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15 Lazy-Girl Ways to Exercise at Home

Get your sweat on without leaving the house.

Leah Groth
By Leah GrothJun 11, 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:
FACT CHECKED BY Christopher Roback
Tessa_Benz_justmetessab3
justmetessab/TikTok
Leah Groth
By Leah GrothJun 11, 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:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

Recently, “lazy girl” workouts have been all the rage on social media. What is a lazy workout anyway? Tessa Benz, a social media influencer who specializes in lazy girl workouts, explains that “lazy girl” is “a person who listens to their body, unwilling to sacrifice their well-being for the perception of strength but instead chooses grace and love to honor their journey while simultaneously finding small yet substantial ways to grow in connection with oneself,” in one of her viral TikTok clips. It can also mean “a person who rejects exercise as a form of punishment and embraces movement as an opportunity to journey towards new levels of strength, discipline, perseverance, bravery, power, resilience, respect,” or “a person unwilling to work or use energy unnecessarily and positions themselves on their side rather than upright.” Here are 15 “lazy-friendly” ways you can exercise at home, according to experts and influencers.

Do This Lying Down Workout with Dumbbells

@justmetessab

Sometimes we feel lazy and unmotivated, and that’s okay. Exercise can be a good tool to help you feel connected and boost your energy. This is a perfect beginner workout routines for women you can do at home with a couple dumbbells. Girls, working out doesn’t have to be so complicated. Try this workout routine, listen to your body and if you like it, go to my bio, subscribe to my email list and keep an eye out for my Lazy Girl Workout calendar 😉 #lazygirlworkouts #lazygirl #lazygirlworkoutchallenge #lazygirlworkouttip #beginnerworkoutforwomen #beginnerworkoutroutine #beginnerworkoutprogram

Don’t feel like standing up? Benz suggests doing a light workout on the ground with a pair of dumbbells. Lying down, she demonstrates a few moves, including pullovers, bridge walks, butterfly crunches, chest presses, toe taps, and clamshells. She recommends 10 to 20 reps and 1 to 3 rounds.

Or, Stay in Bed and Do This Ab Workout

@nextlvlbody

7-min in Bed Ab Workout for Lazy Girls #workoutmotivation #fitnessmotivation #fittok #fyp

Don’t feel like getting out of bed? Using your mattress to do ab work will add a little resistance and keep you super comfy. This 7-minute in-bed ab workout includes a variety of exercises, like

Do This Glute Workout on the Floor

@justmetessab

Save this one to FIRE up the Glutes without leaving your side 👌🏽😉 I love incorporating this booty combo on my leg days but this is a perfect little something to do on a lazy day/rest day for that added toning and instant booty lift 🔥 #workoutideasforbeginners #workoutideasforwomen #workoutsformoms #workoutfromhome #workoutsforbusywomen #workoutforbusywomen #workoutideas #workoutsforbusymoms #lazygirlworkout #lazygirls #lazyday #bootyworkou

Benz shared a lazy but effective on-the-floor workout to “FIRE up the Glutes without leaving your side,” she writes in the TikTok post. “I love incorporating this booty combo on my leg days but this is a perfect little something to do on a lazy day/rest day for that added toning and instant booty lift.”

Do This Couch Workout While Watching TV

Sara Haley, American Council on Exercise (ACE) certified trainer and instructor, tells Body Network that her “Tabata inspired” couch workouts can be done while watching TV. “It’s a great fat-burning workout using just your body weight and your couch!” she adds in an Instagram post, demonstrating the moves.

Power Up Your Nintendo

CLEETHORPES, UK – MARCH 1, 2017: The original Nintendo Wii consoleShutterstock

Did you know that you can play video games and burn calories? Wii Fit video games are the perfect way to get a light workout in, says Haley. From dancing and martial arts to walking workouts, Nintendo offers a variety of choices.

RELATED: I Lost 10 Pounds in 4 Weeks on the Carnivore Diet

Do Some Cozy Cardio

Sporty man training on walking treadmill and watching TV at homeShutterstock

“Cozy cardio” is another fitness trend worth checking out. “Walk/jog in place or use a walking pad whenever you watch TV,” suggests Haley.

Here’s a Bed Workout for When You Wake Up or Right Before Slumber

Haley is all about her bed workout. “Have a quick workout you do regularly when you get up or go to bed,” she says. One of the moves? Use the side of your bed to do push-ups.

