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

6 Simple Exercises for Beginners to Look and Feel Better

Nikolai Puchlov put together a workout exclusively for The Body Network.

Leah Groth
By Leah GrothSep 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓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.

Determined female athlete looking away and doing goblet squat with heavy kettlebell during intense training in spacious light gym
Shutterstock
Leah Groth
By Leah GrothSep 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Fitness & Workouts

Exercising can be intimidating – especially if you are just getting started on your weight loss and health journey. However, you don’t even need to leave your living room to get a workout in. Body Network consulted with Nikolai Puchlov, Owner and Head Coach at Pro Kettlebell Workouts, to put together a simple and practical workout set for anyone – including beginners. “Here are my top exercises that you can do anywhere, anytime, to look and feel great,” he says. “These six exercises will give you a full body workout in a remarkably short time and can be scaled for any ability level.”

Single Arm Kettlebell Swings

Nikolai_Puchlov9Nikolai Puchlov

“Kettlebell swings are an amazing full body and full booty workout that work nearly every part of your body (especially the posterior) the entire time you’re doing them,” explains Puchlov. He recommends using light weight for longer durations for an aerobic effect or short heavy sets for strength and hypertrophy.

Goblet Squats

Nikolai_Puchlov5Nikolai Puchlov

“Nobody wants legs that look like they should be hanging out of a nest,” says Puchlov. “Incorporate goblet squats to build powerful legs and core.” For beginners, start with one set of 5 reps, and as you progress, begin adding multiple sets.

Offset Push Ups

Nikolai_Puchlov6Nikolai Puchlov

“Offset push-ups turn that birdcage chest into a love nest,” says Puchlov. To do the exercise, place one hand on top of your kettlebell and the other on the floor. “The difference in elevation will allow you to isolate the chest and arms much more than conventional pushups,” he says, adding that you can do these on your knees or toes.

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

Strict Press

Nikolai_Puchlov7Nikolai Puchlov

“The strict press has been a staple for building upper body strength for thousands of years,” says Puchlov. “Press your kettlebell overhead until it’s fixated over your shoulder. Perform 5 reps per side and add sets as you increase strength. “

Tricep Extensions

Nikolai_Puchlov8Nikolai Puchlov

“If you want well-defined arms, you have to develop your triceps,” explains Puchlov, explaining the importance of tricep extension. “Take your kettlebell in both hands behind your head and then extend your arms fully, trying to keep your elbows forward. Remember, half reps make half muscles,” he says. Perform high rep sets of 10 to 25.

Related: 12 Surefire Ways to Lose Abdominal Fat, Say Experts

Cheat Curls

Nikolai_Puchlov10Nikolai Puchlov

“No beach physique is complete without a proper set of biceps, and with this exercise, you can ensure no one will be kicking sand on your face,” says Puchlov about cheat curls. Standing with your feet together, curl the kettlebell across your body to your free hand, “which should be just in front of your shoulder,” he says. “Use just as much momentum as necessary.” Use sets of 10 on each side and add sets as you get stronger.

💪🔥Body Booster: If you are just getting started on your exercise journey, invest in a kettlebell and a few free weights and choose a few simple but effective exercises to get you started. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

workout routineslose weight fastwalkingweight loss

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Fitness & Workouts

5 Simple Exercises That Transform Your Body in 30 Days

Josh York joshyorkgg
Copyright joshyorkgg/Instagram
Josh York
By Josh YorkApr 07, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
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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.

We've all been there—wanting to transform our bodies but feeling overwhelmed by complicated workout routines and restrictive diets. As a fitness trainer with over 15 years of experience and as the Founder & CEO of GYMGUYZ, I've seen this struggle firsthand. The good news? You don't need fancy equipment or hours in the gym to see real changes in your body. These five exercises can deliver noticeable results in just 30 days if you're consistent. Ready to transform your body with exercises you can do anywhere? Let's get started.

The Challenges of Quick Body Transformation

Athlete gave exercise. Jumping on the box. Phase touchdown. Gym shots in the dark tone. Smoke in gym.Shutterstock

There are a handful of challenges typically faced by people trying to transform their bodies quickly. It breaks down into three categories – dietary changes, exercise and fitness, and other. Under the dietary changes, it is common to struggle with cravings and restriction, time constraints with meal prepping, and seeking healthy alternatives. Exercise and fitness challenges include time constraints, motivation, consistency, injury risk, and overtraining. While these are the challenges that most people typically are cognizant of, most people also find themselves comparing themselves to others, having a lack of knowledge, and maintaining long-term changes. With all of these challenges piled on top of each other, it can be a frightening experience to seek body transformation quickly. Below are five exercises that work.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

1. Planks: Your Core's Best Friend

Working,Her,Core,Muscles,To,The,Max,With,Some,Planks.Shutterstock

Simple steps to do it right: Lie flat on your stomach. Raise into a push-up position. Keep your back aligned with your hands directly under your shoulders. Hold that position.

How many times to do it each week: Perform planks three to four times per week, increasing the time each session as you get stronger.

