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20 Abdominal Fat-Blasting Tips for a Flatter Stomach in 60 Days

Get a flat belly in under two months by making a few simple lifestyle changes.

Leah Groth
By Leah GrothJun 13, 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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Leah Groth
By Leah GrothJun 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
Fitness & Workouts

Do you want a flatter tummy in two months? Making a few simple health and lifestyle changes can make a huge impact when it comes to belly bulge, according to Kylie Bensley, MS, RD, Certified Nutritionist, Clinical Dietician and Founder of Sulinu. Here are 20 abdominal fat-blasting tips for a flatter stomach in 60 days.

Swap Sweet Sodas for Tea and Stevia

Soft drinksShutterstock

“Swap soda and flavored drinks for a drink that’s a mix of green tea and black tea sweetened with a splash of stevia,” Bensley recommends. “The thermogenic effect of the green tea will slightly raise your metabolism, and the swap from the sodas will clean up your diet from harmful chemicals.”

Stick to Lower Calorie Dessert

February 3, 2023. Spartanburg, SC USA. An assortment of Jello-O gelatin snacks packaged in plastic cups.Shutterstock

You don’t have to quit eating dessert to blast belly fat. “Satisfy your sweet cravings with a dessert under 300 calories. This keeps you from binging and eating empty sugar foods,” Bensley advises.

Switch to Higher Intensity Workouts

Blurred and cropped image of a beautiful young athletic girl in leggings and top crouches with dumbbells at home. Sport, healthy lifestyle.Shutterstock

If you are doing lower intensity workouts, consider upping the intensity. “Do higher intensity exercise such as HIIT which is shown to lower the visceral fat (the fat around the organs),” recommends Bensley.

RELATED: I Lost 20 Pounds with the 12-3-30 “Advanced” Walking Workout

Hydrate

Young african american woman drinking water, having break during training outdoors, thirsty black female enjoying refreshing drink after jogging, wearing wireless earphones and armband, copy spaceShutterstock

Hydration should also be a priority. “Hit your fluid goals with a minimum of 64 fluid ounces; 96 ounces on hotter days or days you exercise,” she says. Pro tip? “It’s best to consume water in the morning before anything else.”

Limit Electrolyte Water

Orange fizzy powder and water glass with copy space. Healthy supplement.Shutterstock

Next, limit electrolyte waters. “Some of them contain over 1,000 mg of sodium (2,000mg is the daily limit), and without the proper balancing of other minerals, the excess sodium can result in overall swelling,” says Bensley.

Avoid Drinking Your Calories

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Avoid drinking your calories. “The average American consumes 400 calories via beverages daily,” says Bensley. “Opt for sugar-free choices such as tea, water, or water flavored with fruits or cucumber.”

Go Salt-Free

Salt Shaker, Salt, Food.Shutterstock

“Substitute salt for salt free items,” says Bensley. “The body retains more water resulting in a higher number on the scale when you consume too much salt.”

Eat at Home More Often

Image of happy excited young friends loving couple chefs on the kitchen eat tasty pasta.Shutterstock

Eat at home more often than not, Bensley recommends. “This way, you have control over what goes in your food and can monitor calories,” she says.

Consume High Potassium Food

Fresh bananas on wooden backgroundShutterstock

Consume high potassium foods to limit swelling,” says Bensley. “Potassium regulates sodium, therefore, it lowers the water retention in the body caused by sodium.”

Drink Green Tea

Japanese green teaShutterstock

Drinking green tea may help you slip down. “Several studies on green tea catechins show that although the weight loss effects are modest, a significant percentage of fat loss is harmful visceral fat,” she says.

Modify Your Approach to Eating

Cropped image of a beautiful and fit Asian woman in gym clothes cutting an avocado and preparing her healthy breakfast in the kitchen before going to the gym.Shutterstock

Modifying your approach to eating is key, Bensley maintains. “See food as fuel, not an enemy,” she encourages. “Try to eat 30g of high protein at every meal, 25+ grams of high fiber will help increase satiety to keep you fuller for longer and give you more energy.”

Understand Hunger Cues

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

Understanding hunger cues is key, says Bensley. “Eat when you are hungry, not when you are ravenous, and stop eating when you are satisfied, not when you are overly full or stuffed.”

Chew Thoroughly

Young beautiful hispanic woman eating at the restaurantShutterstock

Chew everything to applesauce consistency, Bensley says. “This will slow down the eating process. You are likely to feel more satisfied when eating because it gives food time to travel to your stomach. It also helps with the digestive process by breaking down food in the mouth rather than in the digestive system, which may also help with bloating,” she explains.

