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Jessica Alba’s Trainer Ramona Braganza in Workout Gear Shares “Best Glutes Exercise Ever” 

Here is everything you need to know about her method.

Leah Groth
By Leah GrothApr 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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ramonabraganza/Instagram
Leah Groth
By Leah GrothApr 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Fitness & Workouts

Do you want to know the workout behind Jessica Alba’s famous backside? Her trainer, Ramona Braganza, unveils the “best butt exercise ever” in a new Instagram post that is “used by all my celeb clients, and you have to admit they have great Glutes,” she writes. Here is the workout – and everything you need to know about her method.

Use Dumbbells or a Barbell and Make Sure to Stay in Proper Form

close up of man holding weight in gymShutterstock

“Proper form is a must with this one to avoid injury and work your way from lighter weights to heavier,” she explains. “You can use dumbbells or a barbell for most leg exercises. We will be switching out to barbells on the next leg series.”

Romanian Deadlift

Beautiful woman performs Romanian deadlift in gymShutterstock

The exercise she recommends is the Romanian Deadlift. Romanian DeadLift, or RDL, can do major damage to your back. “If done improperly with a rounded back, this exercise can cause major stress on the lower lumbar area of your back and result in a possible lumbar disc injury,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. To do it safely, she suggests tightening your entire core “so that it helps brace your back, keep a neutral spine the entire time, and lift with your legs (like you're pushing them into the floor) instead of your back.”

Don’t Forget to Warm Up

Female,Workout,,Fitness,Training,stretch,stretching,exerciseShutterstock

Braganza reminds us that you should always start with a “quick warmup cardio” and stretches. “For recovery make sure to do a stretch after, use foam roller or theragun if needed, Epsom salt bath helps too.”

3-2-1 Method

ramonabraganza1ramonabraganza/Instagram

Braganza created her trademark 321 Training Method while working with a blockbuster star. “I developed it when Jessica Alba and I were shooting many films on location, so I needed something effective, requiring minimal equipment, flexible whether you have 20 minutes, half an hour, or a full hour to train,” she recently told our sister site, Celebwell.

RELATED: The "Hot Girl Walk" Secret to Losing Body Fat Fast

Do 3 Cardio Workouts

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

The first part of the method, three, stands for three cardio workouts. “An example of cardio could be either treadmill, spinning, or dance.

Complete 2 Circuits

ramonabraganza3ramonabraganza/Instagram

Then, you move on to circuit training. She recommends doing two circuit workouts. “Usually it’s three in a row exercises that train specific body parts on different days,” Braganza said.

Now, Do 1 Part Core

ramonabraganza4ramonabraganza/Instagram

The final part of the workout is the core. She recommends doing a short workout to flatten and strengthen the midsection.

RELATED: 7 Facial Exercises to Erase Wrinkles After 50

Meditation

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

Sometimes her sessions with clients involve meditation. She maintains that Alba meditates before and after their sessions. “Our workouts have become more of a mind body spirit evolution as Jess is now in her 40s which includes meditation before we train that raises our vibrations to give us a positive mindset and finishes with a gratitude meditation,” she said.

cardioworkout routines

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Fitness & Workouts

Jessica Alba’s Trainer Ramona Braganza in Workout Gear Shares “Best Glutes Exercise Ever” 

ramonabraganza2
ramonabraganza/Instagram
Leah Groth
By Leah GrothApr 23, 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.

Do you want to know the workout behind Jessica Alba’s famous backside? Her trainer, Ramona Braganza, unveils the “best butt exercise ever” in a new Instagram post that is “used by all my celeb clients, and you have to admit they have great Glutes,” she writes. Here is the workout – and everything you need to know about her method.

Use Dumbbells or a Barbell and Make Sure to Stay in Proper Form

close up of man holding weight in gymShutterstock

“Proper form is a must with this one to avoid injury and work your way from lighter weights to heavier,” she explains. “You can use dumbbells or a barbell for most leg exercises. We will be switching out to barbells on the next leg series.”

Romanian Deadlift

Beautiful woman performs Romanian deadlift in gymShutterstock

The exercise she recommends is the Romanian Deadlift. Romanian DeadLift, or RDL, can do major damage to your back. “If done improperly with a rounded back, this exercise can cause major stress on the lower lumbar area of your back and result in a possible lumbar disc injury,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. To do it safely, she suggests tightening your entire core “so that it helps brace your back, keep a neutral spine the entire time, and lift with your legs (like you're pushing them into the floor) instead of your back.”

