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Nutrition & Diet
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

20 Ways to Lose Body Fat Really Fast From Top Nutritionist

Achieve your weight loss goals with these healthy habits.

Leah Groth
By Leah GrothJun 03, 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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Leah Groth
By Leah GrothJun 03, 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
Nutrition & Diet

Do you want to slim down fast? While gradual weight loss is always the most sustainable approach, if you want to jumpstart your weight loss program and lose body fat fast, there are some simple habits you should incorporate into your routine ASAP, says Jamie Maitland, Certified Holistic Nutritionist, Fitness Trainer, Founder of The Office Health and author of The 21 Day Reset Cookbook. Here are 20 ways to lose body fat really fast from a top nutritionist.

Watch Portion Sizes

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Without overthinking the β€œcounting of macros,” watch your portion intake, encourages Maitland. β€œUse common sense here and do your best not to have your brain on autopilot in this category,” she explains. If needed, she recommends using a measuring cup.

Consider Intermittent Fasting

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Intermittent fasting isn’t for everyone, but you should consider it, Maitland says. β€œThis can help naturally boost your metabolism and also gives your body a break from digesting.” Intermittent fasting works by β€œprolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” adds Johns Hopkins Medicine.

Or, a 24-Hour Fast

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Or, you can consider a full 24-hour fast β€œwhich does absolute wonders for the body,” according to Maitland. β€œWhen your body is in a fasted state you are able to tap into your fat storages more easily vs using glucose,” she says.

Prioritize Protein

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Another no-brainer per Maitland? β€œPrioritize protein,” she says. β€œI know you’ve heard that before, but ACTUALLY DO IT and see how you feel. Consuming high amounts of protein can help reduce your hunger hormone. Our bodies also burn more calories digesting protein vs. carbs.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Amp Up Fiber Intake

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Also, amp up fiber intake, she encourages. β€œEat plenty of fiber to help aid in digestion,” she says. Fiber also makes you feel full faster, so you will be less likely to overindulge.

Hydration

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Hydration is key, says Maitland. β€œDrink your water!” she exclaims. β€œThis will help move everything along within the body such as your food.”

Limit Processed Foods

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Are you eating a lot of packaged junk? This is a diet no-no, says Maitland. β€œLimit processed foods,” she recommends.

RELATED: 15 Surprising Benefits of Ozempic, According to Science

Eat Mindfully

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β€œEat with your brain on,” not just with your belly, says Maitland. β€œThis is also known as eating mindfully.”

Eat Healthy Fats

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While some fats should be avoided, others are essential for weight loss. β€œIncorporate healthy fats such as salmon and avocado into your diet,” says Maitland.

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

Decrease Sugar Intake

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Sugar isn’t going to do you any favors if you want to lose weight. β€œMinimize or eliminate sugar,” Maitland recommends. β€œTry using organic allulose or monk fruit instead.”

Limit Alcohol Intake

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Don’t drink your calories, says Maitland. β€œLimit your alcohol intake,” she explains.

Sleep

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β€œGet your sleep my beauty,” Maitland recommends. β€œThis helps our bodies function at an optimal level.” What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Move More

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β€œMove your booty,” says Maitland. β€œThis can be anything by the wayβ€”just get moving.” Idea: Do 10 jump squats, 20 mountain climbers, 10 half burpees 3-4x, she recommends.

Try Meal Planning

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Maitland also suggests planning and organizing your meals. β€œThis allows you to know exactly what you are putting in your body instead of relying on strangers to feed you,” she says.

Make Yourself a Priority

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Make yourself top priority. β€œYour relationship with yourself is the most important one you’ll ever have,” Maitland reminds.

Eat Whole Foods

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Eat whole foods, Maitland urges. β€œSome whole food staples I have in my fridge are cucumbers, lettuce, pistachios, avocado, and lean protein such as chicken and shrimp.”

RELATED: 20 Superfoods You Should Be Eating Every Day

Self-Design Your Life

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β€œSelf-designed living,” is the way to go. β€œFocus on designing your life yourself versus. following the crowd.”

Hire a Professional

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You might need help on your health journey. β€œConsider consulting with a Certified Holistic Nutritionist or health care professional,” says Maitland.

