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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.

31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches

Jumpstart your fitness journey with expert advice from top trainers and coaches.

FACT CHECKED BY Christopher Roback
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.

Close up of male and female athlete standing with arms crossed.
Shutterstock
FACT CHECKED BY Christopher Roback
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.

Starting a fitness journey can be tough, but you’re not alone. Whether you want to lose weight, build muscle, or just get healthier, these tips will help you get started. Swedish wellness expertMagnus Lygdback, who has coached many celebrities, has some advice for beginners. We’ve also included tips from other Body Network experts. Their combined advice will help you understand fitness and nutrition better.


Debunking the Low-Carb Myth

Contrary to popular belief, a low-carb diet isn't necessarily the best for all body types. Lygdback explains in his video, "There's no evidence supporting that a low-carb diet would be better than a high-carb diet. As long as you eat enough protein and veggies, fat and carbs are both fuel for the body." The key is finding the right balance that works for you.

Start with Less Incline

@fitwithbay

So excited to have another training option out for you!! 🫶🏻 #Fitnessforwomenbywomen #fitnessformoms #fitnesscoachformoms #weightlosstipsformoms #weightlosstipsforwomen #weightlossformoms #workoutsformoms #workoutsforwomenbywomen #homeworkoutsformoms #gymworkoutsforwomen #workoutappforwomen

Baylee, a fat loss coach, recommends, "Start off slowly and build up your incline. You will still get benefits of your workout if you are on a 3 incline or a 6 incline, so long as it's challenging to you."

Running and Muscle Preservation

Many worry that running will "melt" their muscles, but Lygdback reassures us this isn't the case. He clarifies, "You can sprint, do 5K, or even long-distance running as long as you fuel up." The key is ensuring your body has enough fuel to support both your running and muscle maintenance.

Gradually Increase Speed

@fitwithbay

#Fitnessforwomenbywomen #fitnessformoms #fitnesscoachformoms #weightlosstipsformoms #weightlosstipsforwomen #weightlossformoms #fatlossformoms #fatlossforwomen

Baylee also suggests, "Build up your speed. Once it gets easy, increase the speed so that you can continue to progress and continue to challenge yourself."

Smart Superset Strategy

While not a huge fan of supersets overall, Lygdback does have a favorite: "I like to superset arms, going from a bicep exercise straight into a tricep exercise." This approach can be an efficient way to work complementary muscle groups.

Avoid Handrail Dependency

Fitness influencer Laci Renee advises, "Don't hold the handrails. You are undoing the work needed to walk on an incline."

Home Gym Essentials

For those unable to access a gym, Lygdback recommends starting with "a bench, some free weights, and something that can help you work your back and shoulders." This basic setup can provide a solid foundation for home workouts.

Perfect Your Posture

Side profile view smiling happy millennial Indian ethnicity girl standing on right, looking at empty space.Shutterstuck/fizkes

Fitness trainer Julie recommends, "Lean forward slightly, hinging on your hip" and "Stand up tall, as you are losing core engagement and not bringing your heart rate up by slouching."

Addressing Joint Pain

Modern rehabilitation physiotherapyShutterstock

If you're experiencing joint pain during exercise, Lygdback advises against self-diagnosis. "See a professional who can find out what's going on in your knee," he suggests. It's crucial to address the root cause rather than attempting to stabilize the joint blindly.

Try Interval Training

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Fitness influencer Deanna shares her routine: "I do incline 12 with speed 3 for 10 minutes, take a 5 minute break to incline 2 with speed 2.5. I do this 3 times."

The Coffee Conundrum

Pouring Cream into a Cup of CoffeeShutterstock

Good news for coffee lovers: Lygdback notes, "There's a lot of health benefits to coffee, including potential protection against Alzheimer's, Parkinson's, and various forms of cancer." However, he advises staying hydrated and listening to your body's response to caffeine.

Engage Your Core

Taylor Donoghue advises, "Squeezing your core while walking 12/3/30 on the treadmill always helps me tighten and firm my stomach while also promoting good posture."

The Belt Debate

Lygdback cautions against overreliance on weightlifting belts: "If you don't need to wear a belt, don't do it." He explains that belts can disconnect your core from the rest of your body, potentially leading to injuries in everyday activities.

Make Workouts Entertaining

To make time pass faster, Taylor Donoghue suggests, "Try and watch a show instead of counting down the minutes."

Balancing Alcohol and Fitness

Young and cheerful couple in music festival.Shutterstock

When it comes to alcohol, Lygdback advises moderation: "It's better to drink whatever you like and not drink all the time instead of going with a 'healthier' option and drinking a ton of them."

Dress for Success

Personal trainer Lucy Lismorerecommends, "When I got home, I literally got straight into my exercise gear. That way, it kind of removed that mental block for me of having to set myself up or get rearing for exercise."

Beyond Walking

Group of unrecognized people exercise active walking on riverside boardwalk at sunset. Summer outdoor commuting fitness concept.Shutterstock

While walking combined with a healthy diet is beneficial, Lygdback suggests it may not be enough for optimal health. He recommends incorporating strength training: "Get a good lift in once or twice a week."

Listen to Your Body

Lygdback emphasizes the importance of individual needs: "It's highly individual. There are many females that have better metabolism than other men and vice versa."