Intermittently Fast

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

Intermittent fasting is effective for belly fat loss, according to Bensley. “Choose a fasting window that will help you eat less throughout the day. A window of fasting can be between 12 to 16 hours,” she says.

Eat Probiotic Food

Close-up of woman's hand holding yogurt while eating at home.Shutterstock

Eat probiotic food daily, Bensle suggests. “This promotes healthy gut bacteria and can also reduce bloating.” Good choices include yogurt, kefir, cottage cheese, cheddar cheese, sauerkraut, kombucha, pickled vegetables, kimchi, miso, and tempeh.

Drink Mocktails, Not Cocktails

Two friends cheers and clink fancy mocktails in the pool, swimming inflatablesShutterstock

“Swap alcohol for low-sugar mocktails,” Bensley recommends, sharing the following recipe.

Ingredients:

  • ½ cup pear juice
  • 2 tbsp pomegranate seeds
  • ½ cup fruit kombucha
  • ½ lemon, juiced
  • 2 sprigs rosemary

Directions:

  • Combine pear juice, kombucha, pomegranates, lemon juice and ice in a blender cup or cocktail shaker
  • Shake vigorously before pouring into your favorite glass
  • Garnish with rosemary and/or pear slices

Eat Digestive Bitters

Weight,Loss.,Happy,Girl,Measuring,Waist,With,Tape,Standing,InShutterstock

Eating digestive bitters can also impact your waistline. “This helps your body release gut hormones that make you feel full and can help you produce more saliva, which helps with digestion,” she says.

Drink Herbal Tea

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

Drinking herbal teas, such as fennel tea, can help you debloat. “Commonly used in India, this seed is consumed after meals to banish tummy bloat,” says Bensley.

Avoid Gassy Food

Brussels,Sprouts,Roasted,vegetableShutterstock

Avoid gas-producing foods, Bensley recommends. “These include beans, cruciferous vegetables (brussels sprouts, broccoli, cauliflower), carbonated beverages, onions and garlic. Cruciferous vegetables contain the sugar raffinose, which is a gas-producing sugar,” she says.

RELATED: 10 Ways to Slim Down at Lunchtime if You're 50+

Reduce Your Calorie Intake

calorie counting app on smartphone screen. Counting calories on a diet. Weight lossShutterstock

Finally, slightly lower your caloric deficit. “A 250 calorie deficit daily will result in a 0.5lb weight loss/week; a 500 calorie deficit per day will result in a 1lb weight loss/week,” Bensley points out.

💪🔥Body Booster: Eat probiotic food daily. It will help promote healthy gut bacteria and can also reduce bloating.

fat losswalkingweight losshiitintermittent fastingprotein

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Fitness & Workouts

4 Standing Ab Exercises to Flatten Stomach

Petra Genco
Copyright Petra Genco/YouTube
Christopher Roback
By Christopher RobackMar 24, 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.

Finding time for floor exercises can be challenging, and as we age, getting up and down becomes increasingly difficult. But what if you could transform your midsection without ever having to lie on the floor? That's exactly what fitness expert Petra Genco promises with her standing ab routine.

Petra Genco, a trainer with over 700,000 subscribers, has dedicated herself to helping women in their 40s, 50s, and beyond reclaim their fitness. "It's my mission to help women over 40 get back into shape and prove that it is possible and not too late for us to get our confidence back and feel great again," says Petra. Her simple 5-minute standing ab workout can be done anywhere and delivers real results for women who thought a flat stomach was no longer possible.

Why These Standing Exercises Are Perfect For Women Over 40

As we age, our bodies change in ways that require us to adapt our fitness routines. "Our bodies change as we get older, we've had kids, we're on or we have been on the menopause and things just don't work as they used to," explains Petra, "so we need to exercise differently."

The beauty of these standing exercises is that they don't require getting up and down from the floor. Petra points out that these moves are "really effective and will pull that tummy in," with the added bonus that "you can do them anywhere."

The Hidden Benefits Beyond a Flatter Stomach

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.​Natural Booster #5: Gut-Supporting ProbioticsShutterstock

Before diving into the exercises, it's important to understand why core strength matters. "By strengthening, tightening and toning our core, you'll reduce the risk of back pain and injuries," says Petra.

A strong core also helps support your pelvis, lower back, and hip muscles, improving balance and stability. "You'll be less likely to fall over and it also allows for a solid firmer centre making you less likely to suffer from any back pain," Petra adds. Read on for the 5-minute standing ab workout.

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

1. Standing Crunches

Active young brunette in sport clothes standing on yoga mat and making criss cross crunches exercise. Multiracial healthy woman training abs during domestic workout.