Why it works so well: This exercise utilizes multiple muscle groups, with an emphasis on the core, and promotes isometric strength. It helps to improve your stability and posture, too.

How to make it easier or harder: Make planks easier simply by lowering the time of the hold. Another way is to perform the exercise on your knees or forearms.

Planks can be more difficult by challenging yourself to longer holds. You can also place your hands or feet on elevated surfaces. A final challenge would be to place a weight on your back to hold more than just your bodyweight.

Common mistakes to avoid: It is critical to avoid dipping your hips or raising them too high. Keep your body in a straight line throughout the hold for the best results.

2. Push-Ups: Full Body Power

African sportswoman doing push-ups on the bridge. Strong exercise.Shutterstock

Simple steps to do it right: Lie flat on your stomach. Place your hands directly under your shoulders. Push off the ground to a plank position. Lower yourself back down, then return up to the starting position.

How many times to do it each week: Push-up focus will depend on your fitness level, but you still want to perform this exercise three to five days a week. As a beginner, the goal is two to three sets of eight to 12 push-ups. An intermediate level would be three to four sets of 15-20, and an advanced level is four to five sets of 20-30.

Why it works so well: As an adaptable, compound exercise, push-ups engage multiple muscle groups simultaneously – upper body, core, and glutes. Push-ups stimulate muscle growth in the targeted area, but they also increase heart rate and blood flow for cardiovascular benefits.

How to make it easier or harder: This exercise can be made easier by performing it on your knees or standing up against a wall.

Challenge yourself by adding weight on your back to make this more than a bodyweight workout. Similarly to planks, elevate your arms or feet on a surface to increase the difficulty.

Common mistakes to avoid: Similar to lunges, keep your body in a straight line during the exercise. Focus on not flaring your elbows out as you lower to the ground.

3. Squats

Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seasideShutterstock

Simple steps to do it right: Place your feet shoulder-width apart. Hold your arms straight in front of you. Bend at the knees until you reach 90 degrees. Stand back up.

How many times to do it each week: The goal for squats should be three to five days a week, ultimately completing three to five sets of eight to 12 repetitions within each workout.

Why it works so well: Like push-ups, squats are also a compound exercise that focuses on the glutes, quadriceps, hamstrings, and core. This helps to improve both strength and endurance for better performance in daily activities.

How to make it easier or harder: Focus on form and engaging your core at the start. This can be done by placing a chair under you to create a natural pause in your motion and giving you guidance on when you are low enough.

Add in variations of squats such as split squats, Bulgarian split squats, or pistol squats to feel an extra burn.

Common mistakes to avoid: A common mistake to avoid is leaning your weight forward. Remember to keep your weight back on your heels by sitting down as you squat. It is also important to keep your back straight during the exercise to avoid potential injury.

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

4. Lunges

Sport,And,Healthy,Lifestyle.,Fit,Black,Woman,Doing,Curtsy,LungesShutterstock

Simple steps to do it right: Stand straight up with your feet shoulder-width apart. Place your hands on your hips. Step forward with one foot. Squat down until you are at 90 degrees. Stand back up and bring the front foot back to the start position. Repeat with the opposite leg.

How many times to do it each week: Focus on doing lunges three to four times a week with two to three sets of eight to 12 repetitions per set.

Why it works so well: Lunges activate your core and stabilizer muscles to improve strength, balance, and stability. As an exercise, it is meant to focus on your quads, glutes, and hamstrings.

How to make it easier or harder: Try starting with reverse lunges to focus on your balance and form before moving to a regular lunge. Proper form is key to maintaining balance throughout the exercise for it to be easier.

Make lunges harder by adding plyometrics like jumping, doing a deficit lunge, or elevated lunge.

Common mistakes to avoid: Two common mistakes are the size of the step forward – too big or too small – and leaning the front knee over your toes. These will lead to a less effective workout that limits your results.

5. Glute Bridges

Attractive blonde woman in sports beige leggings and tank top, practicing yoga, doing Glute bridge exercise, dvi pada pithasana pose, home workout.Shutterstock

Simple steps to do it right: Lie on your back with your knees up and feet flat on the ground. Place your arms straight by your side. Raise your hips up, then slowly lower back to the ground.

How many times to do it each week: Perform glute bridges three to four times a week with three to four sets each day of 15-25 repetitions.

Why it works so well: While glute bridges primarily target the glutes and hamstrings, they also work the core to improve hip and lower back stability. This leads to a toned lower body and improved posture.

How to make it easier or harder: Glute bridges can be made easier by bringing your feet closer to your body and reducing your range of motion.

This exercise can be made harder by adding weight over your hips or a resistance band. You can also add a pause at the top to hold the position longer.

Common mistakes to avoid: Remember to engage your glutes to target the intended muscle group. You also want to avoid hyperextending your back to avoid injury or pain in your lower back.

