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7 Morning Routines That Help Shed Weight Quickly

Set yourself up for success with these routines.

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


Eat Breakfast

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

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

Meditation Session

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

Take a Walk

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

RELATED: 13 Steps to Sustainable Fat Loss

Meal Prep

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

Hit the Gym

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

Enjoy Your Coffee

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

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

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

Get Some Sun

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

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

More For You

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


Eat Breakfast

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

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

Meditation Session

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

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

Take a Walk

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

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

RELATED: 13 Steps to Sustainable Fat Loss

Meal Prep

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

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

Hit the Gym

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

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

Enjoy Your Coffee

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

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

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

Get Some Sun

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

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

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

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


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

@coachedbyhajni

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

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

2. Eat a Protein-Packed Breakfast

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

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

3. Go On a Hot Girl Walk

Woman running outdoors in morningShutterstock

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

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

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

5. Grab a Protein Bar Instead of Chocolate

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

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

6. Walk for Five Minutes Every Hour

Fit woman walking in park during autumn timeShutterstock

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

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

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

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

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

Dr Tony Hampton
I'm an Obesity Doctor and These 6 Natural Methods Match Ozempic's Benefits
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Do you wake up feeling tired, only to struggle with cravings and low energy all day? Your morning routine might be sabotaging your weight loss efforts. Dr. Tony Hampton, a board-certified Family and Obesity Medicine specialist, reveals five science-backed morning habits that can transform your metabolism and help you finally achieve sustainable fat loss. Read on to discover simple changes that could revolutionize your weight loss journey.

1. Hydrate the Right Way

The very first thing you should do when waking up isn't checking your phone or grabbing coffee – it's hydrating your body. "After six to eight hours without fluid, dehydration slows your metabolism, increases hunger hormones, and makes your body cling to fat instead of burning it," Dr. Hampton explains in his post.

Morning dehydration can significantly impact your metabolism. "When you wake up, your body is in a dehydrated state after hours without water," Dr. Hampton points out. This state of dehydration directly affects your body's ability to burn fat efficiently.

But it's not just about drinking plain water. Dr. Hampton recommends adding a pinch of high-quality sea salt or electrolytes to replenish minerals lost overnight and support adrenal function. "If you really want to supercharge fat burning, add a squeeze of lemon for a natural liver detox or a splash of apple cider vinegar to support insulin sensitivity," he suggests.

The benefits of this strategic hydration are immediate. "Within minutes, your metabolism wakes up, digestion improves, and you're less likely to experience cravings and energy crashes later in the day," says Dr. Hampton. He also emphasizes the accessibility of this habit: "What's cool about water is that it's simple, powerful, and completely free."

2. Get Natural Light in Your Eyes

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Within the first 30 minutes of waking up, try to expose your eyes to natural sunlight. "Your metabolism is directly tied to your circadian rhythm, the body's internal clock that regulates hormones like cortisol, insulin, and leptin," says Dr. Hampton.

This often-overlooked habit has tremendous impact on fat loss. Dr. Hampton notes, "When your eyes detect natural light, your brain gets a signal to lower melatonin and increase wakefulness hormones, which helps regulate blood sugar, reduce cravings, and optimize energy."

The morning light exposure does more than just wake you up. "It tells your body that it's time to be active, making you more likely to burn fat efficiently throughout the day," Dr. Hampton explains. The time commitment is minimal for significant benefits.

"Even just five to 10 minutes of morning sunlight without sunglasses can improve your metabolic rate, increase focus, and help you sleep better at night, which is critical for fat loss," he advises. For those with limited access to morning sunlight, Dr. Hampton offers an alternative: "If you live in a place where morning sun isn't always available, or you're an early riser like me, using a bright light therapy lamp for a few minutes can have similar benefits. Just make sure that the light has at least 10,000 lux."

3. Front-Load Your Protein

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The Breakfast Mistake Most People Make

One of the biggest morning mistakes is starting your day with carbohydrate-heavy foods. "One of the biggest mistakes people make is starting their day with a carbohydrate heavy meal like grits, oatmeal, cereal, or toast," Dr. Hampton warns. The consequences are immediate and counterproductive to weight loss goals.

"All of that starch, starch, starch will raise your sugar, sugar, sugar. This blood sugar spike causes an insulin surge and leads to mid-morning hunger and, unfortunately, fat storage," explains Dr. Hampton. This pattern sets you up for a day of cravings and energy crashes.

The Protein Solution

Dr. Hampton has a clear alternative: "If you want to lose weight, you need to front load your protein." This simple shift in your breakfast approach can dramatically change your body's fat-burning potential.

