECKED BY Christopher Roback

Isis Kellier is a diet and fitness influencer who regularly shares videos on her channel about how she lost weight fast and got into the best shape of her life. In one TikTok video she reveals how she dropped an average of 2.5 pounds a week by making a few simple changes to her diet and fitness routine. “How I lost 15 pounds in six weeks,” she starts the clip, going on to reveal her secrets. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.


1. Intermittent Fasting

Intermittent,Fasting,Hungry,dietShutterstock

The first thing Isis did? Intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added. In another video she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm she drinks two Premiere Protein shakes.

Related: 8 Things You Should Be Doing Now, According to Wellness Gurus

2. Expert Weighs in on OMAD

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

“It sounds like she is only eating in a less than 4 hour window which is a very small eating window,” Collingwood notes. “I like that she has antioxidant rich green juice and fruit, but that is not really a ton of produce or fiber. When you eat most of your produce as juice, you are missing out on a lot of fiber which is really important for gut health and keeping the microbiome in check.” As for protein, she is likely meeting her requirements with the grilled chicken, “not sure size but let’s assume 4 oz = 28 grams of protein and two premier protein shakes at 30 grams each gives her another 60 grams to push her over 80 grams for the day,” she notes. “However, two highly processed protein shakes are not really providing the quality of food we like for overall good health. They do have a lot of vitamins and minerals added to them, which she needs because she is not eating very many calories or a variety of foods.” She is happy to see some carbs in the pasta, “but vodka sauce does not really provide much nutritional value,” she adds. “ Marinara would be much better with the antioxidants and nutrients in tomatoes.” Overall Collingwood is concerned about her low calorie intake. “Again, I don’t have exact portion sizes but I estimate this to be about 1000-1200 calories.”

Related: I'm a Bikini Fitness Competitor and Here's My #1 Rule for Weight Loss

3. 30-60 Minutes of Cardio Daily

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

Next up? “30 to 60 minutes of cardio daily,” she reveals. In the other video she reveals that she does “fasted cardio” in the morning prior to her first meal.

4. Expert Weighs in On Her Workout

StairMaster, steps, stairs, treadmill,gym, machine, exercise,Shutterstock

According to Collingwood, 30 to 60 minutes of cardio “is great,” she says. However, “if she is doing this in the morning and not getting any calories until 2 PM (and that is very few with the green juice and fruit and no protein) she is leaving her body susceptible to poor recovery, injury risk, dehydration, and low energy,” she points out.

Related: I’m a Celebrity Trainer and This is the Only Smoothie I Can’t Live Without

5. Calorie Deficit

Calorie,Counting,Calculator.,Diet,.Shutterstock

Her final secret to losing 15 pounds in six weeks? Maintaining a “caloric deficit,” she says. The basic math of calories in vs calories out is caloric deficit which is necessary to lose weight, Collingwood agrees. “But you can create a caloric deficit in many other more healthy ways that include fueling the body in more regular intervals, feeding more nutritious foods, and having more balance.”

6. Bottom Line: Is a 15-Pound Weight Loss in 6 Weeks Realistic?

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Collingwood and most experts agree that a healthy weight loss rate is typically one to two pounds per week. “15 pounds in 6 weeks is a bit higher than that,” Collingwood points out. “It all depends on how much weight someone has to lose. If you have 100 pounds you lose, it will come off faster initially. If you only have 15 pounds to lose, the weight will come off more slowly.

In general, the faster it comes off, the more likely there is a higher proportion of muscle coming off vs a majority of fat tissue.”

💪🔥Body Booster: Intermittent fasting is a form of dieting that works for some people. Oftentimes if you are eating in a short window, you will consume less calories.

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Evidence-Based

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

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

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

Do you want to lose weight and experience a significant glow-up by Spring Break? It’s doable, according to an expert. Emily Ogan is an Advanced Macro and Hormone Specialist who helps “busy women find balance + results,” she writes in her Instagram bio. In a recent post, she reveals how to transform yourself in just two months by incorporating a few healthy habits. “For the next 8 weeks, become addicted to these habits, and you’ll be unrecognizable by spring break,” she writes. “Commit to 6 weeks of implementing these changes, and you won’t believe the results you’ll be seeing and feeling by mid-March.”

Wake Up Earlier

Her first recommendation is to wake up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Hydrate

Next, prioritize hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Next, make sure to add steps to your day. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” she says.

Amp Up Your Protein Intake

Another crucial nutritional change you should make is increasing protein. “Aim for 100g a day, around 30-40g/meal, and you’re golden,” she says.

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

Lift Weights

Lifting weights is essential in terms of exercise. “Strength training with a plan is the ultimate way to burn fat. Keep it simple: 3 times a week, focus on foundational compound movements like squats, rows, deadlifts, and presses. With just 30 min sessions you’ll feel stronger, leaner, and more confident,” she writes.

Do HIIT Workouts

She also recommends doing HIIT (high-intensity interval training) workouts. “Strategic 20-30 min sessions of short, quick, intense bursts help tap into fat stores for energy and keep your metabolism revved all day long,” she explains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
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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 maximize weight loss while on Ozempic? If so, there are a few types of food you should avoid. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she explains that you can’t eat the same way you are accustomed to while on a weight loss drug, and there are a few types of food groups you should stay away from. “On a GLP-1? Here are 5 foods to avoid while on your injection,” she writes.

You Can’t Eat the Way You Did Before While on Ozempic

“You can’t just take the injection and keep eating the way you were before—what you eat matters just as much as the medication itself. GLP-1s slow down digestion, which means certain foods can make side effects like nausea, bloating, and fatigue even worse, while others can spike blood sugar, increase cravings, or stall your weight loss progress,” she says.

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

Eating Certain Foods Will Backfire

“If you’re experiencing uncomfortable side effects or feeling stuck in a plateau, your food choices could be the reason. Here are 5 foods and drinks to avoid while on a GLP-1—plus better alternatives to help you feel your best and maximize your results,” she continues.

1. Fried & Greasy Foods

Why to Avoid: “Slows digestion even more, increases nausea, and can cause bloating and discomfort,” she says.

Better Option: “Air-fried or baked foods like grilled chicken, roasted potatoes, or veggie chips,” she continues.

2. Carbonated Drinks (Soda, Sparkling Water, Beer)

Why to Avoid: “Causes bloating, gas, and discomfort due to slower digestion from GLP-1s,” she points out.

Better Option: “Still water with lemon or electrolyte water to stay hydrated and avoid nausea,” she claims.

RELATED:20 Possible Ozempic Side Effects

3. High-Sugar Snacks & Candy

Why to Avoid: “Spikes blood sugar, can cause cravings, and counteracts the appetite suppression effect. Will definitely stall weight loss,” she maintains.

Better Option: Dark chocolate (85%+ cacao), fresh berries, or a protein bar with low sugar.

4. White Bread & Refined Carbs (Pasta, Bagels, White Rice)

Why to Avoid: “Lacks fiber and nutrients, spikes blood sugar, and leads to energy crashes,” she explains.

Better Option: Whole grain or sprouted bread, brown rice, quinoa, or chickpea pasta.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

5. Processed Meats (Hot Dogs, Bacon, Deli Meats, Sausage)

Why to Avoid: “High in sodium and preservatives, can cause bloating and increase water retention,” she says. Better Option: “Lean proteins like grilled chicken, turkey, salmon, or plant-based proteins. My go to is always chicken!” she reveals. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.