Timing Your HIIT

Regarding high-intensity interval training (HIIT), Lygdback prefers shorter intervals before strength training: "It warms me up and prepares me for my strength session."

Prioritize Lifting

close up of man holding weight in gymShutterstock

Julie also suggests, "If your goal is to build lean muscle — or tone – don't do it before lifting. Conserve your energy and lift first."

Carbs and Weight Loss

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

Dispelling another myth, Lygdback confirms, "You can eat carbs and lose weight. It all comes down to the proportion of macros and your total calorie intake."

Focus on Nutrition

Man shopping in supermarket while pushing shopping cartShutterstock

When it comes to weight loss, Lygdback stresses, "Nutrition is the most important. Losing weight means that you're in a calorie deficit."

The Six-Pack Secret

For those seeking abs, Lygdback emphasizes the importance of nutrition: "We all have a six-pack underneath our layer of fat. It really comes down to nutrition."

Be Patient with Progress

Beautiful woman checking her body shape in a mirror.Shutterstock

Lygdback reassures beginners, "You might feel like you're getting a little bit bigger because your muscles will bind a little more fluid, but that will pass. Give it a few weeks."

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

Weight Training for Women

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.Shutterstock

Addressing a common concern, Lygdback assures, "Weight training will not make you bulky. As a female, it is really hard to build a lot of muscle mass."

Stay Consistent

Above all, Lygdback encourages consistency: "It's better to train regularly, even if for shorter periods, than to have sporadic, intense workouts."

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Balancing Sets and Reps

Lygdback advocates for a mix of high and low reps: "I like to combine low weight, higher reps and high weights, lower reps, depending on the muscle I'm targeting."

Full-Body Workouts

Full-length portrait of middle aged sportsman having training and doing rope jumping outdoors. Sport, fitness, street workout concept. Horizontal shotShutterstock

On the frequency of full-body workouts, Lygdback advises, "If you're doing five days a week, I would not do full-body workouts. If you're doing twice a week, then I would consider it."

Age is Just a Number

Cropped photo of a plate with birthday cake in woman's handsShutterstock

Lygdback debunks the myth that you're too old to get fit after 30: "I've had 70-year-olds who I helped get in awesome shape. It's never too late."

Short and Effective Workouts

Contrary to popular belief, Lygdback states, "You don't need to train at least 30 minutes for it to be effective. Step into the gym with me for 10 minutes and I'll show you."

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

Pre-Workout Nutrition

On training on an empty stomach, Lygdback advises, "If you want to build muscle mass and get stronger, I would make sure to have food in my stomach."

Don’t forget that everyone's fitness journey is unique. Use these tips as a guide, but always listen to your body and consult with professionals when needed. With patience, consistency, and the right approach, you'll be well on your way to achieving your fitness goals. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

Close up of male and female athlete standing with arms crossed.
Shutterstock
FACT CHECKED BY Christopher Roback
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.

Starting a fitness journey can be tough, but you’re not alone. Whether you want to lose weight, build muscle, or just get healthier, these tips will help you get started. Swedish wellness expertMagnus Lygdback, who has coached many celebrities, has some advice for beginners. We’ve also included tips from other Body Network experts. Their combined advice will help you understand fitness and nutrition better.


Debunking the Low-Carb Myth

Contrary to popular belief, a low-carb diet isn't necessarily the best for all body types. Lygdback explains in his video, "There's no evidence supporting that a low-carb diet would be better than a high-carb diet. As long as you eat enough protein and veggies, fat and carbs are both fuel for the body." The key is finding the right balance that works for you.

Start with Less Incline

@fitwithbay

So excited to have another training option out for you!! 🫶🏻 #Fitnessforwomenbywomen #fitnessformoms #fitnesscoachformoms #weightlosstipsformoms #weightlosstipsforwomen #weightlossformoms #workoutsformoms #workoutsforwomenbywomen #homeworkoutsformoms #gymworkoutsforwomen #workoutappforwomen

Baylee, a fat loss coach, recommends, "Start off slowly and build up your incline. You will still get benefits of your workout if you are on a 3 incline or a 6 incline, so long as it's challenging to you."

Running and Muscle Preservation

Many worry that running will "melt" their muscles, but Lygdback reassures us this isn't the case. He clarifies, "You can sprint, do 5K, or even long-distance running as long as you fuel up." The key is ensuring your body has enough fuel to support both your running and muscle maintenance.

Gradually Increase Speed

@fitwithbay

#Fitnessforwomenbywomen #fitnessformoms #fitnesscoachformoms #weightlosstipsformoms #weightlosstipsforwomen #weightlossformoms #fatlossformoms #fatlossforwomen

Baylee also suggests, "Build up your speed. Once it gets easy, increase the speed so that you can continue to progress and continue to challenge yourself."

Smart Superset Strategy

While not a huge fan of supersets overall, Lygdback does have a favorite: "I like to superset arms, going from a bicep exercise straight into a tricep exercise." This approach can be an efficient way to work complementary muscle groups.

Avoid Handrail Dependency

Fitness influencer Laci Renee advises, "Don't hold the handrails. You are undoing the work needed to walk on an incline."

Home Gym Essentials

For those unable to access a gym, Lygdback recommends starting with "a bench, some free weights, and something that can help you work your back and shoulders." This basic setup can provide a solid foundation for home workouts.