"Protein first thing in the morning is the most effective way to control appetite, increase muscle protein synthesis, and trigger thermogenesis, meaning your body burns more calories just digesting it," Dr. Hampton explains. The amount matters, too.

"In my clinic, I recommend my patients get at least 30 grams of protein within the first 90 minutes of waking up," he shares. Getting this much protein doesn't have to be complicated. "This can come from eggs, sausage, bacon, or even a high-fat, low-sugar Greek yogurt with nuts may do the trick for some of you guys," suggests Dr. Hampton.

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

How Protein Changes Your Day

The benefits of a protein-rich breakfast extend well beyond the morning. "It stabilizes blood sugar, reduces cravings, and makes you naturally eat fewer calories throughout the day," Dr. Hampton points out. There's also a significant mental benefit.

"Protein increases dopamine levels, helping you feel more focused and motivated, critical to sticking to your weight loss plan," he adds. For those who have struggled with inconsistent results, Dr. Hampton offers encouragement: "If you've been struggling with hunger, fatigue, or constant snacking, this one change could be the key to finally seeing results."

4. Move Before You Eat

Happy young woman enjoying delicious granola with greek yogurt for breakfastShutterstock

Getting some movement before your first meal can significantly boost fat loss. "Fasted movement forces your body to tap into stored fat for energy instead of relying on glucose," says Dr. Hampton. The good news is that this doesn't require a strenuous workout regimen.

"I'm not saying you need to do an intense workout first thing in the morning, but even just a 10 to 15 minute walk, some light stretching, or body weight exercises can make a huge difference," Dr. Hampton reassures. The science behind this approach is compelling.

The Science of Fasted Movement

Dr. Hampton explains the metabolic mechanism at work: "This works because movement in a fasted state increases fat oxidation, the process where your body breaks down fats like triglycerides into smaller molecules like free fatty acids, which can then be used as energy by the body, primarily occurring within the mitochondria of your cells."

This process aligns with your body's natural preferences. "Did you know that your body prefers burning fat as fuel? That's right. Your body prefers burning fat as fuel," Dr. Hampton emphasizes. Beyond immediate fat burning, there are longer-term metabolic benefits.

"Fat oxidation also improves insulin sensitivity, making your metabolism more efficient for the rest of the day," he explains. This creates a positive cycle that supports continued weight loss.

Options for Different Schedules

Dr. Hampton acknowledges that everyone's morning routine and fitness level differ. For those with more time, he suggests: "For those of you who have time in the morning, adding in resistance training or short bursts of high intensity movement like jumping jacks, pushups, or squats can further amplify the fat burning effect."

Even for those with minimal time, there's still a way to benefit. "If you're someone who can't workout in the morning, at least aim to walk five to 10 minutes before breakfast," advises Dr. Hampton. He emphasizes the long-term impact of this simple habit: "The difference it makes in long-term fat loss is incredible."

5. Control Your First Dopamine Hit

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The final morning habit focuses on protecting your brain chemistry. "If you can't control your first dopamine hit of the day, you set yourself up for cravings, low energy, and decision fatigue later on," Dr. Hampton cautions.

The Modern Morning Trap

Most people begin their day with activities that create unhealthy dopamine patterns. "Most people start their day by scrolling their phone, checking emails, or consuming highly stimulating content," Dr. Hampton observes. The consequences extend well beyond just the morning hours.

"The problem? This floods the brain with dopamine first thing in the morning, making it harder to resist junk food, emotional eating, and even binge watching TV later on," he explains. This neurological pattern creates a day of struggle against cravings and poor choices.

Building Dopamine Resilience

Instead of starting with high-dopamine activities, Dr. Hampton recommends alternatives that set you up for success. "Instead, you want to start your morning with something that naturally regulates dopamine, like writing in your journal, meditation, reading, or even just sitting in silence with your coffee," he suggests.

These calmer activities have profound benefits for your weight loss journey. "By doing this, you build resilience to cravings, improve focus, and make it easier to stick to your fat loss goals," Dr. Hampton explains. The impact of this mental preparation extends throughout your entire day.

"Think of it this way. If you can win the first hour of your day, you can win the next 23," Dr. Hampton affirms. This approach to dopamine management creates a foundation for better decisions all day long.

6. Start Small for Big Results

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Creating new habits doesn't happen overnight, and Dr. Hampton encourages a gradual approach. "Imagine how different your body would feel if, starting tomorrow morning, you hydrated strategically, got natural light in your eyes, prioritized protein, moved before eating, and controlled your dopamine," he suggests.