Do Some Lazy Girl Pilates

@natalieroseuk

Lazy girl pilates is my fav for the weekend. Hit + for workouts & tips #pilatesring #lazygirlworkout #workouttips #foryou

“Lazy girl pilates is my fav for the weekend,” exclaims Natalie Roseuk in her viral video. “This magic circle Pilates variation will sculpt your inner thighs, strengthen your core & define your shoulders all in one.

Invest in a Mini Treadmill

@emmafituk_

cosy cardio >>>> this is your sign to romanticise movement🥰☁️🧘🏼‍♀️💗🧸 Put your favourite gym outfit/ pyjamas/ cosy clothes on, light some candles, make yourself a hot drink, put a feel good film on and do some movement in the comfort of your own home!! 🫶🏼 Cozy cardio is one example of a very much needed mindset shift: from thinking exercise always has to be sweating your ass off in the gym, getting your heart rate up in a busy gym with harsh lighting and loud music 👉🏼 to honouring that exercise can be whatever feels good to you! Exercise isn’t only good for building muscle/ burning calories it’s also such a good stress relief and endorphin boost!! It’s a form of self-care🥰 #hotgirlwalks are one of the bestttttt ways to increase your energy expenditure (walking is SO underrated for fat loss) but even if you don’t have a walking pad at home- you can create a similar vibe doing some yoga, Pilates, watching a YouTube workout / dance workout !! I’ve definitely been prioritising wellness over intensity and listening to my body more. Sometimes I just don’t fancy doing a heavy weight sesh but setting up a vibe like this 👆🏼 (watching the grinch, christmas tree up, candles, a hot drink and little Bella getting involved 🐱😭🫶🏼) means I’m still getting in my steps, I’m staying active but it’s also a fun cute and cosy activity which makes me feel good!!!! let me know if you’re getting in with the cosy cardio club 🤝🏼🧸💅🏼 #cosy #cosycardio #cardio #fyp #trend #homeworkout #cosyvibes #romanticiseyourlife #cosyhome #christmas #walkingpad #treadmill #cardioworkout #homeworkouts #selflove #selflovejourney #exerciseismedicine #fitnessmotivation #motivation #fitnessgirl #hometraining #onlinecoach #trainingtips #foryou #easyworkout

Lots of “cozy cardio” devotees swear by mini, portable treadmills. Move them around your house and get your steps in while watching television.

Do Family Fitness Challenges

Want to burn calories while spending quality time with the family? Haley recommends family fitness challenges. On her Instagram account, she offers five fun fitness challenges to do with your kids:

1️⃣ Who can hold a wall squat the longest

2️⃣ Who can jump rope for 30 seconds without missing

3️⃣ Who can do a handstand (then add straddling your legs, etc.)

4️⃣ Who can get off the floor without using their hands

5️⃣ Dance contest - who can make Mom laugh the most

RELATED: What Happens to Your Body When You Stop Eating Snacks

Invest in an Under-the-Desk Elliptical

Mini Stepper Elliptical home gym equipment. Ideal for weight loss and improving overall fitness.Shutterstock

No more using work as an excuse to skip your workout. Buy an under-desk elliptical, like the Cubii Move, a $199 portable machine that you can put under your desk.

Do Some Stair Sprints

Do you have stairs in your house? Get your heartbeat up and burn calories fast. “Run up the stairs or do a circuit between chores,” Halsey suggests.

Do This Desk Workout

@fitpie365

Reply to @koblizek_je_best PART2️⃣ 🤫 shhh…What’s next ⁉️🔽 #SilentWorkout #TahukahAnda #TiktokGuru #fitpie @chrisyiwen #FitnessGuru #officeWorkout #LazyWorkout #officeworkouts #fitTok #deskexercise #LegWorkout

Sitting at your desk all day? You can do these exercises while working in your home office. It includes leg lifts.

Game on the Mini Treadmill

@presettable

The Gaming + Cardio combo has my heart!🥹💚😍 - #cozycardio #treadmillgaming #fortnite #treadmillworkout #gamingcardio #gamergirl #exercise #gamingfitness #fortnitestreamer

Are you a gamer? Presh, a gamer, demonstrates how you can make the time go by so much faster by gaming while you get your steps in.