Beyond Exercise: Keys to Success

Smiling Black Female Jogger Checking Running Time On Smartwatch After Outdoor Training, Happy Young African American Woman Drinking Water And Checking Fitness Tracker Data On Watch, Copy SpaceShutterstock

Proper nutrition, sleep, and recovery are critical complements to seeing results with this program. The right nutrition will continue to fuel your body, provide protein, and hydration. Sleep improves your cognitive function while repairing and growing your muscles. Having the right recovery routine helps muscles to recover and rebuild. Try implementing active recovery to improve blood flow and reduce muscle soreness.

What to Expect After 30 Days

pretty young blond smiling woman doing sport exercises in morning park, skinny fit dressed in sports wear outfit leggings and top, summer health motivation, strong body musclesShutterstock

After 30 days, you will see improvements in strength, endurance, and muscle tone. The muscle tone will primarily be in the core, legs, and upper body.

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

How to Stay Motivated

Happy muscular build woman listening music over earphones while running in nature. Copy space.

Shutterstock

Set realistic goals that can lead to progression. While the results will show through the work, set rep goals that you want to aim to reach each week. This will show immediate gratification and allow you to celebrate the little wins along the way.

Stay motivated and consistent. Be disciplined in sticking with the plan that got you through your 30-day transformation to see continued results. Pair that with proper form and progression to reach your full potential

Start Your Transformation Today

Athletic woman tying shoelaces on her sneakers in locker room at the gym. Copy space.

Shutterstock

These five simple exercises might not seem revolutionary, but their power lies in their simplicity and effectiveness. Give this program a solid 30 days of consistent effort, and you'll be amazed at what your body can achieve. Remember, transformation isn't just about the exercises—it's about showing up for yourself each day and celebrating every small victory along the way. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

6 Simple Exercises for Beginners to Look and Feel Better

Determined female athlete looking away and doing goblet squat with heavy kettlebell during intense training in spacious light gym
Shutterstock
Leah Groth
By Leah GrothSep 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Exercising can be intimidating – especially if you are just getting started on your weight loss and health journey. However, you don’t even need to leave your living room to get a workout in. Body Network consulted with Nikolai Puchlov, Owner and Head Coach at Pro Kettlebell Workouts, to put together a simple and practical workout set for anyone – including beginners. “Here are my top exercises that you can do anywhere, anytime, to look and feel great,” he says. “These six exercises will give you a full body workout in a remarkably short time and can be scaled for any ability level.”

Single Arm Kettlebell Swings

Nikolai_Puchlov9Nikolai Puchlov

“Kettlebell swings are an amazing full body and full booty workout that work nearly every part of your body (especially the posterior) the entire time you’re doing them,” explains Puchlov. He recommends using light weight for longer durations for an aerobic effect or short heavy sets for strength and hypertrophy.

Goblet Squats

Nikolai_Puchlov5Nikolai Puchlov

“Nobody wants legs that look like they should be hanging out of a nest,” says Puchlov. “Incorporate goblet squats to build powerful legs and core.” For beginners, start with one set of 5 reps, and as you progress, begin adding multiple sets.

Offset Push Ups

Nikolai_Puchlov6Nikolai Puchlov

“Offset push-ups turn that birdcage chest into a love nest,” says Puchlov. To do the exercise, place one hand on top of your kettlebell and the other on the floor. “The difference in elevation will allow you to isolate the chest and arms much more than conventional pushups,” he says, adding that you can do these on your knees or toes.

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

Strict Press

Nikolai_Puchlov7Nikolai Puchlov

“The strict press has been a staple for building upper body strength for thousands of years,” says Puchlov. “Press your kettlebell overhead until it’s fixated over your shoulder. Perform 5 reps per side and add sets as you increase strength. “

Tricep Extensions

Nikolai_Puchlov8Nikolai Puchlov

“If you want well-defined arms, you have to develop your triceps,” explains Puchlov, explaining the importance of tricep extension. “Take your kettlebell in both hands behind your head and then extend your arms fully, trying to keep your elbows forward. Remember, half reps make half muscles,” he says. Perform high rep sets of 10 to 25.

Related: 12 Surefire Ways to Lose Abdominal Fat, Say Experts

Cheat Curls

Nikolai_Puchlov10Nikolai Puchlov

“No beach physique is complete without a proper set of biceps, and with this exercise, you can ensure no one will be kicking sand on your face,” says Puchlov about cheat curls. Standing with your feet together, curl the kettlebell across your body to your free hand, “which should be just in front of your shoulder,” he says. “Use just as much momentum as necessary.” Use sets of 10 on each side and add sets as you get stronger.

💪🔥Body Booster: If you are just getting started on your exercise journey, invest in a kettlebell and a few free weights and choose a few simple but effective exercises to get you started. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

I Lost 66 Pounds Without Leaving My House with These Fitness Tips

lucy_lismore_fitness22
lucy.lismore.fitness/Instagram/YouTube
Leah Groth
By Leah GrothAug 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Do you want to lose weight but aren’t sure where to start with your exercise routine? Lucy Lismore is a personal trainer and fitness influencer who shares content about “​​all things calisthenics, movement, outdoor adventure, travel and spending too much time upside down!” In one viral video, she reveals how she lost a whopping 66 pounds without leaving the house. “So today I'm gonna be talking all about how I lost 30 kilos at home,” she says in the clip, where she reveals 10 exercise tips that helped her get fit and burn fat.

