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Top 8 Proven Habits to Boost Metabolism and Lose Weight You Should Do Every Day

There are easy ways to rev up your fat-burning mechanism.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Joanna_Soh_Official3
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Do you want to speed up your metabolism to maximize your weight loss? Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she explains why boosting your metabolism is crucial and reveals eight ways to do it.


Why It’s Important to Boost Your Metabolism

Why is it so important to boost or increase your metabolism? “Simply put, the higher your metabolic rate is, the more calories you burn,” Joanna says. “Hence, the easier it is to lose weight and keep it off. Someone with a sluggish or slower metabolism will gain more fat from eating less food in comparison to a person with a fast, healthy metabolism.”

What Impacts Your Metabolism?

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

So, what affects your metabolism? “Genetics, age, weight, diet, exercise, habits, as well as lifestyle,” she says. “There are certain areas in which we can't control, such as our genes and also age. As we age, we start to lose five to six pounds of muscle every decade, starting in our late twenties. So if you choose to do absolutely nothing about it, that's when you'll start to see the weight pile on as you age.”

Luckily, There Are Things You Can Control

Intermittent fasting with clock, health asian young woman, girl weight loss, eating green fresh vegetable salad on dish, plate with eat healthy of breakfast food in morning, lunch on a table at home.Shutterstock

“There are also areas in which we can control our weight, diet, exercise, routine, and lifestyle. These are the areas we should take control of, and it can speed up our metabolism. So I'm going to share with you eight effective ways to boost your metabolism, burn fat, and lose weight,” she says.

Pump It Up

Young sports woman is working out in gym. Doing the bench press during training.Shutterstock

The only way to increase lean muscle mass is to lift weights, says Soh. “For every pound of lean muscle, your body burns an additional 14 calories a day, whereas a pound of fat only burns two to three calories. This small difference can add up over time. Hence, people who are leaner with higher muscle mass burn more calories at rest compared to those with higher body fat.”

Strength Train Two to Three Times Per Week

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

Adding strength training two to three times a week burns significantly more fat than those who only perform cardio exercises, she says. “Resistance training can involve using the machines in the gym or free weights such as dumbbells, barbells, kettlebells, or equipment such as a resistance band or even bodyweight exercises such as pushups and pull-ups.”

Swap Steady Paced Cardio for HIIT

Confident young sportswoman outdoors at the seaside, doing squatsShutterstock

She also suggests swapping steady pace cardio for HIIT. “Yes, going for a long jog can be great to burn calories, but it isn't the most efficient or effective way to achieve that lean physique you’re after. High-intensity interval training, more commonly known as HIIT, involves quick and intense bursts of energy. Implementing a consistent HIIT routine requires your body to consume more oxygen, making your mitochondria work harder and burn more energy.

It’s Easy to Incorporate Into Your Routine

She adds that HIIT training can burn a similar amount of calories in half the time compared to low-intensity study-based cardio. “Not only will you be saving time, you'll reap the benefits of a HIIT workout even after the session. So, after your HIIT workout, your body continues to burn calories for up to 36 hours by increasing your metabolic rate. That boost of metabolism will not be possible through a steady paced cardio training.” She recommends inserting 30-second sprints into your cardio routine, followed by one minute of recovery. “Repeat this cycle for 10 times. If you aren’t gasping for air, you aren’t exerting enough effort for it to be considered a hit training.”

Don't Starve Yourself

Sad Woman Looking at the Pizza in Her Plate. Female obsessing over counting calories thinking about eating fast-foodShutterstock

Next, don't starve yourself. “Yes, in order to lose weight, you need a calorie deficit. However, an extreme calorie deficiency, long-term, can wreak havoc on your metabolism. If you are underfeeding your body on a regular basis, your metabolism will adapt to the new lower calorie intake. Your metabolism works more efficiently to try and preserve the remaining calories, hence slowing down your metabolism,” she says.

It Is Not Sustainable

Female standing on the weight scale in the white bathroom floor with green curtain in backgroundShutterstock

While you will lose weight, it will not be sustainable. “Once you are back to your normal ways of eating or increase your food intake, that's when you start piling on the weight again, and it happens really fast. Avoid extreme diets instead, and reduce your calorie intake at a healthy and realistic pace, which can help you lose weight. At the same time, you know that you can sustain this for life,” she says.

Power Up with Protein

Grilled chicken breasts and vegetablesShutterstock

Fourth, power up with protein. “TEP, which is also known as the thermic effect of food, is caused by the extra calories your body uses to digest, absorb, and process the nutrients in your meal. Protein causes the largest rice in TEP as it is harder for your body to break it down. It raises your metabolic grade by 15 to 30% compared to 5 to 10% for cups and zero to 3% for fats. Therefore, consuming plenty of protein can make you burn an extra 100 to 200 calories a day,” she says.

RELATED:I Lost 95 Pounds in Under 7 Months With These 12 Steps

You Will Feel More Full, So You Won’t Overeat

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

Plus, you'll also feel more full and prevent overeating. “Eating large amounts of carbohydrates without any protein will spike your blood sugar levels only to have it crash one or two hours later. This cycle will wreak havoc on your metabolism and leave you fatigued and in a constant state of hunger,” she says. “That doesn't mean you have to consume a very high protein diet. The guideline to simply follow is to check that 20 to 30% of your total daily calories come from protein. And the easiest method I like to follow is to have a serving of protein such as lean meat, fish, nuts, legumes, or yogurt at every meal and snack.”

Sip on Black Coffee

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

Next, sip on black coffee. “Studies have shown that the caffeine in coffee can boost metabolism by three to 11%. And this is why: If you were to take a look at fat burners, most of them have caffeine as the number one ingredient.”

Drink a Cup Before Working Out

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

“That doesn't mean that you should be a caffeine addict and just sip on coffee all day long, expecting to lose weight. You still need to put in the effort. Drinking a cup of black coffee before exercising can improve your workout performance, speed up your metabolism, and hence help you burn fat more efficiently. And that's something I personally practice myself. So, one cup of Joe before my training,” she says.