Shutterstock

This exercise works all the muscles at the front of your abdomen and is particularly effective for that stubborn lower belly area.

How to do it:

  • Stand with feet hip-distance apart
  • Raise your arms straight up in the air
  • Lift one knee while simultaneously pulling your arms down into a crunch position
  • Keep your stomach engaged throughout the movement
  • Perform slowly and with control.

"This exercise works all your muscles at the front and is great for that stubborn lower belly that just won't shift," says Petra.

Reps: Aim for 30 total reps. Start with 3 sets of 10 if needed.

2. Elbow to Knee

This move challenges the rotation of your core, specifically targeting the transverse abdominal muscles.

How to do it:

  • Stand with feet hip-distance apart
  • Place your hands by your ears
  • In a twisting motion, touch your elbow to the opposite knee
  • Keep your stomach strong throughout the exercise.

"This exercise challenges the rotation of our core, working the transverse muscles here at the side," Petra explains.

Reps: Work up to 30 reps in one go. Begin with 3 sets of 10 or 2 sets of 15 if needed.

3. Toe Touches

Caucasian woman in standing big toe hold pose at gym. Female practising yoga asana in fitness studio.

Shutterstock

This simple but effective exercise engages both your abdominals and legs.

How to do it:

  • Stand with feet hip-distance apart
  • Lift your left leg and touch it with your right hand
  • Repeat on the opposite side
  • Movement should be slow and controlled.

"Don't worry if you can't touch your toes," Petra reassures, "touching your knee or your shin is just as good."

Reps: Aim for 30 reps in one set followed by a 15-second break. If that's too challenging, 15 reps will also be effective.

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

4. Forward Punches

Woman shadowboxing in a cross training gym

Shutterstock

This dynamic exercise works the transverse abdominal muscles while also getting your heart rate up.

How to do it:

  • Stand with feet wider apart
  • Keep knees slightly bent
  • Punch from side to side, twisting your torso
  • Squeeze your stomach as you twist
  • Extend your arms as if reaching for the opposite side of the room.

"I really love this exercise. It's great for fitness, it gets the heart going and it gets a sweat on," says Petra.

Reps: Perform 30 counts without stopping if possible.

Put It All Together For Maximum Results

Woman doing high knee twist exercise on the beach with sunrise on the morning. Standing crunches​1. Standing CrunchesShutterstock

Combine all four exercises for a quick yet effective core workout:

1. 30 reps of standing crunches

2. 15-second rest

3. 30 reps of elbow to knee

4. 15-second rest

5. 30 reps of toe touches

6. 15-second rest

7. 30 reps of forward punches.

"These four moves combined will give you a great five-minute workout that you can do anywhere," Petra says. "For example, if you have a few minutes spare at work or home, you can stand up and get this workout done."

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

Make These Exercises Part Of Your Daily Routine

Mature woman doing sport in a coastal port. Arm training throwing boxing punches. Female doing shadow boxing outdoors.

Shutterstock

The key to seeing improvement in your midsection is consistency. "Remember if you want real results then you have to stay consistent with this workout," advises Petra. To make it more enjoyable, she suggests putting on your favorite music while exercising.

"I'm not saying these are the only ab exercises you should do," Petra clarifies, "but if you include them in your daily routine two or three times a week or whatever you can do, you are going to see results in your waistline, in your health, your body and your strength."

Don’t Forget About Healthy Eating

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For optimal results, Petra recommends increasing your daily activity, reducing sitting time, and following a healthy diet. "Keep in mind it's best to focus on your core abdominal strength instead of craving that six-pack stomach," she adds.

Start these four simple exercises today and take the first step toward a stronger, flatter midsection in just 5 minutes a day—no matter your age.

Fitness & Workouts

Lose 20 Pounds in 4 Months With These 4 Hacks

Miranda Forrest corporatestronggirl
Copyright corporatestronggirl/Instagram
Leah Groth
By Leah GrothJan 25, 2025
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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Are you struggling to blast your belly fat? One expert claims to know the secret to getting rid of it. Miranda Forrest is a fitness coach for corporate women. “I help corporate women own their fitness journey w/o sacrificing their career, wine nights, or fav foods,” she writes in her Instagram bio. In a new social media post, she reveals her tactics for getting rid of a flabby midsection as soon as possible. “If I were to wake up tomorrow and gain 20 pounds of belly fat…here’s what I would do to lose it in 4 months as a busy corporate girl,” she writes.