Put on Your Workout Clothes ASAP

The first thing she recommends doing is dressing for exercise success. “So when I got home, I literally got straight into my exercise gear,” she says. “That way, it kind of removed that mental block for me of having to set myself up or get rearing for exercise.”

Pop in a Workout DVD

Home workout - woman exercising in front of a flat screen watching a fitness program or exercising during a TV show lying on a yoga mat in front of the sofa in the living room of a house or apartment.Shutterstock

She also recommends workout DVDs, explaining that initially, she “didn't know anything about exercise” and “was far too scared to go to a gym,” she admits. “Like the idea actually petrified me. So I just went to a store and picked up the first DVDs that I saw.”

Do HIIT Workouts

Slim fitness young woman Athlete girl doing plank exercise outside. Concept training workout crossfit gymnastics cross fit.Shutterstock

She also recommends HIIT workouts. “My training has changed a lot since back then, but I still dabble in the occasional high-intensity workout,” she says.

Do Workouts You Are Comfortable With

“The main thing I really found was you just need to do something that you're comfortable with,” she says. “Again, for weight loss, the main focus is going to be having a calorie deficit, and you're going to be doing that for nutrition. So that gives you the freedom to do whatever you want with your exercise.”

Go for a Walk

Woman running holding bottle of water in autumn field at sunset. Healthy lifestyle concept. Active sportive peopleShutterstock

“If you just wanna simply go for a walk, then you can totally do that too. In fact, I think that walking is very, very underrated,” she says.

Make Sure You Are Comfy in Your Clothes and Environment

Workout kit on the wooden floorShutterstock

She also recommends being comfortable with “what you're wearing and where you are. So, set your environment right. You don't wanna be constantly adjusting your clothes, you want to feel good, you don't wanna be worried about what's going on around you,” she says. “You wanna just be able to be present and enjoy the moment.”

Track Your Progress

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

Another tip “would be to track your progress somehow. So you could do this intuitively. You'll know how far your fitness has come, or you could track your progress by doing small fitness tests or taking videos and photos. So if you can see that you're making progress in other areas, it just feels so, so good,” she says.

Think About How Good Exercise Makes You Feel

“I always feel so much better once I've done those workouts. I feel so much more alive. And if I've had a bad day, it just fixes everything,” she says.

RELATED: This Is How Much Protein You Should Eat Every Day to Lose 10 Pounds in 30 Days

Workout Regularly

Confident young sportswoman outdoors at the seaside, doing squatsShutterstock

“How often did I train or do exercise?” is one of her most commonly asked questions. “I mostly did it about five times a week, so like Monday through to Friday.” Another FAQ? “What's the best exercise for fat loss when you're starting out?” she says. “There is no right exercise. I wanna reiterate again, you're going to get sick of me saying it, that it really doesn't matter.”

Make Sure You Are Focusing on Your General Health

“You're going to create a calorie deficit through your nutrition, and the exercise may be an added bonus, but there are so many other benefits, such as your mood, your fitness, and your general health, that come from exercise. And that should be the priority. It should be a good part of your day and not a struggle,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

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

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

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

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.

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

The Science Behind Weight Loss

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

Why Standing Ab Exercises Are Perfect for Women Over 40

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

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

Adapting to Age-Related Changes

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

The Importance of Commitment and Goal-Setting

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

Standing Crunches: Target Your Stubborn Lower Belly

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

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

Elbow to Knee: Challenge Your Core Rotation

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

The Role of Physical Activity in Weight Management

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

Toe Touches: Engage Your Abs and Legs

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

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

Forward Punches: Boost Your Fitness and Core Strength

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

Combining Exercises for a Quick, Effective Workout

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

The Benefits of Core Strengthening

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

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

Achieving Long-Term Results

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

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

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

Fitness & Workouts

Tone Your Body With This "Beginner-Friendly" Esther da Costa Routine

Esther_de_Costa8
esthermarieyoga/Instagram
Leah Groth
By Leah GrothJul 09, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Esther da Costa is showing off her flat abs – and revealing details about the workout responsible for them. In a new social media post the fitness influencer and founder of Esther Marie Yoga flaunts her amazing body while unveiling her “beginner friendly total tone” workout. “This routine targets and tones the entire body especially the shoulders , glutes and core!” she write. “And it’s LESS than 20 minutes.” What exercises does she do and what other health habits are responsible for her fantastic figure? Here is everything you need to know.

The Workout Is Low Impact and Involves “Small But Powerful Movements”

“Low impact small but powerful movements are suitable and effective in my opinion for all levels / abilities,” Esther explains in the post, adding that “movements like this that are gentle, strengthening and toning are GREAT for restarting your fitness journey after time out.” She adds that the workout is great “If you’re kick starting your fitness journey , getting over a cold or restarting your fitness.”