Find Accountability Buddies

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Accountability buddies will help you achieve your goals. β€œSurround yourself with like-minded individuals,” she recommends.

RELATED: 15 Simple Tips to Fall Asleep Faster

Be Consistent

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One of the most important components of weight loss is continuing to implement healthy habits into your life. β€œBe consistent,” says Maitland.

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Fitness & Workouts

Lose 20 Pounds by Summer with 5 Simple Steps

Mahtab Ekay fitbymahtab
Woman Who Lost 20 Pounds Shares 8 Ways to Burn Calories Without Exercise
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothFeb 18, 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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βœ“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 20 pounds in the next few months? Summer is right around the corner, and all it takes is following a few practical but straightforward fat loss steps, claims an expert. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post, she unveils her plan to help transform your body in just a few months. β€œHere’s exactly what I would do if I wanted to lose 20 pounds before summer 2025,” she writes. β€œSteal my simple strategies.”

Step One: Find Your Calorie Deficit

Her first step? β€œFind your calorie deficit,” she says. β€œA very simple way is to multiply your ideal body weight in pounds by 12. Example for someone whose ideal body weight us 140 => daily calories: 140*12=1,680. Don’t worry too much about this number; at Step 5, we’ll monitor your weight and adjust if needed.”

Step Two: Increase Protein Intake

The next step? β€œIncrease your protein intake to 0.8g per pound of ideal body weight. Here’s how you can increase your protein intake,” she says. β€œDouble down your current protein sources. Let’s say if you are having a chicken, have a larger portion. Add egg whites to your whole eggs. Include a protein source in every meal, like cottage cheese or zero-fat Greek yogurt. Choose leaner meat sources like chicken breast or turkey, or leaner beef. Supplement with protein powder if needed.”

Step Three: Increase Steps

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Step three? β€œIncrease your daily average steps by adding 1-2k steps every week until you can consistently hit 8-12k steps,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Step Four: Lift Weights

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The next step i strength training. β€œStart lifting weights 3-5 days a week with a structured program. This is necessary if you don’t want to just get skinnier but also want to look toned and defined,” she says.

Step Five: Stay Consistent

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The last step is to β€œstay consistent and don’t give up,” she says. β€œWeigh yourself 4-7 times a week, find your average weekly weight, and observe how it’s changing. Adjust your daily calories based on this if needed. Persistence is key to seeing results!”

Amp Up Your Fiber Intake

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In another post, she offers some more fat-blasting tips, starting with amping up your fiber intake. β€œEat 25–35g of fiber daily,” she encourages. β€œFiber helps keep you full and supports digestion. Great sources include fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa).”

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Hydrate

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Hydration is also essential. β€œDrink Β½ your weight (lbs) in ounces of water. Staying hydrated helps control hunger and supports overall health,” she writes, offering the following tips:

  • Start your day with a full glass of water.
  • Drink water before main meals.
  • Keep a water bottle handy during workouts.
  • Add electrolytes for flavor if needed.

Snack on Low-Calorie, High-Volume Snack

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She also recommends smart snacking. β€œSnack on low-calorie, high-volume foods. Examples: popcorn, strawberries, berries, and veggies with homemade dips like baby carrots, cucumbers, and peppers.”

Avoid Eating Carbs on an Empty Stomach

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β€œAvoid eating carbs on an empty stomach,” she continues. β€œHave sweets or treats as dessert after your main meals. This helps control blood sugar and reduces cravings.”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Get Enough Sleep

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Her last tip? Sleep 6–8 hours per night. β€œSleep deprivation increases hunger and cravings the next day. If 7 hours of sleep isn’t possible, try a short midday power nap to recharge,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I'm a Dietitian, and These Are the 12 Exact Steps to Lose Body Fat for Good

Brittany_Werner2
Copyright Brittany Werner
Brittany Werner, ms, rdn
By Brittany Werner, ms, rdnOct 08, 2024
Brittany Werner, ms, rdn
Brittany Werner is a dedicated registered dietitian nutritionist and the driving force behind empowering ...
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FACT CHECKED BY Christopher Roback
βœ“Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Losing body fat and keeping it off can feel challenging, but with the right strategies, it’s absolutely achievable. As a registered dietitian nutritionist with over 17 years of experience, Brittany Werner, the Director of Coaching at Working Against Gravity, has helped thousands of clients reach their health goals. In this article, she shares her expert insights on how to effectively shed body fat for good. From understanding body fat types and the science of fat storage to focusing on a sustainable diet, incorporating both cardio and strength training, and improving lifestyle habits, Brittany lays out a comprehensive, step-by-step guide to long-term fat loss success. If you're ready to make lasting changes and transform your health, follow these proven tips and start your fat loss journey today.