Perfect Your Posture

Side profile view smiling happy millennial Indian ethnicity girl standing on right, looking at empty space.Shutterstuck/fizkes

Fitness trainer Julie recommends, "Lean forward slightly, hinging on your hip" and "Stand up tall, as you are losing core engagement and not bringing your heart rate up by slouching."

Addressing Joint Pain

Modern rehabilitation physiotherapyShutterstock

If you're experiencing joint pain during exercise, Lygdback advises against self-diagnosis. "See a professional who can find out what's going on in your knee," he suggests. It's crucial to address the root cause rather than attempting to stabilize the joint blindly.

Try Interval Training

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Fitness influencer Deanna shares her routine: "I do incline 12 with speed 3 for 10 minutes, take a 5 minute break to incline 2 with speed 2.5. I do this 3 times."

The Coffee Conundrum

Pouring Cream into a Cup of CoffeeShutterstock

Good news for coffee lovers: Lygdback notes, "There's a lot of health benefits to coffee, including potential protection against Alzheimer's, Parkinson's, and various forms of cancer." However, he advises staying hydrated and listening to your body's response to caffeine.

Engage Your Core

Taylor Donoghue advises, "Squeezing your core while walking 12/3/30 on the treadmill always helps me tighten and firm my stomach while also promoting good posture."

The Belt Debate

Lygdback cautions against overreliance on weightlifting belts: "If you don't need to wear a belt, don't do it." He explains that belts can disconnect your core from the rest of your body, potentially leading to injuries in everyday activities.

Make Workouts Entertaining

To make time pass faster, Taylor Donoghue suggests, "Try and watch a show instead of counting down the minutes."

Balancing Alcohol and Fitness

Young and cheerful couple in music festival.Shutterstock

When it comes to alcohol, Lygdback advises moderation: "It's better to drink whatever you like and not drink all the time instead of going with a 'healthier' option and drinking a ton of them."

Dress for Success

Personal trainer Lucy Lismorerecommends, "When I got home, I literally got straight into my exercise gear. That way, it kind of removed that mental block for me of having to set myself up or get rearing for exercise."

Beyond Walking

Group of unrecognized people exercise active walking on riverside boardwalk at sunset. Summer outdoor commuting fitness concept.Shutterstock

While walking combined with a healthy diet is beneficial, Lygdback suggests it may not be enough for optimal health. He recommends incorporating strength training: "Get a good lift in once or twice a week."

Listen to Your Body

Lygdback emphasizes the importance of individual needs: "It's highly individual. There are many females that have better metabolism than other men and vice versa."

Timing Your HIIT

Regarding high-intensity interval training (HIIT), Lygdback prefers shorter intervals before strength training: "It warms me up and prepares me for my strength session."

Prioritize Lifting

close up of man holding weight in gymShutterstock

Julie also suggests, "If your goal is to build lean muscle — or tone – don't do it before lifting. Conserve your energy and lift first."

Carbs and Weight Loss

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

Dispelling another myth, Lygdback confirms, "You can eat carbs and lose weight. It all comes down to the proportion of macros and your total calorie intake."

Focus on Nutrition

Man shopping in supermarket while pushing shopping cartShutterstock

When it comes to weight loss, Lygdback stresses, "Nutrition is the most important. Losing weight means that you're in a calorie deficit."

The Six-Pack Secret

For those seeking abs, Lygdback emphasizes the importance of nutrition: "We all have a six-pack underneath our layer of fat. It really comes down to nutrition."

Be Patient with Progress

Beautiful woman checking her body shape in a mirror.Shutterstock

Lygdback reassures beginners, "You might feel like you're getting a little bit bigger because your muscles will bind a little more fluid, but that will pass. Give it a few weeks."

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

Weight Training for Women

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.Shutterstock

Addressing a common concern, Lygdback assures, "Weight training will not make you bulky. As a female, it is really hard to build a lot of muscle mass."

Stay Consistent

Above all, Lygdback encourages consistency: "It's better to train regularly, even if for shorter periods, than to have sporadic, intense workouts."

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Balancing Sets and Reps

Lygdback advocates for a mix of high and low reps: "I like to combine low weight, higher reps and high weights, lower reps, depending on the muscle I'm targeting."

Full-Body Workouts

Full-length portrait of middle aged sportsman having training and doing rope jumping outdoors. Sport, fitness, street workout concept. Horizontal shotShutterstock

On the frequency of full-body workouts, Lygdback advises, "If you're doing five days a week, I would not do full-body workouts. If you're doing twice a week, then I would consider it."

Age is Just a Number

Cropped photo of a plate with birthday cake in woman's handsShutterstock

Lygdback debunks the myth that you're too old to get fit after 30: "I've had 70-year-olds who I helped get in awesome shape. It's never too late."

Short and Effective Workouts

Contrary to popular belief, Lygdback states, "You don't need to train at least 30 minutes for it to be effective. Step into the gym with me for 10 minutes and I'll show you."

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

Pre-Workout Nutrition

On training on an empty stomach, Lygdback advises, "If you want to build muscle mass and get stronger, I would make sure to have food in my stomach."