Beginner Friendly Rotal Tone Workout

Esther_de_Costa1esthermarieyoga/Instagram

Here is the workout:

  • Wide yogi squat: Push “weight into heels and use your core,” she says.
  • Side lying elevated feet clam shell: “Tone the inner and outer hip and improve mobility drill,” she explains.
  • Single leg bridge lift, with twist tuck: The“core glutes and pelvis stability targeted with this one exercise,” she says.
  • Kneeling shoulder push ups: “Honestly these transformed my shoulder strength stability and upper back muscles,” she explains.
  • Lying toe dips: “Showing two different versions here one with more support taken hand back on to move onto too much,” she says. “You feel stable strong with the hand out to the side.” Then, adding on, “this time [do the exercise] with both hands supporting the head.”

Related: I Lost 25 Pounds by Doing These 3 Things

Tips for the Workout

Esther_de_Costa2esthermarieyoga/Instagram

She also offers the following tips for the workout:

  • Do each one of these exercises for 30 seconds
  • Take a rest whenever needed
  • Move slowly and with control
  • Breathe with the movement ,make the exhale heard
  • Move with love for your body.

Eating Disorder Issues

Esther battled an eating disorder, which is how she started her fitness journey. “I was diagnosed with anorexia nervosa just before I turned 18 after an attempted suicide. Was I worried about my weight? No!!! I was feeling so low, incredibly lost and wanted to give up on life,” she said in a post, explaining that “eating disorders are not about food, wanting to look a certain way, wanting to be a certain size, to have a six pack, to be thin.”

Yoga Helps Her Relieve Stress

Esther_de_Costa6esthermarieyoga/Instagram

On her website Ester explains that she discovered yoga in 2016 “during a time in my life of work related stress and intense anxiety,” she says. “I had been practicing mindfulness before 2016 and knew it helped me, but yoga I always thought wasn’t for me. At the time I liked HIIT exercise and was an avid gym bunny, but after tearing my knee and achilles heel in 6 months I took advice from physic and started yoga from home. I started practicing from home and have always predominately had a home yoga practice rather than class attended. Self practice eases my monkey mind, silences my inner critic and settles and soothes me from within,” she adds. Is has also strengthened her body.

Related: I Lost 100 Pounds at Home Before Even Getting Into a Gym. Here’s How to Start.

She Meditates

Esther_de_Costa7esthermarieyoga/Instagram

Esther also meditates. “I’m not trying to create a whole new style of meditation. I’m trying to make meditation more accessible to as many people as I can,” she explains in a post. “In my experience with meditation, I found the posture away from the wall, straight back, always seated really hard due to my chronic pain.” She recommends the following posture options.

  • Seated with your back against the wall with support
  • Seated on a block to elevate the hips
  • Seated back against the wall to support your back and a cushion under under the legs
  • Reclined resting legs up the wall

💪🔥Body Booster: Low impact workouts can be just as effective at burning fat and building muscle as higher intensity workouts.

Nutrition & Diet

What She Ate to Lose 42 Pounds

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Woman Shows How to Meal Prep a Week of High-Protein Dishes in Just 1 Hour
Copyright Liezl Jayne Strydom/YouTube
Christopher Roback
By Christopher RobackMay 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

Struggling to lose weight while still enjoying your meals is a challenge most of us know all too well. For YouTube sensationLiezl Jayne Strydom, the breakthrough came not from extreme restrictions but from protein-rich meals that kept her satisfied throughout the day. With over 1.2 million subscribers following her journey, Liezl has documented exactly how she lost 42 pounds by creating simple, delicious recipes that deliver an impressive 112 grams of protein daily while keeping calories in check. Her dairy-free, gluten-free approach focuses on foods that actually taste good while supporting weight loss goals. Discover the exact meals from Liezl's personal food journals that transformed her body and could do the same for you.

Journals That Changed Everything

Liezl recently discovered her old food journals from her weight loss journey and was reminded of how challenging it was to find low-calorie meals that were still balanced, healthy, and satisfying. "I used to write down all the recipes and meals that I loved the most that really helped me during this time," Liezl shares in her recent post. These journals became her blueprint for success, documenting what actually worked for her 42-pound weight loss. She's now sharing these proven recipes that helped her transformation.

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

Customizable Meal Plan for Your Goals

This meal plan is incredibly versatile, designed to fit your specific needs. "I've made this really customizable for you guys. You can customize this to get anywhere from 1200 to 1800 calories per day," Liezl explains. The plan delivers an impressive 112 grams of protein while keeping calories manageable. Everything is already gluten-free and dairy-free, with options to make recipes vegan. Liezl's excitement about sharing these recipes comes from their effectiveness in her own journey.

Breakfast: Spinach and Feta Frittata

Start your day with this protein-packed frittata that's simple to prepare. "This is a very very easy one. That's so good, so good," Liezl exclaims about this breakfast option. Begin with two eggs (or vegan egg replacer), mix in about 40 grams of feta (dairy-free or regular), add salt and pepper, then fold in wilted spinach. The quick-cooking dish pairs perfectly with toast or fruit, giving you flexibility based on your preferences. This balanced breakfast provides essential protein to start your day right.