Know Your Body Fat: Essential vs. Stored

Brittany WernerCopyright Brittany Werner

Body fat isn't all bad - we need some to survive. There are two types: essential fat (found in bones, liver, kidneys, intestines, and muscles) and stored fat (found in adipose tissue). When we talk about losing body fat, we're usually referring to reducing stored fat to improve our body composition. This is crucial because excess body fat can lead to serious health risks like cancer, diabetes, and heart disease.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Understand How Your Body Stores and Burns Fat

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Fat storage, known as lipogenesis, primarily occurs in the liver. Here, excess calories are converted into fatty acids and transported to adipose tissue for storage. To lose body fat, we need to create an energy imbalance by burning more calories than we consume. This process is the cornerstone of effective fat loss.

Identify What's Affecting Your Fat Loss

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While energy balance is the primary factor in losing body fat, other elements play a role too. These include genetics, certain medical conditions, medications affecting appetite, societal pressures, sedentary lifestyles, and inadequate sleep. Understanding these factors can help you tailor your approach to fat loss.

Focus on Your Diet First

Brittany WernerCopyright Brittany Werner

When it comes to losing body fat, diet is king. It's much easier to create a caloric deficit through dietary changes than through exercise alone. The most effective approach combines a sustainable, balanced diet with enjoyable physical activity. Remember, fad diets often lead to short-term results and can even be harmful. Instead, focus on long-term, sustainable eating habits.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Create a Safe Calorie Deficit

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To lose body fat, you need to achieve a calorie deficit. This means consuming fewer calories than your body burns. The safest way to do this is by making small, sustainable changes to your diet and increasing your physical activity. Consult with a nutrition professional, such as a registered dietitian, to establish a nutrition plan tailored to your needs.

Create a Safe Calorie Deficit

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While diet is crucial, exercise plays a vital role in fat loss too. Regular physical activity increases your daily caloric burn and builds lean muscle mass, which can boost your resting metabolic rate. A combination of cardio and resistance training is most effective for fat loss. The key is finding activities you enjoy and can maintain long-term.

Mix Cardio and Strength Training for Best Results

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For optimal fat loss, it's important to balance both cardio and strength training. Cardio helps burn calories during the activity, while strength training builds muscle mass, which increases your metabolism even at rest. Aim to include both types of exercise in your routine, adjusting the balance based on your personal preferences and goals.

Improve Your Lifestyle Habits

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Beyond diet and exercise, several lifestyle factors contribute to successful fat loss. Adequate sleep is crucial, as poor sleep patterns can disrupt hunger hormones and increase stress levels. Managing stress is equally important, as elevated cortisol levels can contribute to increased abdominal fat. Don't forget about hydration and moderate alcohol consumption, too.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Consider Advanced Methods Carefully

Brittany WernerCopyright Brittany Werner

While there are advanced techniques and technologies available for fat loss, remember that the fundamental principle remains a calorie deficit. These advanced methods may offer additional support, but they're not magic solutions. Always consult with a professional before trying any new techniques or technologies.

Overcome Common Fat Loss Obstacles

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Fat loss isn't always smooth sailing. You might encounter plateaus, where progress stalls despite continued efforts. To overcome these, try adjusting your caloric intake, changing up your exercise routine, or incorporating periodic refeeds. Emotional eating triggered by stress or boredom can also hinder progress. Find alternative coping mechanisms and seek support from friends and family. Remember, consistency is key. Working with a nutrition coach can help you establish a realistic, sustainable routine and set achievable goals.