Jump, Jump

@open_everyday

#cozycardio #cozycardioclub

Jumping on a mini trampoline is a great workout. And you can do it while watching television. Adding a spring to your step can help you get into shape faster. A NASA study published in the Journal of Applied Physiology claims that rebounding exercise is 68 percent more efficient than jogging. As far as calories burned, a study by the American Council on Exercise found that mini trampoline workouts effectively burn an average of 12.4 calories per minute for men and 9.4 calories per minute for women. According to a 2016 in the Journal of Sport and Health Science trampoline jumping also helps with bone density and strength.

cardioworkout routineshome workoutswalkingweight loss

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Fitness & Workouts

15 Lazy-Girl Ways to Exercise at Home

Tessa_Benz_justmetessab3
justmetessab/TikTok
Leah Groth
By Leah GrothJun 11, 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:
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.

Recently, “lazy girl” workouts have been all the rage on social media. What is a lazy workout anyway? Tessa Benz, a social media influencer who specializes in lazy girl workouts, explains that “lazy girl” is “a person who listens to their body, unwilling to sacrifice their well-being for the perception of strength but instead chooses grace and love to honor their journey while simultaneously finding small yet substantial ways to grow in connection with oneself,” in one of her viral TikTok clips. It can also mean “a person who rejects exercise as a form of punishment and embraces movement as an opportunity to journey towards new levels of strength, discipline, perseverance, bravery, power, resilience, respect,” or “a person unwilling to work or use energy unnecessarily and positions themselves on their side rather than upright.” Here are 15 “lazy-friendly” ways you can exercise at home, according to experts and influencers.

Do This Lying Down Workout with Dumbbells

@justmetessab

Sometimes we feel lazy and unmotivated, and that’s okay. Exercise can be a good tool to help you feel connected and boost your energy. This is a perfect beginner workout routines for women you can do at home with a couple dumbbells. Girls, working out doesn’t have to be so complicated. Try this workout routine, listen to your body and if you like it, go to my bio, subscribe to my email list and keep an eye out for my Lazy Girl Workout calendar 😉 #lazygirlworkouts #lazygirl #lazygirlworkoutchallenge #lazygirlworkouttip #beginnerworkoutforwomen #beginnerworkoutroutine #beginnerworkoutprogram

Don’t feel like standing up? Benz suggests doing a light workout on the ground with a pair of dumbbells. Lying down, she demonstrates a few moves, including pullovers, bridge walks, butterfly crunches, chest presses, toe taps, and clamshells. She recommends 10 to 20 reps and 1 to 3 rounds.

Or, Stay in Bed and Do This Ab Workout

@nextlvlbody

7-min in Bed Ab Workout for Lazy Girls #workoutmotivation #fitnessmotivation #fittok #fyp

Don’t feel like getting out of bed? Using your mattress to do ab work will add a little resistance and keep you super comfy. This 7-minute in-bed ab workout includes a variety of exercises, like

Do This Glute Workout on the Floor

@justmetessab

Save this one to FIRE up the Glutes without leaving your side 👌🏽😉 I love incorporating this booty combo on my leg days but this is a perfect little something to do on a lazy day/rest day for that added toning and instant booty lift 🔥 #workoutideasforbeginners #workoutideasforwomen #workoutsformoms #workoutfromhome #workoutsforbusywomen #workoutforbusywomen #workoutideas #workoutsforbusymoms #lazygirlworkout #lazygirls #lazyday #bootyworkou

Benz shared a lazy but effective on-the-floor workout to “FIRE up the Glutes without leaving your side,” she writes in the TikTok post. “I love incorporating this booty combo on my leg days but this is a perfect little something to do on a lazy day/rest day for that added toning and instant booty lift.”

Do This Couch Workout While Watching TV

Sara Haley, American Council on Exercise (ACE) certified trainer and instructor, tells Body Network that her “Tabata inspired” couch workouts can be done while watching TV. “It’s a great fat-burning workout using just your body weight and your couch!” she adds in an Instagram post, demonstrating the moves.

Power Up Your Nintendo

CLEETHORPES, UK – MARCH 1, 2017: The original Nintendo Wii consoleShutterstock

Did you know that you can play video games and burn calories? Wii Fit video games are the perfect way to get a light workout in, says Haley. From dancing and martial arts to walking workouts, Nintendo offers a variety of choices.

RELATED: I Lost 10 Pounds in 4 Weeks on the Carnivore Diet

Do Some Cozy Cardio

Sporty man training on walking treadmill and watching TV at homeShutterstock

“Cozy cardio” is another fitness trend worth checking out. “Walk/jog in place or use a walking pad whenever you watch TV,” suggests Haley.