Move More

outdoor sports, workout and wellness concept. asian young strong, confident woman in sportive clothes in green park.Shutterstock

“Exercising has tons of benefits. However, if you have a sedentary life where you are sitting at your desk for eight hours every single day and you only move for an hour in the gym, that's probably not the best way to boost your metabolism throughout the day. The goal here is to move more,” she says. “Sitting too much kills you, and it's even dubbed as the new smoking. Long periods of sitting burn fewer calories and can lead to weight gain and many other health issues.”

RELATED:Top 14 Unusual High-Protein Foods Nutritionists Love

Remind Yourself to Get Up

Worker Stretch Exercise At Stand Desk In OfficeShutterstock

“An effective way to increase your metabolism with very minimal effort is to stand up and move more. Perhaps work from a standing desk or set yourself a reminder to move every hour, get up, get yourself a cup of tea, do some simple stretches, or just walk around your office, make an effort to move more by walking to get lunch, taking public transport or taking the stairs. All these daily incidental movements can help you to burn more calories and even lose weight with very minimal effort,” she says.

Stay Hydrated

Woman's hand opening a bottle with sparkling water with splashes and lot of drops on gray background. Studio photo shooting. Concept of health lifestyleShutterstock

“We all know the importance of water, but did you know that your body needs water to process calories? Hence, if you are even slightly dehydrated, your metabolism may slow down,” she says. “Water helps to fill you up, which means those who drink more water will tend to consume less food. What you really need to avoid are sugary drinks and alcohol as they contain empty calories, but can add up over time and cause weight gain.”

Here Are Some Simple Tips

Young woman jogger resting drinking waterShutterstock

“Some simple tricks to drink more water daily is to drink a glass once you're up in the morning and drink a glass of water before every meal or consume a healthy vegetable soup before your meal and also snack on fresh fruits and vegetables, which naturally contain water,” she says.

Get Enough Rest

rest, sleeping, comfort and people concept - young woman stretching in bed at home bedroomShutterstock

“I can't stress this enough: Get enough rest,” she says. “Lack of sleep can be linked to being overweight. Sleeping is something we don't prioritize in our busy and hectic lifestyle. Not getting enough rest can disrupt your hormones, change the way you process sugar, and decrease the number of calories you burn.”

RELATED:Can Walking a Mile a Day Help With Weight Loss? Here's What Experts Say

Here Is Why Lack of Sleep Leads to Weight Gain

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

“Sleep affects the levels of two hormones, leptin, and ghrelin, which control the feelings of fullness and hunger. Leptin sends a signal to your brain that you have had enough to eat without enough sleep. Your brain reduces leptin and raises ghrelin, which is an appetite stimulant. Hence, when you lack sleep, you'll also notice that you eat and create more,” she explains.

Remember, You Got This!

Her final words? “You are in control of your body's metabolic rate. Don't blame it on your genetics or age. Making small lifestyle changes on a daily basis can boost your metabolism, and you will only thank yourself for it. A high metabolism can help with weight loss, maintaining a healthy weight for life, and more importantly, it gives you more energy to do the things you enjoy and truly live life,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Do you want to speed up your metabolism to maximize your weight loss? Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she explains why boosting your metabolism is crucial and reveals eight ways to do it.


Why It’s Important to Boost Your Metabolism

Why is it so important to boost or increase your metabolism? “Simply put, the higher your metabolic rate is, the more calories you burn,” Joanna says. “Hence, the easier it is to lose weight and keep it off. Someone with a sluggish or slower metabolism will gain more fat from eating less food in comparison to a person with a fast, healthy metabolism.”

What Impacts Your Metabolism?

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

So, what affects your metabolism? “Genetics, age, weight, diet, exercise, habits, as well as lifestyle,” she says. “There are certain areas in which we can't control, such as our genes and also age. As we age, we start to lose five to six pounds of muscle every decade, starting in our late twenties. So if you choose to do absolutely nothing about it, that's when you'll start to see the weight pile on as you age.”

Luckily, There Are Things You Can Control

Intermittent fasting with clock, health asian young woman, girl weight loss, eating green fresh vegetable salad on dish, plate with eat healthy of breakfast food in morning, lunch on a table at home.Shutterstock

“There are also areas in which we can control our weight, diet, exercise, routine, and lifestyle. These are the areas we should take control of, and it can speed up our metabolism. So I'm going to share with you eight effective ways to boost your metabolism, burn fat, and lose weight,” she says.

Pump It Up

Young sports woman is working out in gym. Doing the bench press during training.Shutterstock

The only way to increase lean muscle mass is to lift weights, says Soh. “For every pound of lean muscle, your body burns an additional 14 calories a day, whereas a pound of fat only burns two to three calories. This small difference can add up over time. Hence, people who are leaner with higher muscle mass burn more calories at rest compared to those with higher body fat.”

Strength Train Two to Three Times Per Week

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

Adding strength training two to three times a week burns significantly more fat than those who only perform cardio exercises, she says. “Resistance training can involve using the machines in the gym or free weights such as dumbbells, barbells, kettlebells, or equipment such as a resistance band or even bodyweight exercises such as pushups and pull-ups.”

Swap Steady Paced Cardio for HIIT

Confident young sportswoman outdoors at the seaside, doing squatsShutterstock

She also suggests swapping steady pace cardio for HIIT. “Yes, going for a long jog can be great to burn calories, but it isn't the most efficient or effective way to achieve that lean physique you’re after. High-intensity interval training, more commonly known as HIIT, involves quick and intense bursts of energy. Implementing a consistent HIIT routine requires your body to consume more oxygen, making your mitochondria work harder and burn more energy.

It’s Easy to Incorporate Into Your Routine

She adds that HIIT training can burn a similar amount of calories in half the time compared to low-intensity study-based cardio. “Not only will you be saving time, you'll reap the benefits of a HIIT workout even after the session. So, after your HIIT workout, your body continues to burn calories for up to 36 hours by increasing your metabolic rate. That boost of metabolism will not be possible through a steady paced cardio training.” She recommends inserting 30-second sprints into your cardio routine, followed by one minute of recovery. “Repeat this cycle for 10 times. If you aren’t gasping for air, you aren’t exerting enough effort for it to be considered a hit training.”