Keep the Fat Off Long-Term

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The real challenge often comes after you've lost the fat - keeping it off. The key to long-term success is finding a nutrition plan you can stick to consistently and enjoy. Prioritize whole, nutrient-dense foods and regular physical activity. Remember, it's a marathon, not a sprint. Sustainable fat loss is about making lasting lifestyle changes, not quick fixes.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

Start Your Fat Loss Journey Today

Brittany WernerCopyright Brittany Werner

As you embark on your fat loss journey, remember this quote from Zig Ziglar: "If you are unwilling to learn, no one can help you. If you're determined to learn, no one can stop you." Be open to new ideas and willing to make challenging changes. Surround yourself with a supportive community, and don't give up - you're worth the fight. There will be hard days, but I promise you, the end goal of health is worth it. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

20 Tips to Lose 20 Pounds in 50 Days

Liam Topham theliamtopham
Copyright theliamtopham/Instagram
Leah Groth
By Leah GrothFeb 15, 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 trying to lose weight but need some tips on how to do so? Liam Topham is a diet and fitness coach who helps professionals β€œshed belly fat, get jacked, and feel energized by running their body like a high-performing business,” he writes in his Instagram bio.”20 tips to lose 20 pounds in the next 50 days,” he writes.

Eat More Eggs

The first tip? Crack those eggs. β€œEat eggs every day. They’re a superfood that makes fat loss easier,” he writes.

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

Don’t Drink as Much Alcohol

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Next, avoid drinking your calories. β€œMinimize alcohol until you hit your target weight. These are empty calories,” he says.

Drink Coffee

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You can enjoy coffee but don’t add anything to it. β€œDrink black coffee in the morning. It will suppress your appetite,” Topham says.

No Food After Dinner

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Don’t succumb to late night cravings. β€œNo food after dinner. Brush your teeth. Your cravings will disappear,” he maintains.

RELATED:20 Superfoods for People Over 50

Don’t Starve Yourself

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Skipping meals to save calories may be tempting, but it’s a mistake. β€œAvoid long periods without eating, you’ll end up overeating or binging later,” he says.

Walk 10,000 Steps Per Day

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Lace-up your walking β€” not running β€” shoes. β€œStop running and walk 10k+ steps a day instead,” he suggests.

Don’t Eat Peanut Butter

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β€œAvoid peanut butter,” says Topham. β€œIt’s high in calories, low in protein, and you’ll want to eat the whole tub.”

Don’t Eat Unless You Are Really Hungry

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Don’t eat unless you are really hungry. β€œBefore you eat, ask yourself: β€˜Am I bored, thirsty, or stressed?’ If the answer is yes, don’t eat,” he says.

Harness Negative Emotions

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β€œIf you rate your body less than 5 out of 10, harness those negative emotions to take action,” he says about his ninth tip.

Stick to Certain Proteins

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He also recommends sticking to specific proteins. β€œMake beef, chicken, and seafood your primary protein sources. These will fill you up,” he explains.

Eat Lots of Produce

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Fill your fridge with lots of produce. β€œLoad up on fruits and vegetablesβ€”you’ll never overeat on these foods,” he says.

Spice Up Your Food with Healthy Condiments

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Jazz up your meals by keeping delicious but healthy condiments on hand. β€œUse low-calorie/zero-calorie condiments like Frank’s Red Hot,” he says.

Indulge in Moderation

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You are allowed to eat your favorite foods but do so in moderation. β€œIt’s fine to eat pizza, burgers, and chocolate occasionally because you’re humanβ€”but not ALL the time,” says Topham.

Don’t Eat Fake Meat

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When it comes to meat alternatives like Beyond Meat, don’t bother says Topham. β€œPut fake meat in the garbage,” he says.

Avoid Extreme Diets

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Avoid extreme diets. β€œDon’t do any extreme diets that cut out entire food groups like keto or carnivore unless you want to hate your life,” Topham recommends.

Only Drink Diet Soda

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If you like sweet, bubbly drinks, make sure they are sugar-free. β€œSwap regular soda for diet soda,” urges Topham.

Weigh Yourself Daily

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Don’t get rid of your scale. β€œWeigh yourself every day and take a 7-day average. Expect fluctuationsβ€”that’s normal,” he says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Eat Meals on Repeat

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Don’t worry about getting bored of your meals. Be consistent with them. β€œRepeat the same meals Monday-Friday. Change them up on weekends,” he says.