You Don’t Have to Go to Extremes

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You don’t have to go to extremes to blast belly fat. “It can seem super confusing and frustrating trying to lose weight, but it doesn’t have to be. 5 years ago I would have tried low carb, HIIT classes, running, and maybe it would have worked for a bit, but the progress always stopped,” Miranda writes.

These Science-Backed Methods Will Keep Your Body From “Adapting to the Stimulus”

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“My body was adapting to the stimulus I was giving it. Here’s how to avoid that adaptation and how I would lose those 20lbs after learning the science behind losing body fat and toning,” she continues.

Lift Weights

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Lifting weights is the first thing you need to do. “Start resistance training,” she recommends. “None of this light weight lifting, though. Heavy weights with continued reps and weight increases to avoid adaptation.”

Track Macros

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

You also need to stay accountable when it comes to your diet. “Start tracking macros,” she says. “Ensure you’re eating the right foods to lose body fat and maintain lean muscle.”

Start a Calorie Deficit

Counting calories, different food with written quantity of calories, diet concept.Shutterstock

To lose weight you need to be in a calorie deficit. “Start a calorie deficit - I’d make sure I’m in a calorie deficit of 500+ calories per day to lose around 1lb per week,” she writes.

Do Low Intensity Cardio

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And, do some cardio. “Start low intensity cardio - I’d increase my steps and add in low intensity cardio to help ensure I was in a calorie deficit for the day,” she says.

She Eats 2300 Calories Per Day

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In another post she reveals details about her own routine. “Instead of avoiding carbs, cake and running for hours and hours each week, here’s exactly what I’m doing to maintain 19% body fat and stay lean this winter,” she said. “I eat 2300 calories daily, 150g protein, 255g carbs, 80g fats. I never skip my bagel in the morning and ensure I can have a sweet treat before bed.”

She Walks and Lifts Weights

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She also makes sure to get her steps in. “I aim for 10k daily steps to ensure I’m getting activity in (my desk treadmill is the only way I make this possible),” she writes. “I lift 3 times per week (non of those “strength training” classes bc that’s a waste of time imo) and get 1-2 days of 30-45 min of cardio for heart health.”

She Meditates and Journals

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She also gets her zen on. “I take the first 30 minutes of my day to meditate, journal and stay off my phone (way more important than you’d think for the mental),” she says.

She Gets Rest and Takes Time for Self-Care

Serene woman sleeping at night in the bedroomShutterstock

And, she allows her body the chance to regenerate. “I start my bedtime routine around 7:30pm so I can be in bed reading by 8pm and lights out at 9pm,” she says. “I also make time for self care and socialization — we NEED to spend time with the girls in order to be our best selves.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Christopher Roback
By Christopher RobackMar 25, 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.

The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

The 20-Second Workout That Changed Everything

Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.

"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Focus on Strength

Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

Why Her Old Workouts Weren't Working

"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."

Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

Chill Out To Slim Down

Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.

The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

Eat This, Not That

Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.

For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.

Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.

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

Dress Smart, Look Slimmer

How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.

On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

You're Not Invisible After 40

Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."

She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

My Ballet Trick That Works Every Time

Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.

"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Start Today, See Results Tomorrow

Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.

By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Fitness & Workouts

4 Ab Exercises I Swear By for a Flatter Stomach After 40

Petra Genco
Copyright petragenco/Instagram
Alek Korab
By Alek KorabOct 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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As we age, our bodies change. Weight seems to accumulate more easily, especially around the midsection, and losing it becomes increasingly challenging. If you've found yourself in this frustrating situation, you're not alone. Petra Genco, a coach specializing in helping women over 40 lose weight and regain their confidence, understands this struggle firsthand. After successfully shedding 30 pounds herself, Petra now shares her expertise to help other women achieve similar results.

The Science Behind Weight Loss

Before diving into specific exercises, it's important to understand the fundamentals of weight loss. The Centers for Disease Control and Prevention (CDC) says, "For overall health, adults need at least 150 minutes a week of moderate-intensity aerobic activity." They also note that "Physical activity is important if you are trying to lose weight or maintain a healthy weight. More physical activity increases the number of calories your body uses for energy."

Why Standing Ab Exercises Are Perfect for Women Over 40

"We're going to be covering four standing ab exercises," Petra begins her post. "These exercises are easy to do, so don't worry if you can't do floor sit-ups or crunches. The following four exercises are really effective and will pull that tummy in. A great bonus is that you don't have to get up and down off the floor, and you can do them anywhere."