Don't Starve Yourself

Sad Woman Looking at the Pizza in Her Plate. Female obsessing over counting calories thinking about eating fast-foodShutterstock

Next, don't starve yourself. “Yes, in order to lose weight, you need a calorie deficit. However, an extreme calorie deficiency, long-term, can wreak havoc on your metabolism. If you are underfeeding your body on a regular basis, your metabolism will adapt to the new lower calorie intake. Your metabolism works more efficiently to try and preserve the remaining calories, hence slowing down your metabolism,” she says.

It Is Not Sustainable

Female standing on the weight scale in the white bathroom floor with green curtain in backgroundShutterstock

While you will lose weight, it will not be sustainable. “Once you are back to your normal ways of eating or increase your food intake, that's when you start piling on the weight again, and it happens really fast. Avoid extreme diets instead, and reduce your calorie intake at a healthy and realistic pace, which can help you lose weight. At the same time, you know that you can sustain this for life,” she says.

Power Up with Protein

Grilled chicken breasts and vegetablesShutterstock

Fourth, power up with protein. “TEP, which is also known as the thermic effect of food, is caused by the extra calories your body uses to digest, absorb, and process the nutrients in your meal. Protein causes the largest rice in TEP as it is harder for your body to break it down. It raises your metabolic grade by 15 to 30% compared to 5 to 10% for cups and zero to 3% for fats. Therefore, consuming plenty of protein can make you burn an extra 100 to 200 calories a day,” she says.

RELATED:I Lost 95 Pounds in Under 7 Months With These 12 Steps

You Will Feel More Full, So You Won’t Overeat

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

Plus, you'll also feel more full and prevent overeating. “Eating large amounts of carbohydrates without any protein will spike your blood sugar levels only to have it crash one or two hours later. This cycle will wreak havoc on your metabolism and leave you fatigued and in a constant state of hunger,” she says. “That doesn't mean you have to consume a very high protein diet. The guideline to simply follow is to check that 20 to 30% of your total daily calories come from protein. And the easiest method I like to follow is to have a serving of protein such as lean meat, fish, nuts, legumes, or yogurt at every meal and snack.”

Sip on Black Coffee

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

Next, sip on black coffee. “Studies have shown that the caffeine in coffee can boost metabolism by three to 11%. And this is why: If you were to take a look at fat burners, most of them have caffeine as the number one ingredient.”

Drink a Cup Before Working Out

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

“That doesn't mean that you should be a caffeine addict and just sip on coffee all day long, expecting to lose weight. You still need to put in the effort. Drinking a cup of black coffee before exercising can improve your workout performance, speed up your metabolism, and hence help you burn fat more efficiently. And that's something I personally practice myself. So, one cup of Joe before my training,” she says.

Move More

outdoor sports, workout and wellness concept. asian young strong, confident woman in sportive clothes in green park.Shutterstock

“Exercising has tons of benefits. However, if you have a sedentary life where you are sitting at your desk for eight hours every single day and you only move for an hour in the gym, that's probably not the best way to boost your metabolism throughout the day. The goal here is to move more,” she says. “Sitting too much kills you, and it's even dubbed as the new smoking. Long periods of sitting burn fewer calories and can lead to weight gain and many other health issues.”

RELATED:Top 14 Unusual High-Protein Foods Nutritionists Love

Remind Yourself to Get Up

Worker Stretch Exercise At Stand Desk In OfficeShutterstock

“An effective way to increase your metabolism with very minimal effort is to stand up and move more. Perhaps work from a standing desk or set yourself a reminder to move every hour, get up, get yourself a cup of tea, do some simple stretches, or just walk around your office, make an effort to move more by walking to get lunch, taking public transport or taking the stairs. All these daily incidental movements can help you to burn more calories and even lose weight with very minimal effort,” she says.

Stay Hydrated

Woman's hand opening a bottle with sparkling water with splashes and lot of drops on gray background. Studio photo shooting. Concept of health lifestyleShutterstock

“We all know the importance of water, but did you know that your body needs water to process calories? Hence, if you are even slightly dehydrated, your metabolism may slow down,” she says. “Water helps to fill you up, which means those who drink more water will tend to consume less food. What you really need to avoid are sugary drinks and alcohol as they contain empty calories, but can add up over time and cause weight gain.”

Here Are Some Simple Tips

Young woman jogger resting drinking waterShutterstock

“Some simple tricks to drink more water daily is to drink a glass once you're up in the morning and drink a glass of water before every meal or consume a healthy vegetable soup before your meal and also snack on fresh fruits and vegetables, which naturally contain water,” she says.

Get Enough Rest

rest, sleeping, comfort and people concept - young woman stretching in bed at home bedroomShutterstock

“I can't stress this enough: Get enough rest,” she says. “Lack of sleep can be linked to being overweight. Sleeping is something we don't prioritize in our busy and hectic lifestyle. Not getting enough rest can disrupt your hormones, change the way you process sugar, and decrease the number of calories you burn.”

RELATED:Can Walking a Mile a Day Help With Weight Loss? Here's What Experts Say

Here Is Why Lack of Sleep Leads to Weight Gain

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

“Sleep affects the levels of two hormones, leptin, and ghrelin, which control the feelings of fullness and hunger. Leptin sends a signal to your brain that you have had enough to eat without enough sleep. Your brain reduces leptin and raises ghrelin, which is an appetite stimulant. Hence, when you lack sleep, you'll also notice that you eat and create more,” she explains.

Remember, You Got This!

Her final words? “You are in control of your body's metabolic rate. Don't blame it on your genetics or age. Making small lifestyle changes on a daily basis can boost your metabolism, and you will only thank yourself for it. A high metabolism can help with weight loss, maintaining a healthy weight for life, and more importantly, it gives you more energy to do the things you enjoy and truly live life,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 look like a different person by spring? Now is the time to make changes to your approach to health and fitness, says one expert. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a recent post she details exactly what you should do in order to achieve a major glow up by spring. “For the next 4 months…become addicted to these 5 habits, and you’ll become unrecognizable by May,” she writes across the video. “5 health habits that can help you become unrecognizable in just 4 months,” she writes in the Instagram post.