Strength Train

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Strength training is also essential. β€œLift weights for 45-60 minutes. 2-hour sessions are a waste of time,” says Topham.

Know Your Why

And last but not least? β€œStart with your why. You deserve to function at your highest potential, and so do your spouse and kids. Define the reasons you want to get fit and healthy, and stop settling for less,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Safe Weight Loss Tips from Fitness Guru Jillian Michaels to Shed Pounds Fast

Jillian Michaels
Copyright Jillian Michaels/YouTube
Leah Groth
By Leah GrothSep 24, 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
βœ“Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Can you lose weight fast and keep it off? Yes, says one top health and fitness expert. Jillian Michaels is a fitness expert and star of The Biggest Loser. In a recent video, she reveals that it is possible to lose weight fast. At the start of the clip, Michaels points out that β€œnobody ever” says, β€œI want to lose weight slowly.” And there’s nothing wrong with that. β€œThere's a lot of conflicting information about whether it's safe, whether you lose weight too quickly, and whether you will have loose skin. And so here's the deal. You can lose weight quickly, and you can lose weight quickly, safely, depending on how you lose it,” she maintains.

Most People Go About Rapid Weight Loss the Wrong Way

According to Michaels, most people go about rapid weight loss the wrong way. β€œTo lose weight, we have to create a calorie deficit. You've gotta eat less food than your body is burning in a day,” she points out, noting that a pound β€œis about 3,500 calories,” so if you wanted to lose two pounds a week, you would need to burn a thousand extra calories a day. β€œThis is where diets get dangerous,” she says.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

Starving Yourself Throws Off Your Hormones

She explains that when people diet and do β€œthings like fasts and cleanses or dramatic calorie reduction,” they are usually depriving their body of nutrients. β€œThere's a reason people talk about yo-yo dieting,” she says, explaining that you will lose weight, but gain it all back. β€œWhen you starve the body, you're telling your body, β€˜Oh my god, food is really scarce’” which then shifts your hormone balance, β€œto store more fat and I'm going to cannibalize my own healthy tissue because I need fat to insulate my vital organs,” she says.

It β€œMesses Up” Your Metabolism

β€œThe bottom line is it messes up your metabolism, and when you start eating normally again, if you even go back to normal, because a lot of times with these dramatic diets, there's a huge pendulum swing the other way, you've now damaged your metabolism,” she says. β€œYou're going to put the weight you lost on and then some.” This is yo-yo dieting. β€œPlus, when we starve ourselves, we've lost lean tissue, lean body mass, which also compromises your metabolism. So it's this really dangerous, bad cycle.”

You Also Won’t Be Able to Exercise

β€œPlus, how much are you really going to lose? So what are you going to run on 500 calories a day? Well, you're certainly not exercising on 500 calories a day. I mean, and even if you were, what did you burn? 2,000 calories a day?” she points out. This might help you lose three pounds a week, but you will β€œstarve your body and do a ton of damage. Like you can't starve the weight off. It's just not possible,” she says.

RELATED:7 Foods You Should Never Eat, According to a Nutrition Expert

If You Want to Lose Weight Rapidly, You Need to Exercise

The answer to losing weight fast, according to Michaels? β€œRapid weight loss comes from exercise,” she says. β€œIf you're maintaining your weight, it's going to be all food. If you don't overeat, you're not going to get any bigger, okay? If you're trying to lose weight, it's like 80% exercise because you can't starve it off,” she says. β€œIt requires more energy to move your body, period,” she adds, noting that β€œcertain fitness techniques” are better than others for energy. They include HIIT, plyometrics, free weights, and metabolic circuits.

Women Should Never Drop Below 1,200 Calories and Men, 1,500

β€œIf you want to lose weight quickly and safely, this is the absolute bottom line for women. Do not go below 1200 calories and you can have unlimited green vegetables. You gotta count the stuff you put on them, but you can eat unlimited greens because the reality is that you're going to get more fiber, more phytonutrients, and it almost requires as much energy for you to break down and metabolize that food than the amount of energy that's actually in the food. As a man, I never would go below, never would go below 1500 would not do it,” she says.