Don’t forget that everyone's fitness journey is unique. Use these tips as a guide, but always listen to your body and consult with professionals when needed. With patience, consistency, and the right approach, you'll be well on your way to achieving your fitness goals. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Reggie Macena good_for_life_training
Copyright good_for_life_training/Instagram

Do you want to get in the best shape of your life after 40? Many experts maintain that modifying a few health habits is all it takes. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals a few transformative core habits for anyone post-40. “If I was over 40 and trying to get my health back on track, this is what I’d start doing today,” he writes.

This Is What He Did to Get His Health on Track

“I can remember the first time my blood work from the doctor came back… less than perfect. I usually had everything in range but as I got older that changed. I had to start watching what I ate and how I exercised closely. I didn’t have the luxury of just eating whatever I wanted. If I wanted to be ‘healthy’ I had to take it seriously. Here’s what you do when you want to get your health on track,” he writes in the post.

1. Stop Grazing All Day

Habit number one has to do with diet. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

2. Cut Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

3. Drink More Water

Amp up your hydration. “Boost your water intake. Most of us are poorly hydrated. If you keep a water bottle in plain sight you will drink it. Aim for a couple of liters of water a day. It’s easier than you think,” he writes.

4. Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

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

5. Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes.

6. Be Patient

And his last habit? “Accept that you haven’t treated your body the best for a little while. Those 1/2 hearted attempts at getting fit don’t count. You need to really give it some serious effort for months at a time. Be patient and trust the process,” he writes.

Also, Be Accountable

In another post, he makes a few more suggestions, starting with being accountable. “Meaning your word is your word. You need to make sure that when you say you will do something you do it. The more you keep your word the higher your self esteem goes,” he writes.

Check Your Priorities

Next, “check your priorities,” he encourages. “Start working on making health your number 1 priority If you haven’t done that yet. All it takes is one bad health scare to realize that without health you do not have anything. (Don’t wait for the scare).”

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

Apply the Hard Work

“I told someone yesterday that hard work is important but what’s most important is how you apply the hard work. Training sessions are supposed to be intense most of the time. They also need a carefully crafted plan that is based on progression. Progression in the gym leads to progression on your body. Plan your training sessions,” he says about number three. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Young beautiful woman wearing fashion sports wear doing exercise on mat at loft gym, top view.
Shutterstock/Alena Ozerova
FACT CHECKED BY Christopher Roback
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.

As the Founder and Head of Lifestyle at Alta Coaching, an online fitness and nutrition program for busy professionals, I know the best thing to do to get in the best shape ever is have a plan. First, you need to make a plan for when to exercise. Then, you need to make a plan for how to exercise. Read on to discover how exactly to execute both—and what not to do—so you can get into your best shape.


1. When to Exercise

23rd day of the month. Hand writing text TRAINING and drawing a line on calendar date. Health. Sport. Healthy lifestyle. Day of the year concept.Shutterstock

One strategy that works well is to pick one day each week to block off time on your calendar for the upcoming week. Friday or Sunday usually work best. Although it sounds simple, having exercise blocks on your calendar helps keep you accountable. Blocking your calendar also helps prevent other people from scheduling over that time. If you try to fit it in exercise when you can, you are letting other people have a say in your own health. The most important factor in a successful fitness routine is consistency, so if you can block off time every week you will improve your fitness. (In addition to my multiple certifications in fitness and nutrition, I was able to get into the best shape of my life much later in life when I was a busy parent. It’s never too late to get in shape and I love helping other people do the same. I was not a college athlete and I know what it’s like to be intimidated walking into a gym. )

2. How to Use That Time Wisely

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

Once you have that time blocked off, the next step is to use it wisely. Avoid just walking into a gym and wandering around picking up random equipment. Or if you’re working out at home, avoid just scrolling through YouTube or Instagram and seeing what workout comes up that might be a fit. Instead, try to adhere to a structured program that lasts for 8-12 weeks. This will keep you on track for one specific goal and avoid wasting time. If your goal is to lose weight, find a program that prioritizes burning calories and includes some element of resistance training. If your goal is to build muscle, find a plan that will prioritize progressive overload week over week so you can make progress every time you walk into the gym or exercise at home.

RELATED:10 Foods That Grow Muscle Fast

3. Warm Up

Beautiful healthy female in black sports clothes snuggling to white terrier while practising Adho Mukha Svanasana. Cute dog experiencing boost in bonding with owner during yoga session at home.Shutterstock

One common mistake is not warming up. If you remember life before smartphones, you’re too old to skip the warmup! A proper warmup only takes a few minutes and it sets you up for better progress, prevents injury, and can help activate underused muscles such as your glutes or mid-back so they’re recruited properly when exercising. The best warmup is a 5 minute dynamic warmup, which is similar to a yoga flow. It involves moving all parts of your body in all different directions so your joints and muscles are prepared for exercise. For example: a downward dog into a pushup, followed by side planks, followed by mountain climbers, high knees, high kicks, arm circles, and hugging yourself. Feel free to have fun with this.

4. Don't Train Until Absolute Failure

Very beautiful teenage girl resting and getting motivated between sets of barbell squats in gym. She keeps her eyes closed.Shutterstock

Another common mistake to avoid is training until absolute failure. Squeezing out one last rep increases your risk of injury or developing more muscle imbalances. This action can recruit the wrong muscles to help push out that last rep. Instead, focus on good form and going to 1-2 reps less than failure. This allows you to recover faster, avoid injury, and build proper muscle balance which improves long-term health. Nothing kills your consistency more than having an injury.