Here’s a Bed Workout for When You Wake Up or Right Before Slumber

Haley is all about her bed workout. “Have a quick workout you do regularly when you get up or go to bed,” she says. One of the moves? Use the side of your bed to do push-ups.

Do Some Lazy Girl Pilates

@natalieroseuk

Lazy girl pilates is my fav for the weekend. Hit + for workouts & tips #pilatesring #lazygirlworkout #workouttips #foryou

“Lazy girl pilates is my fav for the weekend,” exclaims Natalie Roseuk in her viral video. “This magic circle Pilates variation will sculpt your inner thighs, strengthen your core & define your shoulders all in one.

Invest in a Mini Treadmill

@emmafituk_

cosy cardio >>>> this is your sign to romanticise movement🥰☁️🧘🏼‍♀️💗🧸 Put your favourite gym outfit/ pyjamas/ cosy clothes on, light some candles, make yourself a hot drink, put a feel good film on and do some movement in the comfort of your own home!! 🫶🏼 Cozy cardio is one example of a very much needed mindset shift: from thinking exercise always has to be sweating your ass off in the gym, getting your heart rate up in a busy gym with harsh lighting and loud music 👉🏼 to honouring that exercise can be whatever feels good to you! Exercise isn’t only good for building muscle/ burning calories it’s also such a good stress relief and endorphin boost!! It’s a form of self-care🥰 #hotgirlwalks are one of the bestttttt ways to increase your energy expenditure (walking is SO underrated for fat loss) but even if you don’t have a walking pad at home- you can create a similar vibe doing some yoga, Pilates, watching a YouTube workout / dance workout !! I’ve definitely been prioritising wellness over intensity and listening to my body more. Sometimes I just don’t fancy doing a heavy weight sesh but setting up a vibe like this 👆🏼 (watching the grinch, christmas tree up, candles, a hot drink and little Bella getting involved 🐱😭🫶🏼) means I’m still getting in my steps, I’m staying active but it’s also a fun cute and cosy activity which makes me feel good!!!! let me know if you’re getting in with the cosy cardio club 🤝🏼🧸💅🏼 #cosy #cosycardio #cardio #fyp #trend #homeworkout #cosyvibes #romanticiseyourlife #cosyhome #christmas #walkingpad #treadmill #cardioworkout #homeworkouts #selflove #selflovejourney #exerciseismedicine #fitnessmotivation #motivation #fitnessgirl #hometraining #onlinecoach #trainingtips #foryou #easyworkout

Lots of “cozy cardio” devotees swear by mini, portable treadmills. Move them around your house and get your steps in while watching television.

Do Family Fitness Challenges

Want to burn calories while spending quality time with the family? Haley recommends family fitness challenges. On her Instagram account, she offers five fun fitness challenges to do with your kids:

1️⃣ Who can hold a wall squat the longest

2️⃣ Who can jump rope for 30 seconds without missing

3️⃣ Who can do a handstand (then add straddling your legs, etc.)

4️⃣ Who can get off the floor without using their hands

5️⃣ Dance contest - who can make Mom laugh the most

RELATED: What Happens to Your Body When You Stop Eating Snacks

Invest in an Under-the-Desk Elliptical

Mini Stepper Elliptical home gym equipment. Ideal for weight loss and improving overall fitness.Shutterstock

No more using work as an excuse to skip your workout. Buy an under-desk elliptical, like the Cubii Move, a $199 portable machine that you can put under your desk.

Do Some Stair Sprints

Do you have stairs in your house? Get your heartbeat up and burn calories fast. “Run up the stairs or do a circuit between chores,” Halsey suggests.

Do This Desk Workout

@fitpie365

Reply to @koblizek_je_best PART2️⃣ 🤫 shhh…What’s next ⁉️🔽 #SilentWorkout #TahukahAnda #TiktokGuru #fitpie @chrisyiwen #FitnessGuru #officeWorkout #LazyWorkout #officeworkouts #fitTok #deskexercise #LegWorkout

Sitting at your desk all day? You can do these exercises while working in your home office. It includes leg lifts.

Game on the Mini Treadmill

@presettable

The Gaming + Cardio combo has my heart!🥹💚😍 - #cozycardio #treadmillgaming #fortnite #treadmillworkout #gamingcardio #gamergirl #exercise #gamingfitness #fortnitestreamer

Are you a gamer? Presh, a gamer, demonstrates how you can make the time go by so much faster by gaming while you get your steps in.