You Can Do 4 to 5 Hours of Higher Intensity Exercise a Week

She explains that you can do four to five hours of higher intensity training a week. β€œI don't mean four to five hours of the craziest techniques like HIIT and this and that. You can do like a good hour of resistance training in circuits with free weights, multiple muscle group exercises, squat thrusters, things of that nature. Pull ups, pushups that are going to burn more calories. You can work HIIT intervals into those sessions, four to five hours of intensity a week maximum.”

RELATED:I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio

And, the Rest of Your Exercise Should Be Lower Intensity

β€œThe rest has gotta be low intensity activity,” she says. This includes hiking, walking, biking, swimming, β€œso that you're not over training, you're not overstressing, you're not putting your body at risk of injury, you're still giving your body enough recovery time,” Michaels continues. β€œI always call that kind of low intensity cardio, the bread and butter of extreme weight loss.”

If You Want to Lose Weight Fast, Do as Much Lower Intensity Cardio As You Can

β€œIf you want to lose a lot of weight, it's a lot of that low intensity cardio, a lot of it. And that's where it's not realistic, but it is safe. It is okay,” she says. β€œThe extremes, that's where things get dangerous.”

RELATED:I Lost Over 250 Pounds And These Are 11 Habits That Transformed My Body

And, Here Is the Truth About Loose Skin

As for loose skin, β€œcontrary to popular belief, it doesn't matter how quickly you lose weight. If you've got loose skin, you've got loose skin and that's it,” Michaels says. β€œThe skin is an organ. How it rebounds after weight loss has a lot of different factors and components, one of them being genetics.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Non-Negotiables for Fat Loss Over 40

Julie Clouse
​Patience and Discipline
Copyright julieclouse_/Instagram
Leah Groth
By Leah GrothFeb 20, 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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βœ“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 trying to lose weight and blast fat over 40? Julie Clouse is a social media influencer and fitness and macros expert who tries to β€œinspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight post-40. β€œTop 10 non-negotiables for fat loss after 40,” she writes. β€œIt won’t always be easy, but it can be simple. Habits build momentum. 90% of people who love exercising & eating healthy didn’t start that way. But by staying consistent, they felt better, looked better, and fell in love with the process,” she writes.

Create a Calorie Deficit

The first thing to do is make sure you aren’t consuming more than you are burning. β€œCreate a calorie deficit (at least 250 cals)” she writes.

Amp Up Protein Intake

Next, amp up your protein intake. β€œEat 25-30g of protein at every meal,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Track Food

Next, make sure you are keeping track of everything you eat. β€œTrack your food for overall calories and protein,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Lift Weights

Strength training is another core habit. β€œLift weights 3-4 times per week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walk Up to 10,000 Steps Per Day

Next, get your steps in. β€œGet 8-10k steps per dayβ€”add a weighted vest for an extra burn!” she suggests. 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.

Eat Whole Foods

When it comes to diet, it’s not just about the numbers but the quality of food you eat. β€œChoose 90% Whole Foods,” she says.

Hydate

Make sure to stay hydrated. β€œDrink half your body weight (lbs) in ounces of waterβ€”I always add electrolytes too,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Don’t Cut Out Entire Food Groups

You don’t need to be super restrictive. β€œSTOP cutting out entire food groups. Instead of saying no sugar, allow yourself a small treat that fits your goals. No food is off-limits,” she says.

Limit Alcohol

Don’t drink your calories. β€œLimit alcoholβ€”this one is HUGE!” she maintains. Not only is alcohol high in calories but the more you drink, they more likely you are to make poor food choices and neglect exercise.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Don’t Give Up

Finally, be patient. β€œSTOP throwing in the towel after one bad day. Just get back on track the next day,” she reminds. β€œThis is a lifestyle, NOT a diet. A few β€˜bad’ days won’t ruin your progress. Ditch the dieting mentality and six-week plansβ€”that was my BIGGEST mistake for years. Stay consistent, make it sustainable, and fit in the foods you love. It CAN work. You CAN be fit long after 40!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

How to Transform Your Body in 7 Days

Kelsey Rose thekelseyrose_
​She Recommends β€œHabit Stacking”
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
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:
βœ“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 into the best shape of your life – one healthy habit at a time? Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In a new social media post, she offers her guide on how to get healthy in just a week. β€œHow to transform your body in 7 days,” she writes, revealing her β€œstep-by-step guide.” Here is what to do.