Don’t Forget to Warm Up

Female,Workout,,Fitness,Training,stretch,stretching,exerciseShutterstock

Braganza reminds us that you should always start with a “quick warmup cardio” and stretches. “For recovery make sure to do a stretch after, use foam roller or theragun if needed, Epsom salt bath helps too.”

3-2-1 Method

ramonabraganza1ramonabraganza/Instagram

Braganza created her trademark 321 Training Method while working with a blockbuster star. “I developed it when Jessica Alba and I were shooting many films on location, so I needed something effective, requiring minimal equipment, flexible whether you have 20 minutes, half an hour, or a full hour to train,” she recently told our sister site, Celebwell.

RELATED: The "Hot Girl Walk" Secret to Losing Body Fat Fast

Do 3 Cardio Workouts

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

The first part of the method, three, stands for three cardio workouts. “An example of cardio could be either treadmill, spinning, or dance.

Complete 2 Circuits

ramonabraganza3ramonabraganza/Instagram

Then, you move on to circuit training. She recommends doing two circuit workouts. “Usually it’s three in a row exercises that train specific body parts on different days,” Braganza said.

Now, Do 1 Part Core

ramonabraganza4ramonabraganza/Instagram

The final part of the workout is the core. She recommends doing a short workout to flatten and strengthen the midsection.

RELATED: 7 Facial Exercises to Erase Wrinkles After 50

Meditation

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

Sometimes her sessions with clients involve meditation. She maintains that Alba meditates before and after their sessions. “Our workouts have become more of a mind body spirit evolution as Jess is now in her 40s which includes meditation before we train that raises our vibrations to give us a positive mindset and finishes with a gratitude meditation,” she said.

Fitness & Workouts

5 Exercises to Tone Your Glutes That Only Require a Band, Says Influencer Sadielee Thomas

Sadielee_Thomas1
sadieleethomas/Instagram
Leah Groth
By Leah GrothAug 11, 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
✓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.

Sadielee Thomas is sharing her glute workout – and all you need is an exercise band. In a new social media post, the influencer shows off her perfect glutes and demonstrates the exercises she does to maintain them. “POV: you realize you only need these 5 exercises & a band to tone and tighten your booty! 🍑” she wrote in the caption. Here is everything you need to know about her glute workout – plus her walking workout and the exercises responsible for her abs.

Muscle “Toning and Tightening” Involves “Muscle Growth and Fat Loss”

Sadielee_Thomas3sadieleethomas/Instagram

Before she gets into the workout, she shares “some crucial points I’d like to emphasize,” namely that the idea of “toning or tightening” muscles is a misconception. “Rather, the process involves muscle growth and fat loss, which collectively sculpt the desired toned appearance. Despite the appeal of catchy phrases, it’s important to understand what it’ll actually take to reach your fitness goals,” she explains.

Related: 5 Mistakes I Stopped Making After Becoming a Dietitian

You Need to Consider the Nutrition

Sadielee_Thomas7sadieleethomas/Instagram

“It’s important to recognize that no workout alone can lead to significant body fat reduction. For effective results, it’s important to complement your workout routine with a nutrition plan tailored to your goals. Remember, a balanced diet plays a crucial role in results,” she says.

Here Is Her Glute Workout

She recommends doing 12 to 15 reps and 2 to 3 rounds “depending on your fitness level.”

  1. Donkey kicks
  2. Side-lying leg extensions
  3. Standing glute kick back
  4. Fire hydrants
  5. Static glute bridge abductions

Here Is Her Walking Workout

Sadielee recently shared a 50-minute walking workout on the treadmill. “Experience the ultimate blend of speed, incline, and interval challenges,” she wrote.

Check out the workout ➡️

  • 5 min warm up - 3.5 speed
  • 10 min steady pace - 4.0 speed
  • 7 min incline walk - 3.5 speed
  • 5 min moderate pace - 3.5 speed
  • 8 min interval walk - 3.0 ~ 3.5 speed
  • 10 min speed variation - 4.0 ~ 4.5 speed
  • 5 min cool down 3.0 ~ 3.5 speed

Here Is Her Core Workout

Sadie recently shared a core workout. “This particular workout didn’t single-handedly transform my core. However, incorporating movements like these, along with a diet tailored to my goals, was pivotal in achieving core transformation post-pregnancy,” she wrote in the caption, specifying that you should do 12 to 15 reps and 2 to 3 rounds “depending on fitness level.”