Jump, Jump

@open_everyday

#cozycardio #cozycardioclub

Jumping on a mini trampoline is a great workout. And you can do it while watching television. Adding a spring to your step can help you get into shape faster. A NASA study published in the Journal of Applied Physiology claims that rebounding exercise is 68 percent more efficient than jogging. As far as calories burned, a study by the American Council on Exercise found that mini trampoline workouts effectively burn an average of 12.4 calories per minute for men and 9.4 calories per minute for women. According to a 2016 in the Journal of Sport and Health Science trampoline jumping also helps with bone density and strength.

Fitness & Workouts

She Transformed Her Body with These 4 “Lazy Girl” Weight Loss Hacks

Bilan_bilan_caliii2
Copyright bilan.caliii/TikTok
Leah Groth
By Leah GrothOct 25, 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 lose weight but don’t have a lot of time or energy to invest in it? Bilan (@bilan.caliii) is a social media influencer and law student who shares content on everything from study tips to weight loss hacks. In a recent viral video, she shares “some lazy girl weight loss hacks” that helped her slim down and lose weight. “These are tips that you guys could honestly start incorporating today,” she says.

Lazy Girl Hack 1: Walk

@bilan.caliii

The best things in life take time so no need to rush perfection. If you wanna lose the weight and keep it off it’s always better to start slowly and ease yourself into becoming the ideal version if yourself that you want to be 💕 #fyp #foryou #foryoupage #selflove #lawofattraction #selflovejourney #glowup #weightloss #fatloss #fitness #gymtok

“Number one, if you are lazy like me when you start your weight loss journey, go for a walk and don't go to the gym on day one. Don't go lifting weights; don't do all of that,” she says in her post.

RELATED: This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever

Gym Workouts Can Come Later

Sporty woman exercising on multistation at gym for arm and shoulders muscles. Fitness exercising in gym.Shutterstock

“Just start going for a walk after you eat your food, especially once you have breakfast, lunch, or dinner. Just go for a walk, get your steps up, get your body used to physical activity. It's the laziest thing. Don't bother going to the gym on the first day. Just get your steps in. Gym can come later,” she says.

Lazy Girl Hack 2: Carry a Water Bottle

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

Her next hack has to do with hydration. “Carry a water bottle with you everywhere you go and make sure it's full to the brim. This baby comes with me everywhere. It's by my bedside. It's there when I wake up, when I go to sleep, when I go to the gym, when I go to uni. Fill up your water bottle and drink your water now,” she says.

There Are Lots of Health Benefits of Hydrating

Sports woman drinking bottle of water.Shutterstock

According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED: This Man Walked 13,000 Steps Daily and Lost 12 Pounds Without Changing His Diet

Lazy Girl Hack 3: Don’t Tell Everyone You Know

She also recommends resisting the urge to tell everyone about your weight loss. “I personally find the phrase making moves in silence to be very, very cringe. However, when it comes to your weight loss journey, you need to live and die by that phrase. Nobody should know that you are losing weight because as soon as you start telling people, ‘Oh my God, I'm starting a weight loss journey,’ they'll start saying, ‘Well done. Congrats.’ They're gonna start giving you compliments. They're gonna start giving you your flowers,” she says.

You Don’t Want Endorphins to Release Until After You Lose Weight

“However, you are going to start getting the endorphins that you should be getting once you've lost the weight. Now you're getting all those feel-good endorphins before you start your weight loss journey, and you're just going to revert straight back to laziness. That was the story of my life for so many years. Literally keep it to like two, three people max that you can trust,” she recommends.

Lazy Girl Hack 4: Modify Your Takeout Order

Fast food concept with greasy fried restaurant take out as onion rings burger and hot dogs with fried chicken french fries and pizza as a symbol of diet temptation resulting in unhealthy nutrition.Shutterstock

And you don’t have to quit ordering takeout, but you should change up your order. “Sometimes we fail to admit to ourselves that we're actually addicted to takeout and junk food. So, if you're trying to cut it out, don't go cold turkey. Just start having takeout; that may be a little bit healthier. For example, instead of having fried chicken, instead of having kebabs and all this kind of stuff that's fried, start having chicken from places that are grilled,” she says.