She Recommends β€œHabit Stacking”

Rose recommends habit stacking for a 7-day transformational β€œThe simple habit stacking guide you need to feel your best in only 7 days,” she writes.

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

It Can Help Low Energy

β€œFeeling stuck? Low energy? Overwhelmed with where to start? It’s time to reset!” she continues. β€œInstead of challenging yourself with extreme changes, let’s stack small, powerful habits that actually LAST. Here’s your 7-day blueprint to feel leaner, stronger, energized and on track to continue these sustainable habits.”

Day 1: Meal Prep

She recommends meal prepping on day 1. β€œMeal prep for success,” she writes. β€œBecause when healthy food is ready, you make better choices!”

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Day 2: Walk

On day two, start the morning with a walk. β€œWalk first thing in the morning,” she suggests. β€œBoosts metabolism, stabilizes energy, and sets the tone for the day.”

Day 3: Move at Home

On day three, β€œMove for 30 minutes at home,” she suggests. β€œNo gym? No problem. Consistency > perfection!”

Day 4: Start Taking a Probiotic

On the fourth day she recommends starting a probiotic. β€œA healthy gut = better digestion, fewer cravings, and clearer skin,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Day 5: Hydration + Electrolytes

On the fifth day, prioritize hydration she suggests. But, don’t forget to add electrolytes. β€œIt’s not just about drinking waterβ€”it’s about absorbing it,” she says.

Day 6: Two Minutes of Mindfulness

On the sixth day, spend two minute devoted to mindfulness. β€œLower cortisol, reduce stress, and balance your body from the inside out,” she suggests.

Day 7: Improve Posture & Mobility

And, on the seventh day, improve posture and mobility. β€œBecause standing tall improves confidence, digestion, and overall strength,” she says.

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

Walk on Incline

In another recent post she reveals two workout tips for losing fat. β€œBabes!!! If fat loss & toning up are on your mind this season, here’s your simple, effective game plan,” she says, revealing the first workout tip. β€œWalk at 10% incline, 3mph, for 20-30 min (3x per week). This of course counts towards your daily goal of 10k steps. Don’t undermine walking when you’re trying to see results!!” she writes.

Also, Do Strength and Pilates

Nexy, do strength training and pilates. β€œPair it with my strength x Pilates workouts on my platform (trust me, the results speak for themselves!)” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top 7 Fast Food Order Hacks for Weight Loss

Kaly Valdes kaly.weightloss.dietitian
Copyright kaly.weightloss.dietitian/Instagram
Leah Groth
By Leah GrothFeb 20, 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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Do you want to continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a β€œrelatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. β€œWhy is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. β€œNGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders.

Here’s How to Get Enough Protein at Taco Bell

Karly maintains that her order is great for weight loss, as it is packed with protein. β€œIt was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

Slow Roasted Chicken Cheesy Dipping Burrito

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Here is the order: β€œSlow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. β€œBut make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Her Followers Agree

β€œThese are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. β€œI'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. β€œI freaking love these. I think I’ve had them for lunch every day last week,” a third says.

You Can Also Eat at Subway and Lose Weight

Subway,Restaurant,sandwich,fast,food​SubwayShutterstock

She helped another client develop a Subway order to keep her full and help her lose weight. β€œSubway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

Here Is the Order

Pattaya City, Thailand - November 28 2020 SUBWAY restaurant shop healthy fast food sandwich in Terminal 21 shopping mall in Pattaya Chonburi Thailand.

Shutterstock

Here is what to order:

  • Rotisserie chicken protein bowl
  • All the veggies it comes with - no olives add banana peppers
  • Add provolone cheese (they put 2 slices)
  • Red wine vinegar
  • Sweet onion teriyaki.

β€œHalf bag of Miss Vickie’s jalapeΓ±o chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes.