Balance Blood Sugar

The first thing you need to learn how to do is “balance blood sugar like a pro,” she writes in her post. “Stable blood sugar reduces insulin spikes, promotes fat loss, and improves energy levels.” Do this by starting every meal with protein and healthy fats, avoiding “naked carbs,” she says, explaining that you should “always pair them with a protein source.” Her last tip is to add 1 tbsp apple cider vinegar to 8oz water before meals “to help stabilize post-meal glucose spikes.”

RELATED: She Lost 15 Pounds in Her 40s After Fixing These 3 Mistakes

Optimize Sleep

Next, “optimize your sleep for hormone reset,” she continues. “Quality sleep supports cortisol balance, reduces cravings, and aids in muscle repair and fat loss.” Here is how to do it: “Go to bed and wake up at the same time daily to regulate your circadian rhythm,” “limit blue light exposure an hour before bed,” and “create a calming bedtime routine with magnesium glycinate &/or herbal teas.”

Eat Hormone Boosting Foods

Next, improve your diet with hormone-boosting foods. “The right nutrients nourish your body, reduce inflammation, and optimize estrogen, progesterone, and cortisol levels,” she writes. How to do it? “Focus on anti-inflammatory foods like salmon, leafy greens, berries, and olive oil,” “incorporate cruciferous vegetables (e.g., broccoli, kale) to support estrogen detoxification,” and “prioritize protein intake of at least 100g/day to support lean muscle and satiety.”

RELATED: 52-Year-Old Trainer Reveals Her Secret Moves for Perfect Abs

Manage Stress

Her fourth strategy is to “manage stress with intentional practices,” she reveals. “Chronic stress dysregulates cortisol, leading to weight gain, fatigue & hormonal imbalances.” How to do it? “Add daily breathwork (4-7-8 breathing) or vagal toning exercises like humming or gargling,” “incorporate lymphatic drainage techniques such as dry brushing or rebounding,” and “take short breaks throughout the day to reset cortisol levels.”

Move Your Body Daily

Lastly, she recommends moving your body daily. “Regular movement supports healthy hormone levels, builds lean muscle, and improves metabolic health.” She suggests doing at least 30 minutes of movement every day, prioritizing weight training 3 to 4 times per week to build lean muscle and boost metabolism, and including low-intensity movement (e.g., walking, stretching) on recovery days. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Abram Anderson
Abram Anderson/Instagram
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 burn fat without counting calories or spending hours at the gym? Abram Anderson is a weight loss coach who regularly shares tips on how to burn fat fast. In a few new video post, he reveals simple hacks for burning fat that take very little effort. “Do you want to lose weight faster than what you're currently doing? But you do not want to count calories, you do not want to take supplements, and you don't want to have to use willpower?” he says, going on to reveal them.


Focus on Speeding Up Your Metabolism

To burn fat fast, you need to rev up your fat-burning system. “One of the tips that I give,” he says in the post, “is to try to speed up your metabolism. There's a few different ways to speed up your metabolism extremely easily.”

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Do 30 Seconds of an Activity Right Before You Eat

The first suggestion he has? “You can do 30 seconds of an activity right before you eat. You'll be able to increase your insulin sensitivity right before you eat. You'll be able to eat the same number of calories and store less as fat that way, plus you have a higher metabolism,” he says.

Or, Add Spices to Your Food

“Or you can try to eat spicier food,” he says. “If you were just to add spices to your food, you can literally eat the same number of calories once again and actually burn more of them without having them stored as body fat,” he claims.

Two Tablespoons of Fermented Food Per Meal Helps Melt Body Fat

In another video, he reveals something you should add to every meal to melt body fat. “According to scientific research, two tablespoons of a fermented food with meals” is all you need “if you want to improve your microbiome and melt body fat drastically,” he says.

RELATED: Weight Loss Coach Lost 40 Pounds and Kept It Off for 14 Years With These 5 Changes

Kimchi Is the Best One to Eat

Korean,Traditional,Kimchi,On,A,Dark,Background.Shutterstock

“It's not just any fermented food. According to our data, it seems that kimchi seems to far outweigh the benefits for weight loss and microbiome health compared to anything else,” he continues. “So the yogurt just doesn't cut it. But if you could have kimchi in your diet, it can do absolute wonders.”

Disruption of Blood Sugar Leads to Overeating

“If you want to learn how to stop overeating so you can melt body fat easier, this is the advice that we give to our clients inside of our health and life coaching program. And it's helped them melt 20, 50, a hundred plus pounds of body fat without counting calories,” he continues. “This advice might work for you, too. By far, the biggest thing that is leading to overeating is a disruption in your blood sugar levels.”

Here Is the Secret to Prevent Binge Eating

Healthy,Food.,Selection,Of,Good,Carbohydrate,Sources,,High,Fiber,RichShutterstock

“What happens is you eat something that's high in carbohydrates and easy to digest, and you get a blood sugar spike. When you have a blood sugar spike, even if you're staying in normal ranges, your body will release insulin, which will cause a blood sugar spike down. That spike down causes you to feel uncontrollably hungry, where you feel like you can eat everything in sight,” he says. “The solution to this is to add in complex carbohydrates, water, and a food from nature inside of that meal, and that's how you prevent binge eating.”

And, Walking Is the Most Effective Workout for Losing Body Fat

“Walking has proven to be the most effective exercise for losing body fat, at least for my clients,” adding that “it doesn't actually require a whole lot of effort in order to see phenomenal results with it.” However, when you walk matters. “If you choose when you do your walk, you can actually maximize your results. So if you were to actually walk first thing in the morning or walk immediately after a workout for whatever reason, that seems to increase the amount of body fat you lose. And my theory is twofold,” he says.