RELATED: Woman Quit Alcohol For 30 Days and These 8 Changes Stunned Her Doctors

Order Healthier Sides

And, when it comes to sides, order very carefully, she suggests, as some of your favorites are full of fat and calories with little nutritional value. “Just stay away from the fries, the rice, and all of that kind of stuff, the garlic bread,” she adds. “Have the broccoli, have the sweet corn, and call it a day. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Exercises You Can Do Without Leaving Your Desk

young blonde woman in eyeglasses happy with raised hands, happy, celebrate, celebration, office, fitness
Shutterstock
Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

We've all been there—hunched over a keyboard for hours, back aching, shoulders tight. What if you could sneak in a workout without leaving your desk? According to Dani P. Johnson, a wellness physical therapist with the Mayo Clinic Healthy Living Program, brief exercise breaks can boost your productivity and provide effective resistance training. Try these five simple moves throughout your day to keep your body happy and your mind sharp.

1. Chair Pushups

Side view of an active young woman wearing sportswear doing push ups with the help of a chair at home

Shutterstock

No need to drop to the floor for these pushups. Sit on a sturdy chair with armrests, place your hands on the armrests, and keep your shoulders relaxed. Engage your core, then push yourself up slightly off the seat using your arms. Lower yourself back down slowly and repeat. This move works your triceps and shoulders while giving you a break from sitting.

Try for: 8-12 repetitions, 2-3 sets.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

2. Desk Pushups

Side View Of A Young Businesswoman Doing Push Up On Office Desk

Shutterstock

Ready to level up? "Place your hands shoulder-width apart on the edge of your desk. Walk your feet back, shifting your weight onto your toes. Lower your chest toward the desk, then push back up to the starting position," recommends physical therapist and athletic trainer Dr. Eric Moogerfeld, DPT, through Cleveland Clinic. Just make sure your desk is stable enough to support your weight!

Try for: 8-10 repetitions, 2 sets.

3. Chair Squats

Young beautiful fitness girl exercising with chair in gym, chair squats

Shutterstock

Let's get those legs working! "Sit toward the front of a sturdy chair with your knees bent and feet flat on the floor, shoulder-width apart. Rest your hands lightly on the seat or cross them over your chest. Slowly stand up, using your hands as little as possible. Pause, then slowly sit back down without collapsing into the chair," recommends the CDC's STEADI program.

Try for: 10-12 repetitions, 2 sets.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

4. Toe Raises

Yoga Workout In Office Behind Business Computer. Gymnastics And Leg Training

Shutterstock

Don't forget about your calves! Cleveland Clinic notes that "your calves help you run, walk, jump, and balance. Calf raises strengthen them." Start by doing these while sitting. As you build strength, try standing behind your chair for support.

Try for: 15-20 repetitions, 2-3 sets.

5. Sidekicks

The beauty lady is wearing exercise suit,standing beside wooden chair,putleft hand touch the chair,put right hand to akimbo,raise right leg up in the air,basic pattern for exercise

Shutterstock

Finally, strengthen those hips! Stand behind your chair for balance, then lift one leg out to the side while keeping your body upright. Keep the movement controlled (no swinging!), then lower it back down slowly. Repeat with the other leg. This exercise improves both strength and balance.

Try for: 8-10 repetitions per side, 2 sets.

Why These Quick Moves Matter

Fit businesswoman doing stretching exercises on a wooden office table while working on her laptop computerShutterstock

These five-minute exercise breaks add up to big benefits over time. "If you do that four or five times throughout the day, you've really gathered a great deal of resistance training and body weight exercises spread out throughout your day," explains Johnson. "So it makes it a little more doable if you're not able to get to the gym."

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Long-Term Payoff

Rear View Of Woman Working From Home On Computer In Home Office Stretching At DeskShutterstock

Dr. Nathan LeBrasseur, Director of the Robert and Arlene Kogod Center on Aging at Mayo Clinic, stresses that consistency is key: "Just adding 30 minutes of activity daily can be beneficial. It may have benefits for muscle strength, bone health, or even cognitive health and function." Try setting calendar reminders every 90 minutes as your cue to stand up and move—even the most dedicated workers can spare two minutes for their health.

Small Habits, Big Results

Young businessman laughing while walking in a modern office carrying a laptop with colleagues at work in the backgroundShutterstock

"Many studies show that exercise can mitigate virtually every one of the effects of aging, including loss of lean muscle mass and increased fall risk. These little things really work if done regularly—you're going to reap magical benefits," says professor of physical medicine and rehabilitationDr. Edward Laskowski. Consider pairing these exercises with other daily habits—like doing chair pushups while waiting for your computer to boot up or toe raises during conference calls—to make them second nature.