The key is to start with manageable changes. "You don't need extreme things to make a big change. You just need to change your habits, one morning at a time," Dr. Hampton advises. This approach prevents the overwhelm that leads many people to abandon their weight loss efforts.

Dr. Hampton recommends beginning with just one habit: "Pick one of these habits and start tomorrow." This incremental approach makes lasting change much more achievable than trying to overhaul your entire routine at once.

7. Working With Your Body, Not Against It

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The fundamental principle behind these morning habits is cooperation with your body's natural processes. "The more we understand how to work with our bodies instead of against it, the easier fat loss becomes," Dr. Hampton explains.

This perspective shift—from fighting your body to supporting its natural functions—makes weight loss more sustainable. Rather than extreme diets or punishing workout regimens, these habits enhance your body's inherent fat-burning capabilities.

By implementing these science-backed morning routines, you're creating the optimal conditions for your metabolism to function at its best. As Dr. Hampton says, "You just need to change your habits, one morning at a time," and these small, consistent changes can lead to remarkable transformations in your health and appearance.

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What are my proven tips for achieving a dream body? As a Precision Nutrition certified coach and CrossFit L1 certified trainer, this is a question that I often see asked in online forums, and it engenders responses that run the whole gamut—from eating a vegan diet to going full carnivore. I’ll give you my top 3 tips that, if followed, will not only help anyone to lose weight but will also create a body that looks fit, strong, and healthy. The best part is, they are easily actionable with some guidance and a little motivation.


1. Reduce Calorie Intake

Calorie,Counting,Calculator.,Diet,.Shutterstock

First, we have to look at reducing calorie intake. I know that sounds like a no-brainer, but bear with me here. Everyone knows this, but it’s a proven fact that the vast majority of people who are trying to lose weight cannot maintain a caloric deficit followed by maintenance. So how are we going to do that? It’s not as simple as just telling people to “eat less.” We need to make sure that the food we’re eating keeps us feeling satisfied for a longer period of time so that we can reduce or eliminate snacking, which is one of the primary drivers of weight gain. To address this, start each day with a protein-dense meal. It doesn’t have to be a big, complicated breakfast. It could be something as simple as a couple of eggs, boiled or scrambled. “But I’m a breakfast skipper” I hear you say. Then make a simple protein shake in the morning. Take your time drinking it. It can even be taken with you on your commute. Twenty five to thirty grams of protein in the morning will keep you feeling satiated so that mid-morning snacking is reduced or eliminated. And your body needs more protein if you want to sculpt that dream body. Protein is the magic bullet for losing weight and sparing muscle.

Related: #1 Dumbest Thing You Can Do to Lost Weight, According to Nutrition Expert (He Did It Too)

2. Don't Eat Four Hours Before Going to Sleep

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Next tip. We then address post-6pm eating. By getting adequate protein early on in the day, we’re set up to have our next 1 or 2 meals (lunch or dinner, or both) without feeling ravenous and without the between-meal snacks that I mentioned as being one of the obstacles to weight loss. So try to finish your last meal of the day at least 4 hours before you go to sleep for the night. This ensures that you have restful sleep (which in itself has been proven by numerous studies to increase weight loss success) without the sleep disturbances that come with going to bed right after eating.

Related: Woman Wows After Losing 30 Pounds in 3 Months By Eating Lunchables

3. Move Some Weight

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Last tip: Move some weight. I know, I know, we’ve all heard that you can go for an evening stroll or run 5k a day to lose weight. But sculpting a strong, healthy physique? Muscle mass has to be at least preserved, or better yet, increased. No, moving some weights in the gym is not going to give you a body like Arnold, ladies. That’s like saying going to the library 3 times a week is going to turn you into Albert Einstein. But putting in 3 one-hour sessions moving some weights, with a little HIIT (high-intensity interval training) thrown into the mix is going to burn fat, build muscle, and give you a body that the typical runner can be envious of. If you enjoyed this article don't miss I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me.

💪🔥Body Booster: Start each day with a protein-dense meal. It could be something as simple as a couple of eggs, boiled or scrambled

Mark Edwards is a Precision Nutrition Level 1 Nutrition Coach, CrossFit Mobility Trainer & L2 at Minimalist Nutrition + Fitness

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

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


Walk for Cardio

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

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

High Protein Diet

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

Seven to Eight Hours of Sleep

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

Morning Workouts and Exercise in Afternoon

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

RELATED:3 Best Practices for Walking, by a Podiatrist

Eat the Same Food Every Day for a Week

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

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

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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.

Are you trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

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Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.​17. Soy Protein PowderShutterstock

Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

Canned tuna on wood background​7. Canned FishShutterstock

She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

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

Low-Fat Cottage Cheese

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Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

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

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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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.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

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

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

Wooden box filled fresh vegetables​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstock

Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Josh York joshyorkgg
5 Simple Exercises That Transform Your Body in 30 Days
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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.