Morning Pick-Me-Up: Protein Mocha

This protein mocha combines the best of all worlds - coffee, chocolate, and protein. "It's high protein, it's low calorie, it's coffee and it's chocolate. I mean, I don't know what more you could ask for from a morning coffee," Liezl enthuses. Simply heat a cup of soy milk (or any milk of choice), then mix half a scoop of vanilla protein powder with a teaspoon each of instant coffee and cocoa powder. Add a little boiled water to create a thick chocolate sauce, then stir in the warm milk for a satisfying, energizing beverage.

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

Lunch: Black Bean and Tahini Sandwich 2.0

This plant-based sandwich delivers impressive protein without meat. "It's one of my favorite sandwiches," Liezl says about this updated classic from her journals. Mash half a cup of rinsed black beans, then mix with one tablespoon of tahini, half tablespoon each of Dijon mustard, sweetener (like maple syrup), and lime juice, plus salt and pepper. Layer on toasted bread with baby spinach, tomato slices, dill pickle, and a touch of onion. The combination creates a satisfying sandwich with complex flavors that work perfectly together.

Afternoon Snack: Yogurt and Tahini Veggie Dip

Transform ordinary vegetables into a delicious snack with this simple dip. "I love a good dip with some vegetables," Liezl shares, explaining how this makes healthy eating more enjoyable. Combine a quarter cup of plain yogurt (dairy-free or regular) with a tablespoon of tahini, teaspoon of olive oil, one or two teaspoons of lemon juice, salt, pepper, and optional garlic or herbs. Serve with cucumber slices, baby carrots, or any vegetables you prefer. This protein-rich dip makes reaching for healthy snacks much more appealing.

Dinner: Tangy Tomato Chicken with Crispy Potato Wedges

This flavorful dinner was inspired by Liezl's favorite restaurant meal. "I've been craving crispy potato wedges," Liezl admits while preparing this satisfying dinner. Start by cutting potatoes into wedges, coating with oil, smoked paprika, onion powder, salt and pepper, then bake at 425°F for 40-60 minutes. For the sauce, combine tomato paste, oil, sweetener, lemon juice, smoked paprika, onion powder, oregano, chili flakes, optional cayenne, salt and pepper. Coat chicken breast (or tofu for vegan option) in the sauce and bake alongside green beans or other vegetables.

Sweet Treat: Banana Oat Chocolate Chip Cookies

These simple cookies satisfy sweet cravings without derailing your progress. "That is how simple this is," Liezl explains about her incredibly easy cookie recipe. Mash two bananas, then mix with about two-thirds cup of rolled oats, a small handful of almonds, two tablespoons of dark chocolate chips, and a teaspoon of cinnamon. Form into cookies using about a tablespoon of mixture per cookie, then bake at 360°F for about 15 minutes. Five cookies come in at only 200 calories, making them a perfect guilt-free treat.

Meal Prep for Success

Planning ahead is key to staying on track with your nutrition goals. "I've got my meal prepped for tomorrow night. I won't be cooking tomorrow," Liezl says, highlighting the convenience of preparing extra portions. When making dinner, she prepares additional servings for future meals, storing them in containers for easy reheating. The potato wedges reheat well in an air fryer or oven, maintaining their crispiness. This approach saves time and helps avoid unhealthy last-minute food choices.

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

Customizing Calories to Fit Your Needs

The meal plan's structure makes it easy to adjust calories based on your goals. "For 1,200 calories per day, you can have the breakfast, the lunch and the dinner, and then just leave out the snacks," Liezl explains. For 1,400 calories, add one snack (either the veggie dip or cookies). For 1,600 calories, include both snacks. And for 1,800 calories, double up on one of the snacks. The mocha adds about 100 calories and can be included with any of these options. This flexible approach allows you to tailor your intake without obsessing over exact numbers.

Mix and Match for Variety

Don't limit yourself to just these recipes - combine them with other meals from Liezl's series. "I've made three of these meal plans now based off of my weight loss journals," Liezl shares, encouraging viewers to explore all options. All main meals across her three videos are approximately 400 calories each, while snacks are roughly 200 calories. This consistent structure allows you to easily interchange meals and snacks between different meal plans, creating endless combinations that keep healthy eating interesting and sustainable.

The Key to Sustainable Weight Loss

Liezl's approach focuses on finding meals you genuinely enjoy rather than forcing yourself to eat foods you dislike. "Find some meals that you're excited about," Liezl encourages, highlighting the importance of enjoying what you eat. Her enthusiasm for the food she prepares demonstrates that healthy eating doesn't have to be boring or restrictive. By finding nutritious options that you look forward to eating, you're more likely to stick with your healthy habits long-term, making sustainable weight loss possible. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

How to Trigger the Ozempic Effect Without Medication

The Dr. Ashley Lucas Show
Copyright The Dr. Ashley Show/YouTube
Christopher Roback
By Christopher RobackMay 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

The buzz around GLP-1 medications like Ozempic is everywhere, but what if you could get similar benefits naturally? Dr. Ashley Lucas, PhD, RD, is a Registered Dietitian and host of The Dr. Ashley Show. As a former professional ballet dancer with a PhD in Sports Nutrition and Chronic Disease, she specializes in science-backed weight loss strategies. Through her company, PhD Weight Loss and Nutrition, Dr. Ashley has helped over 10,000 people collectively lose more than 466,000 pounds nationwide. Discover how to turn on your body's own GLP-1 production with this full-day eating plan that will help curb cravings and burn fat, without the medication side effects.