So next time you feel that afternoon slump coming on, try a few desk exercises instead of reaching for another coffee. Your body will thank you today, and your future self will thank you even more. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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Britany Williams Shares 10-Minute, Zero Equipment Beginner Workout

britany-williams-4
britanywilliams/Instagram
Leah Groth
By Leah GrothAug 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

Britany Williams is a personal trainer and influencer whose workouts are featured on the Sweat app. She regularly shares mini workouts via her Instagram account, many of which can be done without any equipment and in the comfort of your own home. She recently shared a quick but effective routine for beginners. “Need a no fuss QUICK workout? Try this 10 minute workout with no equipment needed from my new program The Daily 10 Challenge in the @sweat app 🎉” she captioned the series of clips, which demonstrate each of the exercises. Here is everything you need to know about the workout and all of her other diet and fitness tips.

No Equipment Needed

She recommends 5 exercises, doing each for 30 seconds, and completing 3 rounds of the set. “This workout targets your shoulders, core, quads and glutes - no equipment needed,” she explains.

  • Bird Dog
  • Supine March
  • Shoulder Cars
  • Glute Bridge
  • Lunge

Eat Foods That Make You Happy

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

In a TikTok clip, Britany encourages her followers to change the way they eat. “Often we leave off the foods that give us joy when building our plate. When in reality, what if we started there? What if when you were building your meal plan or your diet or your whatever it is, what if you started your meal plan with keeping in the foods that make you happy and then you had to build around that? What on my plate today supports my nutrition and supports my goals, but what also supports my joy?” she says.

Related: I Lost 30 Pounds With This Walking Routine

Work Your Upper Body When You Are Unmotivated to Work Out

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“If you're the kind of girly who's motivated most days to workout, but then there's that one to two days a week that you just struggle with, save your upper body workouts for those days,” she suggests. “Mentally, there is something easier about standing still and just moving weight around with your arms and upper body than there is about having to lower your entire torso down into a squat or a lunge and getting back up. Zero percent backed by science, but a hundred percent backed by my own personal experience.”

Run More with These 5 Tips

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

In a TikTok video, Britany unveiled “five realistic tips to make it a little easier” to go running. “Number one, sometimes run without your watch. Get used to how your body feels without always worrying about pace. Number two, a quick warmup is a game changer before longer runs, especially if you run in the morning. Number three, if you're a beginner, take breaks. Alternate walking and running for one minute intervals, increasing the length of the run interval every couple of weeks. Number four, get the right shoes. I get new shoes every 400 miles or so, and my knees thank me every time. And number five, realize every step forward, whether it be for five minutes or for an hour, is a step forward in your goals.”

Related: #1 Best Breakfast for Proteins According to Dietitian Who Lost 100 Pounds

How to Do a Push Up If You Struggle

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Britany admits that she has “struggled with pushups for years” and offers a tip on how to make them easier. “The idea of doing pushups on your toes was just never approachable for you. You need to elevate your hands on a chair. The higher your hands are relative to your feet, the easier it's going to be and it's going to be so helpful,” she says.

💪🔥Body Booster: Try and do at least a 10-minute workout every day for a week and then ask yourself how you feel. You will likely be motivated to do longer workouts the next week. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

10-Minute Full Body Workout for Losing Weight, According to Britany Williams

britany-williams-5
britanywilliams/Instagram
Leah Groth
By Leah GrothJun 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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.

You don’t need to spend an hour at the gym to get a good workout in. According to Britany Williams, a Sweat trainer and social media influencer, it all takes 10 minutes. She recently shared a new workout via Instagram that can be completed fast and at home. Here is everything you need to know about the workout – and 8 of the trainer’s top diet and fitness tips.

All You Need Is a Resistance Band

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.Shutterstock

“Short on time? This FULL BODY workout using a resistance band is exactly what you need. This workout is from my new Core and Restore workout program that helps minimize core dysfunction and improve posture alignment,” Williams writes in the post.

Here Is the Circuit

britany-williams-2britanywilliams/Instagram

“Do each exercise for 30 seconds on each side and repeat the circuit 2x. Minimize rest between exercises,” she adds, revealing the workout.