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

5. Stick to the Plan

Workout Training Exercise Plan And Daily ScheduleShutterstock

The third common mistake is worrying about variety. Sometimes, sticking to the same 10-15 exercises each week is the best place to start. This allows you to complete your workout quickly and best measure your progress week over week. If you constantly change your movements, you may forget how much weight you did the week before or get intimidated and confused. Variety is something to introduce down the road once you’ve nailed your routine consistently.

6. It's Never Too Late!

There was a study done in Sweden looking at the fitness level of people in their 80s. The people in their 80s who had been cross-country skiing consistently over several decades had incredible cardiovascular and bone strength. They had the same oxygen output as healthy males in their early 20s. Someone in their 80s as fit as someone in their 20s! The people in their 80s who were not consistently skiing could not live alone and were in much poorer health overall. This is just one study that shows it’s not too late to start and you can still be as healthy or healthier than someone in their 20s as long as you are consistent. The secret to being healthy at any age is to keep moving and you’ll never stop. If you enjoyed this article, don't miss 6 Disgusting Things Drinking Soda Does to Your Body.

Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching.

Young happy beautiful woman looking in the mirror satisfied with the results of her training.
Shutterstock
FACT CHECKED BY Leah Groth
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.

Wanting to look better in bed? You're not alone. "More than half of Americans feel pressured to have a certain body type, with 23% actively experiencing body dysmorphia and 20% having experienced it in the past. Yet, every body type is attractive and desired — and the vast majority of people aren’t looking for perfection anyway," says the dating app Pure. Their recent survey showed that "nobody is hitting pause on the foreplay to search their partner’s body for imperfections. In fact, 71% of Americans have never bailed on sex after their partner strips down." that said, you of course want to feel confident about your body in bed if possible. Here are 5 ways to look better in bed, no matter how you look.


1. This is the Essential First Step

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

"Feeling good about yourself in any context–including in the bedroom–starts with a strong base of positive healthy habits," says Catherine Rall, Registered Dietitian, Happy V. "Getting enough sleep each night and consistently eating a balanced, healthy diet that includes plenty of vitamins, minerals, antioxidants, and hydration is going to make you feel physically better, and take your mood and self-image up along with it. This isn’t going to magically resolve any body image issues you may have, nor is it going to automatically build a strong relationship with your partner, but it’s an essential first step."

2. Indeed, Your Mental and Physical State are Linked

Cheerful attractive couple in love having tooth brushing together in front of mirror in the morning at bathroom.Shutterstock

"As a personal trainer, I often remind people how their mental state and their physical state are intrinsically linked. You can't separate them," says David Rosales, NSCA-CPT, of Roman Fitness Systems. "No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state. Here are the two biggest in my opinion.

1) Sleep. Nothing will help you feel better about everything than consistent good sleep.Put your phone away 60 minutes before bed. Scrolling social media is where good sleep goes to do.

2) Have a consistent sleep routine. It's easier to fall asleep if you're used to falling asleep at that time. And prioritize it! Most importantly, commit to making sleep a priority, otherwise, you'll always struggle with it.

2) Movement. Of course, you could focus on strength training here, but if you're lacking internal mental confidence, one of the best things for your mood is to just go on a walk. As a tactical step, I recommend the "zero-zero" approach. That is, make sure you have zero days with zero movement. Even a 5-minute walk counts.

Related: 13 Diet Tips That Help Firm Up Your Butt

3. These Exercises Could Help Your Appearance in Bed

Young beautiful sportive woman and man kissing and lifting a dumbbell from squats against brick wall in the gym.Shutterstock

Improving your appearance in bed is no different than improving your appearance not in bed. Your program should focus on compound movements (squats, split squats, deadlifts, pushing, and pulling) rather than focusing on "mirror" muscles. For in-bed and out-of-bed performance, lifting weights is important to optimize your hormones, specifically testosterone. So challenge yourself with the weights. Don't neglect cardio. Aim for three sessions of minutes per week. All of this will help you feel better in bed and life.

A fitness routine could contribute to improved self-confidence and body image in bed. This can really vary by person. Here are some possible ways it can help.

  • Improves physical strength and stamina, leading to more confidence.
  • Improves mood (exercise is magic!) therefore leading to confidence.
  • Gives you confidence that you can perform in all areas of life, including in bed.
  • Again, nutrition will help you everywhere. It will help you build muscle, lose fat, and improve blood flow (very important in bed).

4. Do Your Kegels

Sporty woman doing exercises doing Bridge position on blue mat. Healthy beautiful women doing glute Bridge exercise, pelvic lift abdominal exercise at home. Woman doing hip raise in gym.Shutterstock

"As a certified yoga teacher turned strength training coach with over 8 years of experience teaching women of all ages I have found the following to be my most valuable advice," says Thalia Stefania (@thaliastefaniafit). "Looking better in bed is not only physical but also about attitude.

  • Strength training is not only important for sculpting a sexy body, strengthening through exercises like squats, push-ups, and plank will also help you feel more confident in all sorts of positions.
  • Flexibility can be gained through exercises like yoga and Pilates, to help you be more graceful during the more complicated sexual encounters.
  • Doing cardio activities like running or cycling you get toned abs but also last for hours.
  • Finally, if you're aiming to look and feel better, pelvic floor exercises like Kegels are your ticket to increased sexual performance and those oh-so-desirable O's."