  1. Squat chops
  2. Dumbbell windmills
  3. Dumbbell around the world
  4. Single-leg knee drive

💪🔥Body Booster: If you want to tone and tighten any part of your body, keep in mind that you will need to build muscle and burn fat. This usually involves a combination of dietary changes and fitness.

Fitness & Workouts

Alex Rodriguez’s Girlfriend, Jaclyn Cordeiro, Shares “Friday Flex” Workout

Jaclyn_Cordeiro_A_Rod_b52416
arod/ jac_lynfit/Instagram
Leah Groth
By Leah GrothJun 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Jaclyn Cordeiro (@jac_lynfit) is heating up social media in her latest mirror selfie. In a new post shared this week, Alex Rodriguez’s fitness instructor girlfriend shows off her insanely fit figure in a red bathing suit while flexing in front of the mirror. “Friday Flex❤️” she captioned the Instagram clip adding the hashtags #letsgoladies #goalcrushers#unapologetic. How does the Canadian beauty maintain her godly body? The Body Network has the details on all of her lifestyle habits.

She Has Been a Gym Rat Most of Her Life

Jaclyn discovered the gym early on in life. “[When] I ventured into the world of weight lifting, I immediately fell in love,” Cordeiro told Oxygen. “This newfound love helped me through the stress of nursing school and kept me focused on my life goals.” The mother-of-two, has been competing in bodybuilding and bikini competitions for several years, before-during-and-after having her kids.

Related: This Is the Exact Daily Routine That Helped Me Lose 50 Pounds, Says Fitness Expert

She Mixes Up Her Workouts

Jaclyn_Cordeiro3jac_lynfit/Instagram

“I train my body with intention and focus on MIND-MUSCLE CONNECTION. I always perform early morning fasted cardio. I always go into my training with muscle groups in mind but use various methods; HIIT, Tabata, FBW, isolation, TUT and listen to what my body is telling me to do (an intuitive approach),” she told Status Fitness Magazine about her go-to workouts.

She Takes Supplements

Jaclyn_Cordeiro2jac_lynfit/Instagram

Jaclyn is “very mindful” of what she puts into her body. “My stack includes Energy and Burner (fasted cardio), Superfoods Greens, CLA, Multivitamin, Vitamin D, Calcium, and Vitamin C daily,” she told Status Fitness.

Her Diet Is Plant-Based

“My diet consists of a plant-based, I transitioned from animal-based to plant-based about 6 years ago. I cannot express enough the benefits for my body both physically and the overall mental clarity and function. I am able to maintain a leaner physique, eliminate GI issues and my sense of connection to my body is insanely powerful,” she told Status Fitness. Her favorite post-workout snack? “Tofu, sweet potatoes and roasted chickpeas with lots of hot sauce!” she added to Oxygen.

She Has a Six-Week Transformation Program

Jaclyn_Cordeiro5jac_lynfit/Instagram

You can lose weight with Jaclyn’s help. “My six-week transformation challenge program includes; a flexible nutrition plan with a focus on plant-based/whole foods and a training plan that can be done in the comfort of their home environments,” Cordeiro explains to Oxygen. “My focus is to break down barriers and gain the trust of my client during the six weeks, specifically during the 15-minute virtual check-ins, to achieve results that clients never thought were attainable.”

Related: I Lost Over 129 Pounds with the Help of This Cereal Hack

A-Rod Is Her Boyfriend, Workout Buddy, and Client

Jaclyn_Cordeiro_a_rodarod/ jac_lynfit/Instagram

In September 2023, A Rod revealed that his girlfriend helped him drop 32 pounds, calling his health journey with her “life changing.” He wrote that at the end of 2021, his family pointed out that her was looking unhealthy. “Not what you want to hear, but I knew I wasn’t my best self,” he said. “It all came down to me making some key changes in my habits: 1. More plants, less red meat 2. Intermittent fasting 3. Night walks. Small changes led to big results, and I’m feeling better than ever,” he continued. “Thank you @jac_lynfit for being my guide and support. You coached me up to stay dedicated, motivated and improve each day.”

💪🔥Body Booster: Plant-based eating can sustain a body-building lifestyle. However, if you want to cut animal products out and still get enough protein you will have to be more thoughtful about eating and creative with protein sources.