EXERCISES ⬇️

▪️ Squat + Straight Arm Kickback

▪️ Kneeling Single Arm Row

▪️ Kneeling Chest Press

▪️ Pallof Press

▪️ Rotational Kickstand Deadlift

Eat Food That Supports Your Goals, Nutrition, and Joy

Fitness,Breakfast,running,healthy,eating,saladShutterstock

In a TikTok video, Britany explains her approach to diet. “Often, we leave off the foods that give us joy when building our plate. When, in reality, what if we started there? What if when you were building your meal plan or your diet or whatever it is, you started your meal plan by keeping in the foods that make you happy, and then you had to build around that? What on my plate today supports my nutrition and goals, but what also supports my joy?” she says.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Save Upper Body Workouts for Lazy Days

Beautiful blonde middle age woman doing weights exercises with dumbbells outdoors, sunny summer evening. Healthy active lifestyle, body consciousShutterstock

Britany recommends a hack for lazy workout days. “If you're the kind of girly who's motivated most days to workout, but then there's that one to two days a week that you just struggle with, save your upper body workouts for those days,” she suggests. “Mentally, there is something easier about standing still and just moving weight around with your arms and upper body than there is about having to lower your entire torso down into a squat or a lunge and getting back up. Zero percent backed by science, but a hundred percent backed by my own personal experience.”

Run

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

Running — great for cardiovascular health, muscle building, and weight loss, per the Mayo Clinic — is one of Britany’s favorite workouts. “For every mile run, the average person will burn approximately 100 calories,” they say. If you can’t go for a long run, she recommends alternating walking and running for one-minute intervals, increasing the length of the run interval every couple of weeks.

Do Push Ups

Gorgeous brunette warming up and doing some push ups a the gymShutterstock

Britany has “struggled with pushups for years” but claims to know the secret to getting them done. “The idea of doing pushups on your toes was just never approachable for you. You need to elevate your hands on a chair. The higher your hands are relative to your feet, the easier it's going to be, and it's going to be so helpful,” she says.

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

Show Up for Workouts When You Can

Workout,Training,Exercise,Plan,And,Daily,ScheduleShutterstock

As a new mom, Britany always reminds her followers to go easy on themselves. “I went from working out six days a week religiously to having more days where I don’t work out than days that I do. 🫠I share this not as a get-out-of-jail-free card - I don’t want you to skip your workout. I share this so you know that it’s normal to have seasons of life where workouts are sporadic and short. You’ve just gotta focus on showing up when you can,” she writes.

Be Yourself

britany-williams-1britanywilliams/Instagram

Britany revealed to Sweat her number one piece of advice. “To be yourself,” she said. “As someone who is in the social media space, I find it really easy to want to fall into line with other people. It was the same thing when I had a corporate job - it was really easy to do what I thought was wanted of me or what was going to get me a promotion. But I’ve always found that results are much better when you just show up as you.”

Chocolate Ice Cream

Top view Close up Stainless steel ice cream scoop is scooping chocolate flavor ice cream meat.Shutterstock

If Britany could only eat one food for the rest of your life, what would it be? “It would most likely be chocolate ice cream. No, I take that back. It’s going to be chocolate chip cookies, but they would be really specific cookies. My husband makes these chocolate chip cookies with oatmeal, pecans or walnuts, cinnamon, really big chocolate chunks, and some sea salt on top. This restaurant down the street from where I live put rosemary in their chocolate chip cookies, so let’s add that, too,” she told Sweat.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Do Her Favorite Exercise

Sporty woman tying shoelace on running shoes before practice. Female athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

If Britany could only do one exercise for the rest of her life, what would it be? “It would probably be a thruster - a squat and press with dumbbells in my hands. It’s full-body. It gets your heart rate up… Wait, scratch that as well. If I could only do one exercise, I would definitely run. My knees would hate me, but so be it,” she told Sweat.

💪🔥Body Booster: Run for better health and weight loss. Can't run long? No problem! Try alternating 1-minute walks and runs. Gradually increase your running time every few weeks.

Nutrition & Diet

Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

Walk 10,000 Steps Every Day

Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

Prioritize High-Protein, Nutrient-Dense Foods

Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

Strength Train At Least 3 Times Weekly

Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

Take The Right Supplements

While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

Prioritize Deep Sleep and Recovery

You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

Stay Consistent Without Extreme Dieting

Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

Focus on Compound Exercises and Progressive Overload

When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

Balance Your Macros Without Obsessive Tracking

While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

Create Accountability Through Community

Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months

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Christopher Roback
By Christopher RobackApr 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

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Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

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Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

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You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

soy cheese tofu diced on a cutting board, basil closeup​Best: Tofu, Tempeh, & QuinoaShutterstock

One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

Happy couple having romantic walk on beach. Space for textShutterstock

Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

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Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

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Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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