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Adapting to Age-Related Changes

Petra acknowledges the challenges many women face: "As we know, our bodies change as we get older. We've had kids, we're on, or we have been on the menopause, and things just don't work as they used to. So we need to exercise differently." Her approach focuses on exercises that "strengthen your core, give you a flatter stomach, and if you add in a good healthy diet, you'll start to get a strong stomach and lose that fat too."

The Importance of Commitment and Goal-Setting

The CDC underlines the importance of commitment in weight loss: "Whether you have a family history of heart disease or want to feel better in your clothes, write down why you want to lose weight. Writing it down can confirm your commitment." They also recommend setting realistic goals: "Set short-term goals and reward your efforts along the way. Maybe your long-term goal is to lose 40 pounds and to control your high blood pressure. Short-term goals might include drinking water instead of sugary beverages, taking a 15-minute evening walk, or having a vegetable with supper."

Standing Crunches: Target Your Stubborn Lower Belly

"This exercise works all your muscles at the front and is great for that stubborn lower belly that just won't shift," Petra explains. To perform this exercise, stand with feet hip-width apart, raise your arms straight up, then lift one knee while pulling your arms down into a crunch position. "Squeeze your stomach all the time and keep it slow and controlled," Petra advises. Aim for 30 reps, but start with 3 sets of 10 if needed.

RELATED:I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

Elbow to Knee: Challenge Your Core Rotation

"This exercise challenges the rotation of our core, working the transverse muscles here at the side," says Petra. Start with your feet hip-width apart, your hands by your ears. In a twisting motion, touch your elbow to the opposite knee. Petra emphasizes, "As always, keep your stomach really strong throughout the whole exercise." Work up to 30 reps, starting with smaller sets if necessary.

The Role of Physical Activity in Weight Management

The CDC states, "Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss." They also note that "Most weight loss occurs from decreasing calories. However, the only way to maintain weight loss is to engage in regular physical activity."

Toe Touches: Engage Your Abs and Legs

Petra reassures, "Don't worry if you can't touch your toes. Touching your knee or your shin is just as good." She describes the movement: "Standing with your feet hip-distance apart, lift your left leg and touch with your right hand, then repeat." Petra adds, "I really like this exercise. It's simple but effective. If you do this exercise properly, slowly, and controlled, you can really feel your abdominal muscles contract. And also, the great thing about this exercise is that it works your legs as well."

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

Forward Punches: Boost Your Fitness and Core Strength

"Again, like the elbow to knee exercise, they're working the transverse muscles or these here at the side," Petra explains. Stand with feet wider apart and soft knees, then punch from side to side. "Squeeze that stomach as we twist and stretch your arms as if you're trying to touch the other side of the room," she instructs. Petra enthuses, "I really love this exercise. It's great for fitness. It gets the heart going, and it gets a sweat on."

Combining Exercises for a Quick, Effective Workout

Petra recommends combining these four exercises into a 5-minute workout routine. "To recap, you're going to put all of these four exercises together, and it will give you a nice five-minute workout to get your stomach looking trim," she says. Do 30 reps of each exercise with a quick rest between moves. "Remember, if you want real results and you have to stay consistent with this workout and to make it easier for you, why don't you put on your favorite music whilst you do it," Petra suggests.

The Benefits of Core Strengthening

Petra reminds us about the importance of these exercises: "By strengthening, tightening, and toning our core, you'll reduce the risk of back pain and injuries, so you'll also be able to move around so much easier. A strong core will also help your pelvis, your lower back, and your hip muscles giving you better balance and less likely to fall over." This aligns with the CDC's statement that "Regular physical activity provides immediate and long-term health benefits. Being physically active can improve your brain health. Other benefits include stronger bones and muscles and better ability to perform everyday activities."

RELATED: I Replaced These 10 “Clean” Foods and I’ve Never Looked Better

Achieving Long-Term Results

"To lose weight around your belly, increase your daily activity, reduce the amount of time you spend sitting and follow a healthy diet," Petra advises. She adds, "Keep in mind it's best to focus on your core abdominal strength instead of craving that six-pack stomach."

The CDC recommends continually monitoring your progress: "Revisit your goals and evaluate your progress regularly. Decide which parts of your plan are working well and which parts need to be changed. Use this information to revise your goals and plan."

By incorporating these exercises into your routine 2-3 times a week, along with increased daily activity and a healthy diet, you can start to see results in your waistline, health, and overall strength. With consistency and dedication, these standing ab exercises can help you achieve a flatter stomach and improved core strength, proving that it's never too late to get back into shape and feel great again. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

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

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

,Bubbly,Soda,Pop,Ice,Cubes,sugar, coke, pepsi, cola​Soda and Sugary DrinksShutterstock

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

Long-Term Goals

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

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

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

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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