Your Body Already Makes This Power Hormone

Your body naturally produces GLP-1 (glucagon-like peptide 1) in your gut, and it plays a crucial role in weight management. "GLP-1 tells your brain that you're full, slows digestion, stabilizes blood sugar, and helps to curb cravings," Dr. Ashley explains in her post. While medications simply mimic this action, specific foods and lifestyle habits can trigger your natural GLP-1 production without unwanted side effects. This natural approach works with your biology rather than overriding it.

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

Why Natural Is Better Than Medication

Montreal, CA - 25 November 2023: Hand holding Ozempic semaglutide injection pen. Ozempic is a medication for obesity​What Are GLP-1 Medications?Shutterstock

Relying on GLP-1 medications can override your body's natural feedback loops. "Whether you're taking the full dose or microdosing for the long term, it can lead to muscle loss, gut sluggishness, and nutrient deficiency over time," Dr. Ashley warns. Studies show approximately 70% of people regain weight after stopping these medications because their bodies never learned to regulate themselves. Natural GLP-1 production supports healthy digestion, lean muscle retention, and long-term metabolic flexibility.

The Four Keys To Natural GLP-1 Production

food high in protein,protein sources​Why Protein Becomes More Important After 40Shutterstock

Boosting your natural GLP-1 levels requires a strategic approach to eating. "Protein stimulates GLP-1 the most, so you want to make sure you're consuming adequate protein throughout the day," says Dr. Ashley. Fiber plays a critical role too, as it slows digestion and enhances GLP-1 release. Since GLP-1 is secreted in the gut, fermented foods support the healthy gut microbiome necessary for optimal signaling. Finally, consuming healthy fats slows glucose absorption and keeps you full longer.

Start Your Day Right With A Savory Breakfast

Spinach Scramble: Fluffy scrambled eggs with vibrant spinach, perfectly cooked to showcase the light, nutritious, and fresh qualities of this simple yet satisfying dish.​Breakfast Bowls: Egg & Avocado Scramble BowlShutterstock

Your first meal sets the tone for your entire day's metabolic response. "You want to make sure breakfast is savory with a protein and fiber combination," recommends Dr. Ashley. An ideal morning meal might include two to three eggs scrambled with spinach or bell peppers, providing both protein and fiber. Add a side of avocado for healthy fats and more fiber, plus some fermented sauerkraut or salsa to support gut health. Coffee with a splash of heavy cream (Dr. Ashley's "favorite food") and allulose or monk fruit sweetener completes this GLP-1-boosting breakfast.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Power Through Lunch With Slow-Digesting Foods

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

For your midday meal, focus on combinations that maximize satiety and GLP-1 production. "This would not be a peanut butter and jelly sandwich with chips, a cookie, and an apple—that's the worst lunch for triggering your own GLP-1 secretion," Dr. Ashley cautions. Instead, opt for grilled chicken or salmon over mixed greens with roasted vegetables and pumpkin seeds. Dress with extra virgin olive oil and apple cider vinegar, which helps control blood sugar. Adding fermented pickles or kimchi provides additional gut support to enhance GLP-1 production.

Don't Skip Your Afternoon Snack

Homemade,Greek,Yogurt,In,Blue,Bowl,Close,Up,,Top,View.​3. Greek YogurtShutterstock

A strategic afternoon snack prevents evening overeating and supports steady GLP-1 production. "If you're not used to eating this snack and you've been struggling with your weight, you might want to incorporate it," suggests Dr. Ashley. Good options include full-fat or low-fat plain Greek yogurt with chia seeds (or zen basil seeds, which Dr. Ashley prefers for their lower lectin content) and a few berries. Alternatively, bone broth with added collagen and a small amount of butter or coconut oil provides protein and healthy fats that sustain fullness until dinner.

End The Day With A Protein-Forward Dinner

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Your evening meal should stabilize blood sugar overnight while supporting hormone repair. "I would suggest a grass-fed beef or turkey bowl with sauteed zucchini, green beans, onions, mushrooms—whatever non-starchy vegetables you like," Dr. Ashley recommends. Top with fermented salsa or goat cheese and serve over cauliflower rice rather than traditional grains. Add a side salad with fermented beets or a kefir-based dressing to maximize gut health benefits and GLP-1 production while you sleep.