Every January, gyms fill with people logging hours on treadmills and ellipticals, hoping to burn fat. But what if there's a more effective approach? Many fitness enthusiasts don't realize that certain strength exercises can torch more calories than traditional cardio, both during and after your workout.I'm Josh York, a certified personal trainer who's been helping people get fit for years. Back in high school, I played hockey and realized how being in good shape made me perform better on the ice. That's when I fell in love with fitness. These days, I help clients reach their goals through more effective workouts. After years of experience, I've discovered that certain exercises burn fat way more efficiently than spending hours on the treadmill. Let me show you five moves that will transform your workouts and get you results faster than traditional cardio.

Why Cardio Alone Isn't the Answer

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Many people think cardio is the best way to burn fat. In my experience, there are two common mistakes – over-relying on cardio and overestimating calorie burn - that most people make when trying to lose fat with cardio. When trying to lose fat, cardio, diet, and strength training are just as critical to provide a balanced routine. Having a proper diet with a calorie deficit and a healthy diet provides effective fat loss. Incorporating strength training aids in building and maintaining muscle mass, both of which are crucial for burning calories at rest and sustaining a healthy metabolic rate. You have to keep a balanced mix of intensity and volume when performing cardio for fat loss for the best results. Read on to learn my top 5 fat-burning exercises.

1. Squats: The Lower Body Power Move

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How to do it: Begin by facing forward with your feet shoulder-width apart. Place your hands on your hips or arms straight in front of you at shoulder height. Bend at your knees while keeping your back straight. Lower to the ground until you reach 90 degrees. Stand back up to the start position.

How often: Aim to do squats three times a week with three sets of 10-20 reps.

Why it works: Squats help to build muscle, which increases your resting metabolic rate – leading to more calories being burned throughout your day. The muscle mass being built requires more energy to maintain in the long term.

Beginner modifications: Two easy ways to modify squats are to place a chair under you in order to create a natural pause at the bottom and control how far you go down. The second way is to not complete the full motion by not squatting as far until you get more comfortable with the movement.

Common mistakes to avoid: The biggest mistake to avoid is not squatting deep enough. Additionally, you want to ensure you don't lean forward, lift your heels off the ground, or round your back.

2. Lunges: Step Your Way to Fat Loss

Brunette female in good shape wearing white top and beige leggins doing lunges and holding blue dumbbells in hands, working out legs, looking straight ahead with serious expression.Shutterstock

How to do it: Stand with your feet together. Place your hands on your hips. Take a step forward with one leg. Bend at the knees until you reach 90 degrees. Stand back up and bring the front foot back to the start position. Repeat with the opposite leg.

How often: The goal when doing lunges is to do them three to five times per week with two to three sets of 10 to 15 reps.

Why it works: Lunges can be performed at a higher intensity and variety, leading to more muscle being built and an increase in resting metabolism like squats.

Beginner modifications: Some simple modifications for lunges include shortening the front step, reduced range of motion with how low you go to the ground, using a chair or wall for support, and performing a reverse lunge to add stability.

Common mistakes to avoid: Focus on your step length so you aren't leaning too far forward. Another common mistake to avoid is pushing your front knee in front of your toes in order to avoid pain in your knee joint.

3. Dumbbell Overhead Lunge: Add Upper Body Work

Cheerful athletic woman standing in lunge position and raising arms holding dumbbells, having bodybuilding workout in modern living room interior. Home fitness concept

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How to do it: Place your feet together. Pick up the dumbbells in either a neutral grip or with your palms facing forward. Raise both arms straight over your head and hold the dumbbells above you. Take a step forward with one leg. Bend at the knees until you reach 90 degrees. Stand back up and bring the front foot back to the start position. Repeat with the opposite leg.

How often: Dumbbell overhead lunges should be performed three to five times a week with two to three sets of eight to 12 reps.

Why it works: This exercise engages more muscle throughout your body to help give a comprehensive strength workout to increase your metabolism.

Beginner modifications: The similar modifications to bodyweight lunges can also be used with dumbbell overhead lunges. An additional modification would be to start with lighter dumbbells or no weight in your hands as you raise them above your head.

Common mistakes to avoid: When doing dumbbell overhead lunges, avoid using weight that is too heavy. This can lead to additional common mistakes such as poor posture and leaning forward.