Fitness & Workouts

Whitney Simmons Poses in Sports Bra and Shares Her Barbell Squat Routine

Whitney_Simmons
whitneyysimmons/Instagram
Leah Groth
By Leah GrothOct 06, 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.

Whitney Simmons is looking pretty fit in pink at the gym. In a new social media post, the personal trainer and fitness influencer flaunts her fantastic figure in a pink sports bra and sweats while showing off her strength by doing barbell squats. “I hate to admit it, but… I did have fun,” she says in the caption, revealing in the video that she hasn’t done the exercise in years. Here is how she approaches the glute-busting move – and a few other of the top diet and fitness habits responsible for her amazing body.

Barbell Squats

“I can’t remember the last time I did a barbell squat,” she says in the clip, starting without any weight at all and then adding 25-pound weights to each side of the bar. She then proceeded to do another set, squatting lower than before. For the third set, she added an extra five pounds per side

Here Is Her Go-to Glute Workout

Whitney_Simmonswhitneyysimmons/Instagram

In another Instagram video, Whitney shared her go-to glute workout:

1️⃣ 4x8 barbell RDL

2️⃣ 3x10 KAS glute bridge

3️⃣ 3x8 Bulgarian split squat

4️⃣ 3x10 glute dom back extension

Weight Training

Whitney_Simmons2whitneyysimmons/Instagram

Weight training is Whitney’s “go-to” form of fitness. “I feel so strong and powerful [when I do it!],” she told Life & Style. Before finding weights and transforming her body she did mostly cardio to stay as “skinny and small as possible.” But once she “discovered” weight training, “that’s when my entire transformation began, not only for my mental health but obviously my physical as well. My life has changed so much. I just want to be strong! Like nothing makes me feel more empowered than taking an hour to myself every day in the gym, chucking weights around, and taking that time for myself. You leave the gym on this rush, you just feel so good after a session like that!” she said.

RELATED: Jen Selter Reveals Her Sculpted Abs and Shares Chocolate Banana Smoothie Secret

Session Planning

Whitney_Simmons7whitneyysimmons/Instagram

Just like some people meal plan, Whitney plans her weightlifting sessions ahead of time. “Always go into the gym with a plan,” she suggested. “There are so many free workouts online. I provide a new workout every single day, and there are so many women pushing so many amazing workouts online. Go into the gym with a plan, and start with something that’s dumbbell only.”

90% Healthy Diet

Whitney_Simmons4whitneyysimmons/Instagram

Whitney eats healthy most of the time. “I’m all about living a healthy lifestyle, so I believe if you eat 90% healthy in the day, it’s okay to have a chocolate chip cookie at the end of the day,” she told the publication. “You’ve got to have that balance. Otherwise, you’re just going to go crazy. Mental health is what started my entire fitness journey, and if I ate just protein shakes all day every day, I would lose my mind. It’s all about balance. It’s okay to treat yourself — you have to!” says Whitney.

💪🔥Body Booster: When trying a new exercise, first attempt with no weights, then gradually add weights or resistance to make it harder. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

Emily Skye Flaunts Abs During Glute-Busting Workout

Emily_Skye_emilyskyefit1
emilyskyefit/Instagram
Leah Groth
By Leah GrothApr 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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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.

Emily Skye’s abs are on fire! In a new social media post, the fitness influencer and trainer, who boasts over 2.7 million Instagram followers, shares three easy moves that you can do at home to build up your backside. “3 MUST DO BOOTY EXERCISES!” she captioned the Instagram video. “If your butt ain’t sweaty, you ain’t training hard enough.” Here are the exact exercises she does – and some of the other go-to diet and fitness tips that keep her in shape.

Here Are the Three Exercises to Build Your Glute

Emily_Skye_emilyskyefit2emilyskyefit/Instagram

In the video, she demonstrated three exercises that can be done with light weights or no weights.

  1. Deadlift
  2. Bulgarian split squat
  3. Hip thrust with pause

Exercise Almost Every Single Day

Emily_Skye_emilyskyefit3emilyskyefit/Instagram

If you want a body like Emily’s, plan on working out almost every day. In an Instagram post she reveals that 5-6 workouts per week are a must. “Some people might think my progress is due to my genetics,” she wrote, “but I can tell you it's got a LOT to do with hard work and consistency,” she continued. Sometimes she even works out at midnight.