Walking in the Morning Can Help Curb Cortisol Levels When They Are the Highest

“One, when you walk in the morning, you get sunshine, and your cortisol levels are the highest. You can actually curb that and better metabolize stress hormones because cortisol has been shown to be both anabolic to fat and catabolic muscle. So you can curb that if you walk in the morning,” he says.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Walking Post Workout Can Utilize the Afterburn Effect

Young,Woman,Wearing,Sportswear,Is,Walking,On,A,Treadmill,AtShutterstock

The other best time to walk? “Two, if you were to walk after a workout, you actually utilize something called the afterburn effect,” he says. This is “where you burn additional calories even after your workout, and it's like extending it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Shot of fintess woman eating a healthy poke bowl while looking at camera in the kitchen at home.
Shutterstock
Evidence-Based

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

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

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

Losing belly fat is a top goal for many, but keeping it off is often the real challenge. Thankfully, recent research has pinpointed effective methods that can help you shed belly fat quickly and, even better, keep it from coming back. These science-backed strategies focus on boosting metabolism, managing stress, and improving muscle tone—all of which contribute to lasting belly fat loss. Incorporating these methods into your routine can accelerate fat burning and lead to a leaner, more defined midsection that lasts. Here’s what researchers say is the fastest way to melt belly fat and keep it off for good.


Prioritize High-Intensity Interval Training (HIIT)

Crunches, High Intensity Interval Training or HIITShutterstock

Burns Fat in Less Time

HIIT workouts are known for their efficiency in burning fat, especially around the belly. By alternating between short bursts of intense activity and brief rest periods, HIIT increases calorie burn both during and after your workout. Studies show that HIIT is one of the most effective exercises for targeting belly fat, making it ideal for those looking to shed weight fast.

Eat Protein at Every Meal to Boost Metabolism

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Supports Fat-Burning and Muscle Preservation

Protein-rich foods help increase the thermic effect of food, meaning your body burns more calories during digestion. Eating protein at every meal also helps maintain muscle mass, which is essential for a higher metabolism. This increase in metabolic rate aids in keeping belly fat off, even when you’re not working out.

Incorporate Strength Training for Lasting Fat Loss

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Build Muscle to Burn More Calories

Strength training, like lifting weights or resistance exercises, builds muscle, which naturally burns more calories at rest. This long-term increase in calorie burn is key to keeping belly fat off. Adding strength training to your weekly routine not only sculpts your body but also ensures that any lost fat stays gone.

Reduce Refined Carbs to Prevent Fat Storage

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Control Blood Sugar and Insulin Spikes

Refined carbs, such as white bread and sugary snacks, can cause blood sugar spikes that lead to insulin release—a hormone that promotes fat storage, particularly in the belly area. Opting for whole grains instead helps keep blood sugar stable, which is essential for both losing belly fat and keeping it off.

RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot

Practice Mindful Eating to Avoid Overeating

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Stay Aware of Hunger and Fullness Cues

Mindful eating involves paying attention to your hunger and fullness cues, which can prevent overeating and help manage calorie intake. Research shows that people who practice mindful eating are more likely to maintain weight loss, as it helps them avoid unnecessary snacking and portion control issues that contribute to belly fat.

Get 7–8 Hours of Quality Sleep Each Night

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Improves Fat-Burning Hormones

Sleep is essential for regulating the hormones that control hunger and fat storage, like leptin and cortisol. Studies show that a lack of sleep can lead to increased cravings and belly fat storage. Prioritizing sleep supports hormone balance, making it easier to lose and maintain a flat stomach.

Drink Green Tea Daily to Boost Metabolism

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Catechins in Green Tea Enhance Fat Burning

Green tea contains antioxidants called catechins that stimulate fat burning, especially in the belly area. Drinking green tea regularly can increase your metabolic rate, helping you burn more calories and specifically target stubborn fat stores. A cup or two a day is a simple habit that can lead to lasting results.

RELATED:Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat

Manage Stress Levels to Reduce Cortisol

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Lower Cortisol to Prevent Belly Fat Accumulation

Chronic stress leads to elevated cortisol levels, which are associated with increased belly fat. Practicing stress management techniques, such as deep breathing, meditation, or even daily walks, can help lower cortisol and prevent stress-related weight gain in the midsection. Following these research-backed methods can help you achieve a leaner waistline and prevent the return of belly fat. Each of these strategies is designed to maximize fat burning and support metabolic health, making it easier to maintain a healthy weight and toned midsection over time. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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 pick up healthy habits to help you lose weight faster? According to one expert, you need to incorporate some of her simple tricks into your morning routine. Healthy Emmie is a plant-based nutritionist and social media influencer specializing in vegan weight loss. In a new social media post, she offers some tips. “I am sharing with you the five things I do every morning for fast metabolism, and now you can do them too,” she says.


Habit 1: She Starts the Day with a Cinnamon and Ginger Drink

“As of recently, I've been starting my day every day with a warm cinnamon and ginger drink. So why cinnamon and ginger? Well, we know that at this point, my blood type is cinnamon because of how much I consume it. But cinnamon contains cinnamaldehyde. Cinnamaldehyde helps increase thermogenesis. What is thermogenesis? It's the fancy term for our body. Taking energy calories and converting them into heat. AKA, it is boosting your body's calorie burn,” she says in the post.

There Are Lots of Benefits

“Ginger, on the other hand, is known to improve digestion and to stimulate fat breakdown. Now let me tell you the specific drink that I have been drinking every morning that I am obsessed with,” she says. “Not only does the ginger within the drink help support healthy immune function and circulation, but ginger contains a bioactive compound called gingery, and ginger all help reduce oxidative stress and inflammation.”

Why It’s Important to Boost Metabolism

She goes on to discuss the idea of boosting metabolism. “Metabolism is the umbrella term for all of the processes that keep our body alive. You may have heard the term BMR (basal metabolic rate). This is how many calories our body burns at rest. So, how much energy does it take just for us to sustain life? It would be like if you were in a coma. How many calories is your body burning in order to keep you alive? That is your basal metabolic rate. That is the baseline of your metabolism. So the question becomes, how do we fix that? Well, there are certain aspects of our metabolism that are completely out of our control, like our sex or our age, but there are things that we can do to help support inefficient metabolism,” she says.

Habit 2: Stretching

“The next morning habit that I do is stretching. In 2013, there was a study published in the Journal of Strength and Conditioning Research and it found that dynamic stretching, especially when done in the morning, can enhance your metabolic rate for several hours after the activity because it increases oxygen consumption and improves circulation,” she says.