Kegel exercises, which strengthen the pelvic floor muscles, are performed similarly for both men and women, though the focus might slightly differ due to anatomical differences.

For Women:

  1. Identify the Correct Muscles: The easiest way to do this is to try to stop your urine flow mid-stream. The muscles you use for this action are your pelvic floor muscles. However, this is just for identification purposes; don't regularly do Kegels while urinating as it can lead to urinary issues.
  2. Find a Comfortable Position: You can do Kegels lying down, sitting, or standing.
  3. Contract and Relax: Tighten your pelvic floor muscles, hold the contraction for three to five seconds, and then relax for three to five seconds. Try it four or five times in a row. As you get more comfortable, you can gradually increase the duration of the contractions and the relaxation.

For Men:

  1. Identify the Pelvic Floor Muscles: Similar to women, a good way to find them is by stopping urination mid-stream or tightening the muscles that prevent you from passing gas.
  2. Perfect Your Technique: Contract these muscles, hold the contraction for a count of three, and then relax. Ensure you're focusing solely on the pelvic floor muscles without contracting the abdomen, thighs, or buttocks.
  3. Maintain Your Focus: Breathe freely during the exercises and maintain your focus on contracting only the pelvic floor muscles.

General Tips:

  • Frequency: Aim to do at least three sets of 10-15 repetitions a day.
  • Regular Practice: The benefits of Kegel exercises are seen over time, so it's important to make them a regular part of your routine.
  • Avoid Overdoing It: Just like any other muscular workout, it’s important not to overdo Kegels. Overworking the pelvic floor muscles can lead to muscle fatigue and increase urinary issues.

It's recommended to consult with a healthcare provider for personalized guidance, especially if you have existing health issues or are unsure about the correct technique.

Related: I Lost 70 Pounds After Stop Doing These 7 Things

5. One Tip You've Never Considered: Visit Different Countries

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"As a multi-experienced entrepreneur and fitness enthusiast, I have learned that confidence affects various aspects of our lives, including intimacy. A proven way to build this confidence lies in physical and mental fitness," says Yulia Saf, known as Miss Tourist. "First, regular exercise, such as pilates and yoga, improves body flexibility and strength, enhancing body image perception and boosting confidence in bed. Second, traveling or living in different countries can expose one to diverse body beauty standards, fostering more acceptance and appreciation of one's own body. Lastly, fostering a growth mindset encourages continuous self-improvement and focuses less on imperfections and more on progress, significantly improving self-confidence in intimate moments. I believe that fitness is very holistic: the mind, body, and spirit must be in sync for a person to genuinely feel good about themselves, not only mentally but also physically."

💪🔥Body Booster: No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state.

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 rid of body fat but aren’t sure where to start? Mario Tomic is a fitness and nutrition coach who regularly shares videos to help people get in shape using research-based methods. In a new viral YouTube video, he reveals ten things you can do if you want to drop body fat fast. “I’m going to walk you through the exact steps I would take if I were back at 25 to 30% body fat and I wanted to get lean again,” he says in the clip.


Implement the Principles of Fat Loss

Mario starts by explaining that if he were out of shape right now, the first step he would take to start getting lean is implementing the first principles of fat loss. “These are the key behaviors that have the biggest impact on our body composition. And I know if I don't get these right, nothing else matters,” he says in the post.

Stay in a Calorie Deficit

So, what are these essentials? “Well, I know that I need to be in a calorie deficit to lose weight that is non-negotiable,” he says. “I know my numbers well because I've done this before, and if you're not sure where to start, a simple formula to figure out your starting calorie intake will take your goal weight in pounds and multiply that by 12. For example, 170 pounds or 77 kilo goal weight, you take 170 times 12, that'll be 2040 calories per day.”

Increase Calories If You Are Losing Weight Too Fast

“You would start there. And if you're noticing that you're losing weight too quickly, let's say more than two pounds or one kilo per week, you can always increase your calorie intake to make it a bit more sustainable,” he says.

Make Sure Your Diet Is Mostly Unprocessed Foods

“We don't all agree on what the ‘best’ diet is to create that calorie deficit. Instead of looking at what each diet does differently, I would like to look at what the most successful methods have in common. And that is keeping your diet 80, 90% minimally processed food, keeping high protein intake, lots of vegetables and simple repeatable meals while at the same time cutting out sodas, snacks, junk food and alcohol,” he says.

RELATED:Woman Shares 5 Simple Changes That Made Her “Leaner Than Ever” in 75 Days

Lift Weights

The next thing to do as you are losing weight is to make sure you are not losing muscle, he says. “The best way to do that is lifting weights with the intent to get stronger. Here, I would start with a simple full-body training routine, five, or six exercises for all the major muscle groups three times per week and keeping the sessions to about an hour. That's more than enough,” he says.

Amp Up Your Protein Intake

“Also for building muscle and preserving muscle, I'd make sure that I'm getting my daily protein intake to about one gram per pound of my goal weight. So for 180 pounds or 81 kilos, that would be 180 grams of protein per day plus-minus 10 to 15 grams,” he says.