RELATED: I Lost 20 Pounds and Got in the Best Shape of My Life Without Starving Myself

Do High Intensity Interval Training (HIIT)

Emily_Skye_emilyskyefit5emilyskyefit/Instagram

Skye advocates HIIT workouts. “You can’t spot reduce,” she told People. “Work your whole body doing high-intensity interval training workouts and weights. A lot of women neglect [weight training] because they have this fear that weights will make them bulky, but it’s actually really good for getting that toned look. Plus it burns fat,” she added. “You’ve got fat that sits on top of the muscle, so if you work the muscle and get it nice and toned, once you remove the fat you’re left with long, lean, toned muscles.” There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

Amp Up Your Protein Intake

Sock eyed salmon with green beans and lemonShutterstock

Emily encourages eating protein to burn fat. Each of her meals is very protein-centric. For breakfast she has an egg, spinach and halloumi wrap, followed by a tuna, kale, sweet potato and avocado salad at lunch. “I usually aim to include protein at breakfast, like eggs and dairy, which also have a range of important minerals,” she told NW Magazine. “A savory breakfast means I can throw in some vegetables, plus wholegrain carbs for slow-release energy.” She also loves fish. “I try to include fish a few times a week for lean protein and important omega-3 fats. I add some pumpkin and sesame seeds for extra mineral, protein and healthy fats,” she added.

RELATED: 6 Ways to Increase Your Fiber Intake and Avoid the Bloat, Says Nutritionist

Try “Intuitive Eating”

Emily_Skye_emilyskyefit4emilyskyefit/Instagram

It’s all about balance, says Sky. "I like intuitive eating and to allow myself one or two treat meals a week. It does depend on what's happening though. If I have a photoshoot or something coming up, I'm a bit more strict with myself because I know I have a goal to achieve, but generally, I allow a couple of treats. My favorite 'treat' foods are chips and chocolate,” she told Women's Best.

💪🔥Body Booster: If you want to build your glutes, make sure you are eating enough protein to sustain muscle growth. Most experts recommend about 30 grams of protein per meal.

Nutrition & Diet

10 Foods That Secretly Increase Your Metabolism After 40

Dave Asprey
Copyright Dave Asprey
Leah Suzanne
By Leah SuzanneApr 23, 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 struggling to lose weight after 40? There are foods you can eat to speed up your metabolism, according to Dave Asprey, 4x NY Times Bestselling Author of Heavily Meditated, Health Science and Biotech Entrepreneur, and “The Father of Biohacking.” As you age, your mitochondria start to lose their function. “That’s not great, because your mitochondria are the organelles responsible for creating all of the ATP (energy currency) in your body and directing that energy to where it needs to go,” Asprey tells Body Network. One way you can keep your mitochondria in good shape is by eating foods that support them. “Here are 10 foods that keep your mitochondria and your metabolism running well so you can become lean, fit, and perform at your peak,” he says.

Grass Fed Beef

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

Asprey explains that beef is full of fat-soluble vitamins, minerals, and protein. “When you get enough protein, it’s easier to put on and maintain muscle. Protein is also very satiating. When you eat more high-quality protein, you feel less hungry and have fewer cravings. It’s like nature’s Ozempic,” he says.

Pasture Raised Eggs

Group of grown healthy white hens and big brown rooster feeding on fresh first green grass outside in spring field on bright sunny day. Chicken farming, healthy meat and eggs production concept.Shutterstock

Pasture-raised eggs are “another great way to get high-quality protein and keep cravings at bay,” says Asprey. “Whole eggs also contain lots of vitamins, minerals, and choline (a brain nutrient).”

Collagen Protein

Different types of collagen for skin care flat lay with collagen quote made of wooden blocks​4. Collagen: Not Just For SkinShutterstock

Collagen protein is a great tool for fat loss, according to Asprey. “A recent study found that adding just 5 grams of collagen protein to 25 grams of whey protein increased muscle protein synthesis 33% more than just using whey alone. The more muscle you have, the faster your metabolism will be and the more fat you’ll burn,” he says.

MCT Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

“MCT oil is a special type of fat made from coconuts. When you consume it, your body rapidly converts it into ketones which your tissues can use for energy. Ketones reduce inflammation and eliminate cravings. Studies show that MCT oil stimulates mitochondrial biogenesis (when your body makes more mitochondria) and increases metabolism,” Asprey says.

Coffee

Aerial view of various coffeeShutterstock

Coffee, which contains polyphenols like chlorogenic acid, can improve insulin sensitivity and increase your metabolism. “If you’re drinking caffeinated coffee, the caffeine induces fat cell breakdown and also speeds up your metabolism,” he says.