“When you wake up and begin stretching, you are increasing circulation, increasing blood flow to the muscles, and that increased blood flow is going to deliver more oxygen to the tissues, which is an increase in a metabolic process. When your muscles are warmed and stretched, they are going to utilize energy more efficiently, which means when you engage in your movement soon after, your muscles are primed and ready to go, and your metabolism is too.”

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

Habit 3: Meditation

“The next thing I do every morning, and actually this is the first thing that I do in my day, is meditation. It's the very first thing that I do. After brushing my teeth, I take out my retainers, I brush my teeth, and then I meditate,” she says. “This is the first thing that I do every single day, and it actually helps improve and support a healthy, fast metabolism.”

Research Finds Meditation Speeds Up Metabolism

“Study after study shows that meditation helps lower your cortisol. Cortisol is a hormone that is linked to fat storage, specifically fat storage in the abdominal area. So if we are engaging in activities that are going to help lower our cortisol, we're going to encourage our body to store and utilize fat more effectively. When our cortisol is high, the body is more likely to store fat in the stomach region. So engage in that daily meditation.”

RELATED: You Lose 5% of Your Muscles Every Decade After 30 Unless You Do These 4 Things

Habit 4: Strength Training

“The next habit is strength training. Once again, I just follow the strength training that's in Slim. I follow my workout plan there, but it is one of the most impactful habits that you can engage in to support a healthy metabolism. Why? Because the more muscle mass you have on your body, the faster your metabolism is,” she says.

Research Finds That Strength Training Is Effective

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Habit 5: Eat in the Morning

“The last habit is a controversial one, but it does highlight one of my favorite parts of the entire day, which is my morning meal. I love my morning meal with my tea birds chirping,” she says.

“Listen to your hunger. I don't encourage eating if you're not truly hungry and forcing yourself to eat. However, if you find that you're not hungry until the afternoon and then you're engaging and overeating, or you're struggling with your weight, these two things are linked together. If you are not eating all day long and then you start eating in the afternoon and then you can't stop, it's because the state that you've put your body into all morning is a state of famine. Your body thinks that there's a famine. And so then when you actually eat, it signals to the body, oh my goodness, we're in a time of feast. The famine is over. Let's eat, let's eat, let's eat because I wasn't getting anything in earlier in the day,” Emmie says.

RELATED: This Nutritionist Lost 50 Pounds in 3 Months With These 4 Non-Negotiable Habits

Research Supports Eating Early in the Day

“Studies show that eating in the morning is going to lessen the chances of you overeating later in the day. And that's my big thing here. It's not that eating first thing in and of itself boosts your metabolism. It's that if you're eating more regularly, you are less likely to be overeating and telling your body that food is a scarce resource that it has to hold onto. Again, please don't force yourself to eat and force something down because then you're overeating if you're forcing yourself to eat. That is overeating. But let's try to change your eating schedule so that you are eating more regularly throughout the day,” she says. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Chalene Johnson chalenejohnson
Copyright chalenejohnson/Instagram
Evidence-Based

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

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

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

After decades of creating high-intensity workout programs and selling millions of exercise DVDs, Chalene Johnson decided to give her body and mind a break. At 55 years young, with nearly 30 years in the health industry and almost 900,000 Instagram followers, Chalene made a dramatic change to her fitness routine last year. "In the last year, I switched up my cardio routine to just walking, which helped me to lose 10 pounds and 10% body fat," she reveals. The mental and physical benefits were so profound that her husband jokes she thinks she invented walking. These are the exact mistakes Chalene fixed to transform her body through walking—and how you can do the same.

Not Walking Nearly Enough

Most Americans only walk between 4,000-6,000 steps daily—what Chalene calls "inactivity." "Whatever it is you're doing right now, I would suggest that you try to increase that," she advises her followers. For weight loss, Chalene recommends increasing your daily steps by 5,000, which equals about an hour of walking for most people. The beauty of walking is flexibility: "That's the greatest thing about walking is it doesn't have to be all continuous," she explains, noting how she and her husband break up their walks throughout the day.

Walking Too Slowly

Your body quickly adapts to any exercise routine and begins burning fewer calories. "Once something is no longer challenging for us, our bodies adapt, and that's when they stop burning as many calories," Chalene explains. She discovered this principle during scientific testing of her Turbo Jam workout. Despite being the hardest worker in the room, she burned the fewest calories because her body had completely adapted to the routine. The solution? "You can do it by walking faster, by adding a weighted vest," or by finding challenging terrain like hills or hiking trails.

Ignoring Your Diet

While walking is fantastic for health, nutrition remains crucial for weight loss. "The most important piece is your nutrition," Chalene emphasizes. Though she doesn't obsess over counting calories anymore, she focuses on creating a slight energy deficit with quality foods. Chalene specifically recommends that "women over 40" increase "protein and fiber and water intake." These adjustments make a tremendous difference in weight management, especially when combined with consistent walking.

Skipping Strength Training

Walking alone isn't enough—muscle is key to transformation. "I don't even think of walking as my workout. I think of it as like my life force," Chalene says. While walking brings her joy and consistency, she maintains regular strength training because "muscle is the secret to your weight loss. It's the secret to your metabolism. It is the secret to your longevity." Chalene warns against becoming "skinny fat"—being small but unhealthy due to high body fat percentage—and instead advocates for building muscle to naturally balance hormones and control hunger.

Missing Opportunities for Extra Steps

Every step counts toward your daily energy expenditure. "All of it is energy out," Chalene points out. She found creative ways to accumulate more steps—replacing phone scrolling time with walking in place adds "an extra 500, sometimes an extra thousand calories a day." Small changes add up significantly: "The average person clocks between 200 and 300 steps in just three to five minutes." Chalene suggests parking farther from store entrances and taking stairs instead of elevators. She's had "so many people reach out and say, 'Chalene, I've lost 15 pounds just because I bought a walking pad and I put it in my living room.'"