4. Kettlebell Swing: The Total Body Burner

A bodybuilder in shape is swinging kettlebell while standing in a gym.​Also, She Busts Some Fitness Myths, Including Daily WorkoutsShutterstock

How to do it: Place the kettlebell directly in front of you at your feet. Hinge at your hips to lower your body down and grab the kettlebell with both hands, palms facing you. Stand up and thrust your hips forward. In the same motion swing your arms straight up to shoulder height. Control the swing back down and squat back to the start position.

How often: For the best results, do kettlebell swings two to three times per week with three sets of 10 to 15 reps.

Why it works: Kettlebell swings combine intensity and total-body resistance training to promote post-exercise calorie burn. This can also be performed in a HIIT-style workout to burn more calories in a shorter time period.

Beginner modifications: Begin by working on the hip movement to master keeping your back straight and core engaged. If using weight, try lighter weight and focusing on controlled movements throughout the exercise.

Common mistakes to avoid: The most common mistakes to avoid with this exercise are squatting instead of hinging, swinging your arms instead of using your hips, hyperextending the lower back, and rounding the shoulders or back.

5. Burpees: The Ultimate Fat Melter

Jump up burpee. Sport exercises. Stage and release of squat. Exercises with free weight. Mixed race black man workout jump exercise on sport ground outdoor with urban cityscape on background.Shutterstock

How to do it: Stand with your feet shoulder-width apart. Squat down and kick your legs out to a plank position. Drop into a push-up. Bring your feet back in to your chest. Propel up off the ground with your arms straight over your head.

How often: Perform burpees two to three times per week, aiming to complete three to four sets of eight to 12 reps.

Why it works: Burpees require a wide range of muscles in a high-intensity exercise to create a greater metabolic boost and calorie burn.

Beginner modifications: As a beginner, start with slower movements such as walking your legs in and out to work on form before speeding the exercise up. Break the workout down to individual movements to perfect each one.

Common mistakes to avoid: It is important to not rush through the workout, while also remembering to keep your core engaged.

Your Weekly Fat-Burning Workout Plan

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In order for the best results, structure these moves into a HIIT or circuit-style workout plan.

An example workout plan to follow would be:

Day 1: Full Body HIIT

  • Squats – 3 sets of 10-12 reps
  • Lunges – 3 sets of 10-12 reps per leg
  • Dumbbell Overhead Lunges – 3 sets of 10-12 reps per leg
  • Kettlebell Swings: 3 sets of 10-12 reps
  • Burpees – 3 sets of 8-10 reps
  • Intervals – Incorporate 15-30 seconds of rest between exercises

Day 2: Rest or Active Recovery

  • Light Cardio, yoga, or stretching

Day 3: Full Body HIIT

  • Squats – 3 sets of 10-12 reps
  • Lunges – 3 sets of 10-12 reps per leg
  • Dumbbell Overhead Lunges – 3 sets of 10-12 reps per leg
  • Kettlebell Swings: 3 sets of 10-12 reps
  • Burpees – 3 sets of 8-10 reps
  • Intervals – Incorporate 15-30 seconds of rest between exercises

Day 4: Rest or Active Recovery

  • Light Cardio, yoga, or stretching

Day 5: Lower Body Focus

  • Squats – 3 sets of 12-15 reps
  • Lunges – 3 sets of 12-15 reps per leg
  • Dumbbell Overhead Lunges – 3 sets of 12-15 reps per leg
  • Kettlebell Swings: 3 sets of 15-20 reps

Day 6 & 7: Rest or Active Recovery

  • Light Cardio, yoga, or stretching

Maximize Your Results Beyond Exercise

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In order to maximize results from these workouts, you must have proper nutrition, plenty of sleep, and proper recovery. When it comes to diet, focus on a calorie deficit so that you are taking in fewer calories than you are burning. You also want to manage protein intake to help support muscle growth, while balanced nutrients – carbs, fats, and micronutrients – support overall health and energy levels. Sufficient sleep will regulate your appetite and metabolism. You have to listen to your body and allow for recovery so the muscles can recover and rebuild. Active recovery like stretching and walking are great options to promote blood flow and reduce muscle soreness on rest days.

What Results Can You Expect?

Strong woman with broccoli in the kitchen10 Foods That Grow Muscle FastShutterstock/Terelyuk

Overall results with this workout plan would be improvements in strength, stamina, and overall fitness levels. In the initial four to six weeks, a person would experience increased stamina and initial enhancement to muscle definition. Consistency over an eight-week period will lead to higher strength levels and endurance, including increased muscle mass. There will also be a visible loss of body fat.

Ready to Ditch Cardio? Final Advice

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Push fears aside and jump into something new. Stick with it day after day, and you'll start seeing those results when you stay committed to the plan. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.