Herbs

Fresh rosemary herb on the dark background. Top view rosemaryShutterstock

Cook with lots of herbs! “Not only do herbs protect your food from oxidation, they also contain lots of metabolism-supporting, fat-burning compounds. Oregano, for example, contains carvacrol, which is a compound that may disrupt the fat gain process. Rosemary contains ursolic acid, which can improve muscle mass and increase fat loss,” Asprey says.

Raw Grass-Fed Dairy

Woman drinking milkShutterstock

He also recommends raw grass-fed dairy. “Dairy contains conjugated linoleic acid, which is a type of fat that helps your body burn fat. It’s also rich in fat-soluble vitamins that keep your metabolism in top shape,” Asprey explains.

Cooked and Cooled White Rice

White,Rice,In,BowlShutterstock

While many people say keto is the best way to lose weight, it isn’t, says Asprey. “If you don’t get enough carbohydrates, your thyroid will slow down and your hormones will suffer. The key is to do a cyclical keto diet where you strategically add carbs every once in a while, to keep your metabolism running,” he says. “It’s essential to choose low-toxin carbs like white rice, raw honey, or a small amount of in-season fruit. A cool trick is to cook your rice with a little bit of MCT oil and then cool it in the fridge before you eat it. When you do this, the starch in the rice turns to resistant starch, which acts more like fiber and feeds your gut bacteria. You also get a significantly lower blood glucose spike when you eat rice this way. (You can reheat the rice. You don’t have to eat it cold).”

Nori and Kelp

Sheets of roasted nori seaweed wrapping​Roasted Seaweed SnacksShutterstock

Sea vegetables, including nori and kelp, “are great natural sources of iodine, which your body needs to make thyroid hormones,” says Asprey. “Your thyroid plays a huge role in controlling your metabolic rate. If you don’t have enough thyroid hormone, your metabolism will slow down. Use nori sheets to make your own sushi with your cooked and cooled rice!”

Low Mercury Seafood

Closeup horizontal photo of fresh red salmon fillet on white plate with parsley on the side and rustic wood underneath

Shutterstock

Low-mercury seafood, like wild sockeye salmon or haddock, is a great source of protein and omega-3 fats. “Some studies show that omega-3s increase your metabolic rate,” says Asprey. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Coach Reveals 10 Ways She Finally Lost 20 Pounds of Stubborn Fat

Sierra Roselyn sierra.roselyn
Copyright sierra.roselyn/Instagram
Christopher Roback
By Christopher RobackApr 23, 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.

Most of us have struggled with those stubborn final pounds that seem impossible to lose. Sierra Roselyn, a certified health coach with a background in psychology, finally cracked the code after years of trial and error. "What truly matters for weight loss is being in a caloric deficit, but that doesn't make it easy," says Sierra. She emphasizes that while countless diets and exercise strategies exist, certain approaches make sticking to a caloric deficit much more manageable. Read on to discover the 10 key strategies that helped Sierra lose her final 20 pounds and keep them off for good.

Track Your Calories

Understanding your actual caloric intake is essential for sustainable weight loss. "Tracking calories is the easiest way to ensure you'll be in a caloric deficit and therefore ensure you'll lose weight," Sierra explains in her video post. While some view calorie counting as obsessive or unnecessary, it provides certainty that your approach will work rather than just hoping various diets eventually succeed. Sierra recommends starting by meticulously tracking everything you eat for a period of time, then transitioning to a more relaxed approach once you've developed a better understanding of portion sizes and calorie contents.

Use a Flexible Calorie Deficit

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Rigid calorie targets often lead to all-or-nothing behaviors. "Unless you have a very specific deadline where you need to lose weight by a specific time, there is simply no reason to set super strict calorie targets for yourself," Sierra advises. Instead, she recommends a flexible approach where you allow yourself to eat more on some days and less on others. This flexibility makes the process more enjoyable and sustainable since you can adjust your calorie intake to fit your lifestyle. Sierra suggests figuring out your maintenance calories and then setting a broad calorie range under that number for sustainable weight loss.