Here Is What She Orders at Popeye’s

Here is her Popeye’s order for weight loss:

  • 5 blackened chicken strips
  • Side of mashed potatoes.

She Also Swears by This Chick-Fil-A Hack

In another post, she reveals a β€œChick-Fil-A hack you’ve been searching for,” she writes. β€œThis isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. β€œBuffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

She Even Eats at McDonald’s

Craving McDonald’s fries? β€œThis client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:

  • Diet Coke
  • Small fry - 230 cals + 3g protein
  • McDouble - 390 cals + 22g protein

And, She Loves This In-N-Out Hack

Next up, an β€œIn-N-Out hack you’ve been searching for,” she writes. β€œOrder the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

Finally, Try Her Starbucks Hack

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

You can β€œstay full for hours with this Starbucks hack,” she continues. β€œI love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee πŸ˜‰ I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 35 Lbs: 5 High Cortisol Signs

Amanda Borchardt conquering_cortisol_control
Copyright conquering_cortisol_control/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
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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Are you struggling the lose weight? It could be due to high cortisol levels, only you don’t even realize your hormones are out of whack. Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally β€œcracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. β€œ5 signs that my body was trying to tell me my cortisol was high that I wished I wouldn’t have ignored,” she writes.

There Are Signs

β€œThere were signs,” she says in the post. β€œI didn’t know anything about High Cortisol when I was suffering with the symptoms. If I would have known these common signs I could have started treating myself earlier! So let me help you! Maybe you won’t have to suffer for so long! Here are 5 symptoms I wish would have known were high cortisol that I was dealing with everyday when my cortisol was high.”

RELATED: This Is Exactly How to Lose Body Fat This Year

1. Extreme Exhaustion

Extreme exhaustion is the first sign. β€œI would wake exhausted and go through my day waiting for bed. No amount of sleep helped. This was a sign of High cortisol. Don’t ignore all day exhaustion,” she writes.

2. Reoccurring Sickness

The next sign is reoccurring sickness. β€œEvery time I started working out a week in I would get sick and then it would repeat over and over. I couldn’t seem to stay healthy. Cortisol suppresses the immune system and causes inflammation which can cause health problems. Reoccurring sickness is a sign of possible High cortisol,” she writes.

3. Weight Gain

The first sign is weight gain. β€œI was gaining weight by breathing air 🀣 I thought it was strange but thought it was my diet. I adjusted my diet but continued to gain weight rapidly. Cortisol not only ups sugar cravings it makes your body store fat and disrupts metabolism,” she says.

4. Weight Loss Resistance

Sign four is weight loss resistance. β€œRegardless of the strict macro diet I was on and the 5X a week working out the scale kept climbing! What I used to do before to lose weight it was no longer working and it left me exhausted and confused. If you adjusted your diet and exercise and the scale is still fine, don’t ignore that!” she says.

5. Anxiousness

And the fifth sign, anxiousness, β€œbut out of no where,” she says. β€œI had never struggled with anxiety or that feeling in the past. I started feeling anxious to go places and see people. This was not normal for me. I would not pinpoint why either! Don’t ignore spiraling thoughts and anxious feelings that you have not struggled with in the past. This is a sign that your nervous system is out of balance from high cortisol.”

Habits to Correct Cortisol: Lighten Up Your Workouts

In another post she reveals some habits to correctly your cortisol. β€œDitch hard workouts and start walking and doing light strength training until your cortisol is balanced. I intensity interval workouts with spike your cortisol, making you sicker and leaving your body holding onto fat,” she writes.

Get More Sleep

Also, prioritize sleep. β€œGetting 8 hours of rest! Getting enough sleep is a huge part of balancing your cortisol! Staying up late will prolong your cortisol staying high. Start changing your sleep habits!” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Take a Look at Your Diet

The next cortisol topic she tackles is diet. β€œDo you know sugar will keep your body inflamed and your cortisol high, and when your cortisol is high, you will crave sugar? Get off the hamster wheel and start upping your protein and reducing your sugar. You will feel better in no time,” she writes.

Hydration

Hydration is also key, she says. β€œDrinking enough water but adding electrolytes or minerals! Water alone doesn’t hydrate your body in the way it needs. Drink up!!!” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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