Prioritize Sleep

“Third, I would prioritize sleep,” he continues. “Sleep deprivation leads to less fat loss and more muscle loss and increases cravings and hunger, which makes staying consistent with fat loss incredibly difficult. Also, without good sleep, it's harder to recover and make progress in the gym. So my priority would be seven hours or more of high-quality sleep in a dark room with minimal interruptions and really make sure that I have a consistent sleeping schedule because I know that this will make everything easier.”

RELATED:Pharmacist Reveals 5 Game-Breaking Tips for Losing Weight Faster with GLP-1 Meds

Track Everything

His third recommendation? “Start tracking everything,” he says. “By everything, I mean daily body weight, step count, weekly waist size, food lifting, and sleep. If you're not doing this, you're practically self-sabotaging. Tracking is the fastest way to figure out what's working and what's not, especially when you're just starting out on your journey. This is the highest return on investment activity.” This way, there will be no surprises, and you can adjust things accordingly if you aren’t losing weight. “Also, tracking is the ultimate form of self-accountability,” he continues. “When you're tracking, it's hard to ignore the evidence. You can clearly see when you're losing progress, and you're more incentivized to stay consistent.”

Fully Immerse Yourself Into Fitness

“Now the third step I would take if I were starting over again is fully immerse myself into fitness,” he says. “ Immersion is one of the most powerful and underrated things when it comes to staying consistent because maybe right now nobody around you prioritizes getting lean or fitness in general. And if you don't create your own mental space that's focused on these goals, it's going to be much harder to ignore the distractions and stay on track.” You can do this by “building your routine of watching fitness videos, reading about fitness, learning about this doesn't have to be my videos,” he says. Also, surround yourself with people with similar goals.

RELATED:Mom Shares 1,900 Calorie Meal Plan That Helped Her Drop 120 Pounds

Finally, Be Adaptable

“Speaking of consistency, I would focus on being adaptable. As Darvin said, ‘It's not the strongest or the most intelligent that survive, but the most adaptable to change.’ I wouldn't go on this journey believing that it will all be perfect and a universe will conspire to arrange everything for me to get lean. No, that's delusional. Instead, I will trust my ability to adapt and learn. I know there will be a lot of mistakes, and this is actually what separates those who succeed from those who fail. Those who fail rely on one rigid plan. They try to force it into their life, and it might work on some days, but it won't work consistently. Those who succeed adapt.

It's not about perfection. It's about consistency. There's no perfect plan. No one knows exactly what's coming. But I can tell you one thing: if you trust your ability to adapt and figure it out as you go, you'll handle anything life throws at you, and you will ultimately get to your goal,” he says. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Ana | The Original Hype Girl thecertifiedhypegirl
TEST Duplicate Post - I Lost 80 Pounds Eating What I Love & Here Are My Simple Tricks
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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.

Ana, who uses the TikTok handle @thecertifiedhypegirl, is a weight loss influencer and coach who lost 80 pounds. Her videos reveal the things that worked for her in terms of weight loss and what didn’t. In one of her viral videos, she revealed her best secrets that allowed her to lose weight while enjoying the foods that she loves and living her best life. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.

Drink a Lot of Water

“The first thing I want you to do is drink a s**t ton of water,” she suggests. “Now, I'm not just talking a glass, I'm talking a lot of water, like so much water that you're peeing all day long.” She explains that you should weigh yourself, “see how much you weigh” and “drink half of that in ounces of water. A lot of water.” Collingwood agrees that staying hydrated is good for overall health and can assist in weight loss. “Sometimes hunger is disguised as dehydration,” she says. Another perk of H20? “Water is also good for digestion.”

Eat a Lot…Of Veggies

She also says that “eating a lot,” will help you lose weight. “You need to eat a lot of foods of what you love that are essentially really low in calories. Get out that recipe book. Get onto Google. Do whatever you need to do to find recipes of vegetables that you love. The more vegetables, the more water, the more weight loss.” Collingwood agrees that a full plate of food is very satisfying both physical and psychologically. “Vegetables are the lowest calorie foods and they also contain water and fiber, both of which are filling,” she says. “I think the fiber in the vegetables is more important than the water content. Fiber is undigestible plant matter. You eat it and it gives you volume in your stomach to keep you full and your body stays satiated while it tries to digest it.”

You Can Cheat on Occasion

Cheating is also part of her approach to weight loss. “That's not saying you can't enjoy your occasional pizza or your occasional beer,” she added. Collingwood agrees that balancing your meals is a good idea. “I don’t call it ‘cheating’ but rather balancing the lower calorie foods with some high calorie/empty calorie foods,” she says. “When you are having pizza, beer, alcohol, dessert, etc. it is also a matter of portion control. You can undo 6 days of good in one just meal or day.”

Write Down Everything You Eat


Ana also suggests writing everything down. “You need to track what is going into your body so that your mind can be aware of what your body is consuming,” she says. “It's not enough to say, ‘Oh, well, I'll remember what I had.’ No, you won't. You got so much to remember during a day. You ain't going to remember everything that you ate, so just get a piece of paper, get a pen, and write it down.” Collingwood thinks that keeping track of what you are eating, and assigning calorie values, is a great idea. “Writing down what you eat (and how much!) is excellent accountability,” she says. “You can also keep track of your mood, energy levels, sleep, activity, and more and see how it might relate to your food choices.”