Prioritize Protein

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When most people say they want to lose weight, what they really want is to lose fat while preserving muscle. "Eating enough protein along with resistance training ensures that more of the weight you're losing will come from body fat rather than muscle mass," Sierra points out. Protein is also the most satiating macronutrient, helping manage hunger levels and keeping you satisfied longer. While tracking all macronutrients isn't necessary for most people, Sierra recommends consuming around 0.8 to 1 gram of protein per pound of your goal body weight daily to maintain muscle mass during weight loss.

Try Intermittent Fasting

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Controlling when you eat can make maintaining a caloric deficit easier. "It's just easier to eat less and control what you're eating when you aren't eating as frequently throughout the day," Sierra explains. By condensing your eating into a shorter window, you can enjoy larger, more satisfying meals while still staying within your calorie targets. Sierra suggests focusing on eating 2-4 times daily, including snacks, within a 6-12 hour window. This approach particularly benefits those who prefer feeling fully satisfied from larger meals rather than eating smaller portions throughout the day.

Focus on Low-Calorie Density Foods

Sierra Roselyn sierra.roselyn

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The types of foods you eat dramatically impact how satisfied you feel while in a caloric deficit. "We want to focus on foods that will provide the most amount of bulk and volume for the least amount of calories," Sierra recommends. For example, 100g of strawberries contains about 30 calories, while the same weight of chocolate contains roughly 500 calories. By prioritizing foods with high water and fiber content, like fruits and vegetables, you can eat much larger portions while still losing weight. Sierra emphasizes that this doesn't mean eliminating higher-calorie foods entirely, but making smarter choices with your limited calorie budget.

Eat Foods You Genuinely Enjoy

Sierra Roselyn sierra.roselyn

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No diet works if you can't stick to it long-term. "If you don't enjoy your diet, how can you expect to stick to it?" Sierra asks. Instead of forcing yourself to eat bland "diet foods," find healthy, low-calorie options you actually like. Sierra suggests using spices, seasonings, and no-calorie sweeteners to make healthier foods more appealing. She also recommends incorporating fruits and vegetables into meals you already enjoy rather than eating them separately. By creating delicious, weight-loss-friendly versions of your favorite foods, you'll never feel deprived or restricted.

Incorporate Resistance Training

Sierra Roselyn sierra.roselyn

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To transform your body shape, not just your weight, resistance training is essential. "Although resistance training isn't necessary for weight loss in itself, it's definitely necessary for fat loss," Sierra explains. When she first attempted weight loss, she severely restricted calories without adequate protein or resistance training, resulting in a "skinny fat" appearance despite weighing less than she does now. Sierra recommends at least 2-3 full-body weight training sessions weekly to maintain muscle while losing fat, which creates that lean, toned appearance most people desire.

Walk 10,000 Steps Daily

Sierra Roselyn sierra.roselyn

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Increasing your daily activity through walking offers an accessible way to burn calories. "Walking is amazing because it's something we all do anyway. It's an extremely easy way to burn calories without requiring a ton of extra energy or resources," Sierra shares. Unlike intense cardio, walking doesn't stress your joints or significantly increase appetite. Sierra aimed for 10,000 steps daily, though she acknowledges this specific number isn't magical—the key is simply increasing your daily movement. She suggests tracking your current step count and gradually increasing it to find a sustainable target that works for your lifestyle.

Prime Your Mindset Daily

Sierra Roselyn sierra.roselyn

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Maintaining the right mindset proves crucial for lasting success. "No matter how disciplined or motivated you may be, there are going to be times when you don't feel like doing what you know you should be doing," Sierra admits. To combat this, she wrote down her "why"—her reasons for pursuing weight loss—along with daily intentions and positive thoughts. Each morning, she would read this paragraph to keep her motivation at the forefront of her mind. This practice helped her push through cravings by focusing on how good it would feel to achieve her goals rather than giving in to momentary urges.

Track Your Habits

Sierra Roselyn sierra.roselyn

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Breaking destructive patterns requires conscious awareness. "One of the most critical components of my recovery from binge eating was actually tracking my binge eating behavior," Sierra reveals. Each day she avoided binge eating, she would check it off in her habit tracker, gradually building a streak. As her streak grew, so did her motivation to maintain it. "I've been binge-free for well over 1,000 days now. Why would I break a 1,000-day streak, a streak that means so much to me, just for a few moments of pleasure?" Sierra suggests applying this method to any habit you want to change, checking off each successful day until the behavior becomes part of your identity. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Simple Tips to Burn More Fat on Ozempic and Mounjaro

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
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Christopher Roback
By Christopher RobackApr 23, 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 with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

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