RELATED:20 Possible Ozempic Side Effects

Evening Options That Won't Derail Progress

Hot chamomile green tea from bag in a cup.Shutterstock

If you're genuinely hungry after dinner, several options can satisfy without disrupting your GLP-1 production. "Chamomile or peppermint tea with cinnamon is great, as cinnamon improves insulin sensitivity and digestion," says Dr. Ashley. For more substantial evening hunger, she suggests bone broth or hard-boiled eggs with salt. These options provide satiety without the blood sugar spikes that would counteract the GLP-1-boosting effects of your carefully planned day.

Train Your Body For Long-Term Success

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainer​Workout 2: Low-Intensity Cardio (1-2 Sessions Weekly)Shutterstock

The true benefit of naturally boosting GLP-1 is establishing sustainable metabolic health. "When you stimulate GLP-1 naturally through food, the right movement, gut health, and blood sugar stability, you're actually retraining your system," Dr. Ashley emphasizes. This approach builds "metabolic muscle" to control appetite and burn fat without external intervention. Unlike medication dependence, naturally optimizing your GLP-1 production empowers your body to maintain weight loss long-term.

Avoid Common Side Effects Of GLP-1 Medications

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom​Common Side Effects to ExpectShutterstock

GLP-1 medications often come with unwanted side effects that natural methods avoid. "You can avoid the common side effects like nausea, fatigue, slow digestion, constipation, and especially muscle loss, which we're seeing more and more with long-term medication use," Dr. Ashley points out. By choosing the natural approach, you're working with your body's existing systems rather than overriding them, leading to better overall health outcomes while still achieving weight management goals.

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

Take Action Today For Real Results

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Implementing these strategies requires commitment but delivers lasting benefits. "You've got to step up to make the change. Lead with your heart, train your mind, and do not negotiate with your body," Dr. Ashley encourages. Start by incorporating one meal suggestion today, then gradually build toward the full day plan. Focus on protein-fiber combinations, include fermented foods at each meal, and prioritize blood sugar stability. Your body's natural GLP-1 production will respond, creating sustainable appetite control without medication dependence. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

He Lost 220 Pounds and Kept It Off by Eating These 4 Meals on Repeat

Stanley Bronstein stanleyfbronstein
Copyright stanleyfbronstein/Instagram
Leah Suzanne
By Leah SuzanneMay 01, 2025
Leah Suzanne
Freelance Writer/Editor
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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? According to many experts, consistency with your diet is key. Stanley Bronstein is an author and weight loss expert who lost 220 pounds. The self-proclaimed “Been There, Done That, Weight-Loss Expert, who is launching the Million Pound Weight Loss Challenge on June 1, 2025, recently sat down with Body Network and revealed the four meals he eats on repeat to maintain his weight loss.

Breakfast Yogurt Bowl

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,Space​Regular YogurtShutterstock

Bronstein starts his day with a healthy yogurt bowl, made with non-dairy plain yogurt, hemp seeds, flax seeds, sesame seeds, and hemp hearts “mixed in to thicken it up even more,” he says. “Then I top it with a mix of blueberries, blackberries, raspberries, and bananas. I use frozen fruit, as it’s usually less expensive and it lasts longer than fresh fruit.” He also opts to make homemade soy yogurt, “but you can use other plant-based yogurts you can find at the grocery store,” he says. “The main thing is to make sure there are no added sugars in the yogurt. Read the label carefully. If you don’t want to use non-dairy yogurt, that’s fine too, but I believe that non-dairy is better in the long run.”

Salad

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food background16. Spinach: 23 caloriesShutterstock

Next up, a salad. “I make a salad that has a base of spinach and arugula. You can use other ingredients, such as kale and even just iceberg lettuce or a salad mix. I prefer spinach and arugula as they have more nutrients than plain old iceberg or romaine lettuce,” he explains. “You can top it with fresh tomatoes, sugar snap peas, various fruits (apples and such), and sprinkle a few unsalted raw nuts on top (but not too many).” For dressing, he makes his own. “I take a can of no-sugar-added diced tomatoes and throw them in my blender. I sprinkled in all kinds of spices like basil, thyme, oregano, rosemary, etc. Then I put in just a touch of apple cider vinegar or balsamic vinegar to make it a little tart. Mix it up, and you have a healthy, low-calorie, no-salt, no-oil, no-sugar-added salad dressing that tastes great.”

Smoothies

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Smoothies are also part of his daily menu. “I throw in 2 handfuls of some type of fruit (usually blueberries, blackberries, and raspberries, or simply bananas). Then I throw in 2 scoops of hemp protein powder. Out of all the plant-based protein powders, I prefer hemp, and it has no added sodium (soy powder usually does). Then I fill up the smoothie container with unsweetened soy milk (it has no added sugar). Blend it up for 45 seconds, and it tastes fantastic,” he explains.

Bean Soup

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The last item he eats on repeat? Bean soup. “I go to the store and buy a bag of 15-bean soup mix. I then throw the beans (WITHOUT THE FLAVOR PACKET IT COMES WITH) into my pressure cooker, along with a can of no-salt-added diced tomatoes and another can of water. You can add in any other seasonings you want, but try to leave out the salt. Cook it for about 30 minutes and you have bean soup. You can vary the thickness of the soup by adding more or less water,” he says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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