Not Tracking Your Progress

Chalene made this mistake herself—assuming she was getting plenty of steps until she actually started tracking them. "What we track, what we are monitoring, we can improve," she explains. Research shows "the group that was tracking their step count was almost 60% more active" than those tracking only exercise minutes. Chalene sets progressive goals, starting with just increasing by "three to 500 steps per day." Her current goal is "19,000 steps a day," and tracking keeps her accountable and motivated.

Sticking to the Same Walking Routine

Our bodies constantly try to conserve energy and will burn fewer calories when they adapt to a routine. "The easiest way to kind of trick your body is to change up your routine," Chalene advises. She alternates between treadmill walking, outdoor walks, and different terrains. "If you're always walking in a treadmill, change it up. Get outside and walk," she suggests. Adding a weighted vest (called "rucking" from military terminology) is another excellent way to increase intensity. Even simply "walking in a new place" keeps mind and body engaged.

Expecting Overnight Results

Sustainable weight loss through walking requires patience and consistency. Chalene's physical transformation took months of dedicated effort. "It's a combination of knowing how much is coming in and making sure a lot more is going out," she reminds people frustrated by slow progress. The benefits extend beyond weight loss—improved mental clarity, better sleep, and reduced stress appear before significant scale changes. Consistency is key to seeing the transformative effects Chalene experienced.

Walking Without Purpose

Chalene structures different walks throughout her day with specific intentions. Her morning walk is "30 to 40 minutes" at "a moderate pace." During work hours, she walks "very slow" on a treadmill desk while handling emails. Before strength training, she does "30 minutes of intense walking" in "zone two, sometimes pushing it into zone three." In the evening, she and her husband take a "30 minute lower intensity walk after dinner" which "helps us to digest our food. It also has helped us to not overeat for dinner." Each walk serves a different purpose in her overall health strategy.

Forgetting Walking Should Be Enjoyable

Unlike high-intensity workouts that required her to "psych myself up," Chalene is "always in the mood to walk." The sustainability factor is why walking succeeded where other exercise routines eventually failed. "It's just, it's helped me to deepen so many of my relationships" through conversations that would be impossible during intense exercise. She values getting "outside every single day" when previously "there were probably weeks where I didn't get outside at all." The enjoyment factor explains why walking has become her consistent daily habit for both physical and mental wellbeing.

Chalene's Exact Daily Walking Schedule

Here's precisely how Chalene structures her walking routine:

  • Morning: "30-40 minute" moderate pace walk followed by stretching
  • During work: Slow walking on a treadmill desk while checking emails
  • Pre-strength training: "30 minutes of intense walking" (zone 2-3)
  • Evening: "30 minute lower intensity walk after dinner" to aid digestion
This routine combines different intensities, environments, and purposes to maximize both the physical and mental benefits of walking. By fixing these common mistakes and embracing walking as a lifestyle rather than just exercise, Chalene transformed her body and mind in ways decades of high-intensity workouts never achieved. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Kayla Farrell RDN freshcommunications
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Expert-Recommended

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Are you looking for some new, nutritious meal ideas? Kayla Farrell is a Registered Dietitian and Senior Account Executive at FRESH Communications. We recently asked her about the go-to high-protein meals that help her stay full for hours. She reveals two breakfasts, lunches, and dinners that she eats on repeat to keep herself satiated.

Breakfast: Overnight Oats

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“Overnight oats are an easy way to add more whole grains and protein to your day. Make a batch at the beginning of the week and enjoy for quick breakfasts and snacks,” says Farrell. “Add protein and fiber-rich foods like nut butter, flaxseed, chia seeds, milk of choice or protein powder to the overnight oats to stay fuller for longer and meet protein needs. Add additional toppings, like almonds and blueberries, once ready to eat.”

Breakfast: Sourdough Toast

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Sourdough toast is another easy and customizable breakfast that's full of protein. “Sourdough bread has around 8 g protein per slice. On the sweeter side, pair with your favorite nut butter, fresh berries, chia seeds and a light drizzle of honey. For a savory breakfast , add mashed avocado and two scrambled eggs with a dash of hot sauce,” says Farrell.

Lunch: Poke Bowls

Hawaiian tuna poke bowl with seaweed, avocado, red cabbage, radishes and black sesame seeds

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She also enjoys poke bowls, which are “easy to make by marinating cubed fish of choice in vinegar or citrus dressing” and served chilled (More on how to prepare an easy poke here). “As a registered dietitian, I recommend sushi-grade Chilean salmon because it's low in mercury and is full of omega-3 fatty acids. Add edamame for an extra kick of protein!” she says.

Lunch: Roasted Chickpea Bowl

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.​Roasted ChickpeasShutterstock

“A roasted chickpea bowl is a plant-powered lunch that is full of protein,” Farrell says. “Quinoa and chickpeas provide a hearty base and a solid protein punch, plus fiber to stay full. To boost the protein even more, try tossing in a hard-boiled egg, a sprinkle of hemp seeds, or a drizzle of Greek yogurt-based dressing.”

Dinner: Grilled Salmon

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

Grilled salmon with spinach and brown rice is full of healthy omega-3 fats, “the brain-boosting nutrient found in salmon that makes this a top protein choice,” she says. “Fish have varying amounts of omega-3 fats. As a registered dietitian, I recommend salmon from Chilebecause it's particularly high in omega-3s than other types of fish and is low in mercury.”

Dinner: Stir Fry

Stir fry chicken, sweet peppers and green beans. Top view

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A simple stir-fry can be a go-to solution for getting a quick, flavorful dinner on the table with minimal fuss. “Start by choosing a protein, like chicken or tofu, then toss in a colorful mix of veggies like bell peppers, onions, broccoli, or snap peas. Add a splash of soy or teriyaki sauce and sesame seeds for a flavor boost. If you're in a pinch and don't want to order takeout stir-fry, try Kevin's Natural Foods Stir-Fry Kits that include all the ingredients needed and are ready in less than 10 minutes,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
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.

We've all been there—staring at the pantry an hour after dinner, somehow still hungry despite eating a full meal. The battle against cravings can feel impossible to win. That's why medications like Ozempic have become so popular—they literally change how your brain responds to food.