Weigh Yourself Daily

“The last piece of the puzzle is you're going to want to weigh yourself every single morning,” says Ana. “You want to see what happened yesterday. You want to see if it worked or if it didn't, and make tweaks as the days go on.” While weight fluctuates a couple of pounds day to day, Collingwood does agree with weighing regularly – at least 1 to 2 times per week. “What you did yesterday is not likely to show up on the scale the next day already, but over a few days and weeks you will see the results of your habits,” she says.

She Suggests Trying It For a Week

“I want you to try that for at least a week and come let me know how you did. And if there's only one thing you can take away from watching this video, if you only remember one thing, it's that more water equals more weight loss. Trust me, I'm not lying,” Ana concludes. Collingwood takes it a step further. “I always encourage people to practice new habits for several weeks before expecting to see major results,” she says.

💪🔥Body Booster: Eating more of the right foods, especially fibrous veggies and lean proteins, and drinking a lot of water will help you feel more full so you will end up eating less. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These Popular Foods
Copyright denisehamdan/TikTok
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 is a food and fitness expert 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 1,829 calories and 147g 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

@denisehamdan

What i eat in a day part 8!! Im currently maintaining and trying to stay lean, lmk if yall want a part 9❤️ more workout & recipe vids coming very soon!! Also you can find the Oxyshred and preworkout in my tiktok shop OR the link in my bio- use my code for $$$ off!! #whatieatinaday #wiead #everythingiatetoday #wieadweightloss #wieadrealistic #wieadhealthy #whatieatinadayrealistic #whatieatinadayhealthy #highproteinmeals #highproteinrecipes #highproteindiet #highproteinbreakfast #highproteinlunch #highproteinsnack #highproteinrecipe #highprotein #macros #goodmacros #myfitnesspal #myfitnessjourney #weightlosscheck #weightloss #howtoloseweight #30poundsoff #30poundsdown #20poundsdown #howtogetabs #glowup #howtogetlean #lean #howtolosebodyfat #bodyfatloss #healthy #healthandwellness #healthydiet #fyp #gymgirl #gymtok #ehplabs #ehplabsathlete #oxyshred #gym #gymmotivation

“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

Chicken fillet in the process of cutting kitchen, cooking​Last WordShutterstock

“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

Closeup of woman eating chocolate​Dark chocolateShutterstock

“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 collingwood dietdivataraI’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and FitCopyright dietdivatara/Instagram

“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.”

Final Word

Strawberry,Yogurt,With,Fresh,Strawberry,In,Heart-like,Formed,On,WoodenShutterstock

“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

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Addie Gibson addiepowerr
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Evidence-Based

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

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

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

Fitness Coach Addie Gibson lost 50 pounds in six months by making some very simple changes. Gibson details her weight loss journey online, explaining exactly how she torched the fat and got fit. One major part of her fitness routine was being active every single day, which helped boost her metabolism and made her regimen even more effective. Here’s exactly how she did it.

Strength Training

@addiepowerr

#stitch with @Addie Gibson 3 things i did to lose 50lbs! #weightloss #weightlosstransformations #fitnesscoach

Gibson did strength training 3-4 times a week. “Strength training helps you lose weight and keep it off by building muscle tissue,” according to Corewell Health. “The more muscle mass you have, the higher your metabolic rate tends to be. More muscle also helps your body burn more fat than muscle, which is important if you want to lose weight and keep your strength.”

Aerobic Exercise Every Day

Gibson walked 10k steps every day, which is a highly effective form of aerobic exercise. “As a general goal, aim for at least 30 minutes of physical activity every day,” says the Mayo Clinic. “If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.”

Calorie Deficit

Gibson made sure she was eating fewer calories than she was burning off. “Your weight is a balancing act, but the equation is simple,” says the Mayo Clinic. “If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight.”

Lots of Water

Gibson drank a gallon of water a day as part of her weight loss program. "Thirst, which is triggered by mild dehydration, is often mistaken for hunger by the brain," Melina Jampolis, an internist and board-certified physician nutrition specialist, tells Johns Hopkins University. "You may be able to decrease appetite by drinking water if you are, in fact, low in water, not calories."

Healthy Snacks

Gibson indulged in low-calorie, high-volume snacks like watermelon with Tajin seasoning. “Because 90% of a watermelon’s weight is water, it’s one of the best fruits to eat if you’re trying to lose weight,” according to Keck Medicine. “A 100-gram serving contains only 30 calories. It’s also a great source of an amino acid called arginine, which has been shown to help burn fat quickly.”

High-Protein Coffee

Gibson added protein to her coffee for an extra boost. “You can use protein coffee as a meal replacement. It's a quick and easy way to fuel up for a busy morning,” registered dietitian Kimmie Sharp, MMN, RDN, LMNT, LD, tells UNL Health. “However, many powders lack essential vitamins, minerals or healthy fats. Some protein powders contain much more protein than you need, which could cause weight gain. If your goal is to lose weight, a shake specifically formulated to replace a meal is a better option.”

Creatine Supplements

Gibson takes creatine supplements to support her fitness regimen. “Oral creatine use might allow an athlete to do more work during reps or sprints, leading to greater gains in strength, muscle mass and performance,” says the Mayo Clinic. “Creatine is often used by athletes involved in high-intensity intermittent activities that require a rapid recovery during training and competition.”

💪🔥Body Booster: Even taking a brisk walk can help burn fat and boost weight loss.