Thomas DeLauer knows this struggle firsthand. Once overweight himself, he transformed his body using the science of nutrition and now coaches professional athletes. With over 3.68 million YouTube subscribers, DeLauer combines cutting-edge research with real-world experience to deliver practical solutions anyone can use.

"The key is understanding how your body naturally produces GLP-1, the same hormone these medications target," DeLauer explains in his post. The good news? Certain foods can trigger similar mechanisms in your body without a prescription. Add these options to your daily routine and finally take back control of your appetite—naturally.

How Ozempic Changes Your Brain's Food Perception

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstock

Ozempic works by mimicking GLP-1, a hormone that regulates hunger at the brain level. "It changes how we look at food, or at least how our brain sort of looks at food," DeLauer says in his post. In a study published in the journal Diabetes, researchers found something remarkable about GLP-1's effects.

"Compared to placebo, when GLP-1 was in the equation, the brain didn't even react to pictures of food the same way," DeLauer notes. Your brain literally perceives tempting foods differently when GLP-1 is present, which explains why Ozempic users often report reduced cravings.

The GLP-1 Challenge: How These Foods Help

The problem with naturally produced GLP-1 is its short lifespan. "GLP-1, when naturally released within the body, only lasts for a couple of minutes before an enzyme comes in and snips off two of the peptides on that chain and basically renders it useless," DeLauer explains. This enzyme, called DPP-4, is what we need to target.

The foods below work in two ways: some boost your natural GLP-1 production, while others inhibit DPP-4, helping your body's natural GLP-1 stay active longer. It's this two-pronged approach that makes them so effective.

1. Protein-Rich Foods

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Protein is your most reliable GLP-1 stimulator. "When you consume protein, you feel so satiated. You have a pretty serious continuous release of GLP-1," DeLauer states. This explains why protein-rich meals keep you satisfied longer than carb-heavy alternatives.

Your body releases a steady stream of GLP-1 while digesting protein, sending continuous signals to your brain that you're full. Make protein the centerpiece of every meal for natural appetite control that mimics Ozempic's effects.


RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

2. Soluble Fiber Sources

Bowl of shirataki noodles​Low-Carb Noodle SolutionShutterstock

Soluble fiber works alongside protein to boost GLP-1 levels. "Fiber is really important, particularly soluble fibers," DeLauer emphasizes. These fibers slow digestion and create a physical feeling of fullness while simultaneously triggering GLP-1 release.

"Glucomannan fiber, like shirataki noodles, huge effect there," DeLauer adds. These zero-calorie noodles are nearly pure soluble fiber, making them an ideal addition to meals when you're trying to manage hunger naturally.

3. Allulose Sweetener

A view of a hand holding a bottle of Wholesome Allulose sweetener on display at a local big box grocery store.​2. Allulose: The Sweet SecretShutterstock

Unlike other sweeteners that can trigger cravings, allulose actually helps control appetite. "Allulose is one of the most potent stimulators naturally of GLP-1," DeLauer reveals. This makes it uniquely valuable for anyone trying to satisfy a sweet tooth without sabotaging hunger control.

"You could take a tablespoon of the stuff just to curb your appetite," he suggests. Use it in coffee, baking, or even take it straight for a quick appetite reset between meals—a natural way to get some of the same benefits as Ozempic.

4. Sacha Inchi Seeds

Image of sacha inchi peanut seed on white background

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These little-known seeds offer a powerful combination of benefits. "The protein in a Sacha Inchi seed releases 10 different peptides when you consume it that actually inhibit DPP-4," DeLauer explains. This means they not only stimulate GLP-1 production but also prevent its breakdown.

"I just recommend eating straight up Sacha Inchi seeds. They're high in fiber, zero net carb anyway," he adds. Keep a small bag handy for a convenient hunger-fighting snack that works on multiple levels.

5. Citrus Fruits and Peels

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The humble orange peel contains powerful compounds for appetite control. "There's something called malvidin in citrus. So, citrus in general, along with the actual peel itself, has a pretty strong DPP-4 inhibition effect," DeLauer says.

His practical suggestion? "I would recommend zesting some oranges and putting it in something." Add citrus zest to your water, tea, salad dressings, or protein shakes for an easy DPP-4 inhibitor boost that helps your GLP-1 stay active longer.

RELATED:20 Possible Ozempic Side Effects

6. Grapes with Seeds

A bunch of white grapes between the grape leaves in a vineyard of G\u00fc\u00edmar, Tenerife, Canary Islands, Spain, Marmajuelo or Bermejuela grape varietyShutterstock

Don't reach for seedless grapes if you're trying to control hunger. "Grape seeds have a strong DPP-4 inhibition effect," DeLauer points out. The seeds contain compounds that help your natural GLP-1 stay active longer.

"I like the grapes with the seeds because they're not adulterated and twisted up anyway," he adds. The combination of fiber, natural sugars, and DPP-4 inhibitors creates a powerful appetite-controlling snack that works similarly to how Ozempic keeps GLP-1 active.

7. Shellfish and Mollusks

oysters fresh seafood healthy meal food snack on the table copy space food background rustic top view pescatarian diet​19. OystersShutterstock

Seafood lovers will appreciate this next tip. "Mollusks—so eating clams or eating oysters or eating mussels—have actually a very strong DPP-4 inhibition effect," DeLauer reveals. These shellfish help your GLP-1 stay active longer in your system.

While eggs provide similar benefits, "Eggs also, just not quite as strong as mollusks," he notes. Consider adding more shellfish to your meal rotation for better appetite control that mimics how Ozempic works.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Curcumin (Turmeric)

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,Rhizome​TurmericShutterstock

For a truly powerful natural approach, look to turmeric's active compound. "Curcumin has an effect on DPP-4 inhibition for 24 hours. And it doesn't just sort of downregulate it. It can actually really inhibit it," DeLauer explains.This makes curcumin perhaps the most potent natural DPP-4 inhibitor available. For maximum benefit, DeLauer suggests: "Put a teaspoon of curcumin in a protein shake. You're barely going to taste it." This combination gives you both increased GLP-1 production and extended activity—the same mechanisms that make Ozempic effective, but through natural foods. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.