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Nutrition & Diet
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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.

11 Ways to Ignite Your Metabolism to Burn Fat All Day

Here are 11 ways to ignite your fat-burning power.

Jordan Hill, mcd, rd, cssd
By Jordan Hill, mcd, rd, cssdMay 28, 2024
Jordan Hill, mcd, rd, cssd
Jordan Hill, MCD, RD, CSSD, is a Certified Registered Dietitian and Certified Specialist in Sports Dietetics (CSSD) at Top Nutrition Coaching with over seven years of counseling experience.
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.

Young cauciasian fitness woman wearing sport clothes training outdoors drinking fresh water
Shutterstock
Jordan Hill, mcd, rd, cssd
By Jordan Hill, mcd, rd, cssdMay 28, 2024
Jordan Hill, mcd, rd, cssd
Jordan Hill, MCD, RD, CSSD, is a Certified Registered Dietitian and Certified Specialist in Sports Dietetics (CSSD) at Top Nutrition Coaching with over seven years of counseling experience.
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.

Nutrition & Diet

We often hear the word “metabolism” and think about body weight. But to be more specific, “metabolism” refers to the chemical processes that occur in the body’s cells in order to maintain life. There are two categories of metabolism: anabolism and catabolism. Anabolism refers to the processes of using energy to build or grow from a simpler to more complex molecule. An example here would be taking protein and building muscle. Catabolism on the other hand is taking a complex molecule and breaking it down into a simpler one such as when we consume a carbohydrate food and our body breaks it down into glucose for energy.

As an expert at Top Nutrition Coaching, I know there are several factors that affect metabolism, including genetics, age, sex, hormones, body composition, activity level, diet, and health status. Metabolic rate can be defined at the rate at which one expense energy to carry out various metabolic processes in the body. Typically, men have a higher metabolic rate because of their lean mass and hormonal levels. In general, as we age, our metabolism slows. I'm Jordan Hill, MCD, RD, CSSD, and here are 11 ways to ignite your fat-burning power.

1. Consistent Fueling

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

Eating consistently and having regular meal times throughout the day can ensure your body gets enough nutrients to sustain its demands. It’s like the classic example that a car can’t keep going without filling up the tank. If we don’t feed our bodies, we’re not feeding our mind, muscles, or other body parts to keep metabolic processes going. Those who inconsistently eat or go long periods of time between meals likely feel tired, sluggish, brain fog, or less productive.

Related: Top 11 Exercises for Leaner, Stronger, Firmer Legs

2. Hydration

Cropped photo of attractive fitness woman sitting in gym and holding bottle of water.Shutterstock

The majority of our body is made of water, so it’s no surprise getting sufficient water intake can positively impact our metabolism. Water is essential for various cellular processes, including metabolism. It hydrates our cells, assists in digestion and absorption, and helps transport nutrients throughout the body. When we consume water, we burn energy when heating it up to our body’s temperature, which contributes to our overall energy expenditure. This is called the thermic effect of water (TEW). Drinking about 2 cups of water may increase a person’s metabolic rate by as much as 30%. You can read more about the TEW in this study.

3. Manage Stress

Relaxed serene pretty young woman feel fatigue lounge on comfortable sofa hands behind head rest at home, happy calm lady dream enjoy wellbeing breathing fresh air in cozy home modern living roomShutterstock

Stress is an inevitable part of life and many times unavoidable. Because of this, it’s important to learn stress management strategies to help cope. Chronic stress over time has the ability to cause health complications including elevated cortisol levels, which can be found in this research and insulin sensitivity, as detailed in this study. When our cortisol levels are elevated and we become less responsive to insulin, metabolic issues may arise, which can lead to increased fat storage. Many find stress relief through exercise, socializing with family and friends, reading, or listening to music, among other things.

4. Move Your Body

Smiling millennial european woman blonde with rubber gloves and man wipe dust on light kitchen interior, copy space. Hygiene, cleaning at home together and household chores during covid-19 outbreakShutterstock

Regular exercise or increasing non-exercise activity, like doing chores or running errands, increases our body’s total output, or calorie burn. The more movement we do in a day, the more energy we burn and thus the more our metabolism is working. Regular movement, whether formal exercise or just activities of daily living, can help keep our metabolism going throughout the day.

5. Get Adequate Sleep

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

Getting enough sleep on a nightly basis not only keeps us rested but also keeps our immune system strong and contributes to boosting our metabolism. Sleep regulates hormones, including ghrelin and leptin. Ghrelin is known as the hunger hormone, which goes off to tell us when we’re hungry and leptin goes off to tell us when we’re full. If our sleep is irregular, there could be some dysfunction in how these hormones are made and function. Lack of sleep can lead to an increase in ghrelin and a decrease in leptin, potentially contributing to overeating and weight gain. More information on this can be found in this study.

Related: 12 Best Foods For Women to Build Muscle

6. Eat Whole Foods

Grilled or smoked chicken breast with bone and skin on a cutting boardShutterstock

Similar to the thermic effect of water (TEW), there is a thermic effect of food (TEF), which means that our bodies use energy to heat up and digest and absorb food. We see a greater TEF when we eat whole foods that take longer to break down than processed foods or liquids. By eating whole foods, we increase the amount of energy, or caloric burn, our bodies commit, which in turn increases our metabolism. This concept is explored further in this research.

7. Eat Probiotic Rich Foods

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

We know probiotics are essential for good gut health but lately, there’s been more interest in researching their impact on metabolism. While the concept is still young in the research world, there are some studies that point to promising details about the impact of probiotics on improvements in BMI, blood pressure, and blood sugar levels. If probiotics don’t directly impact metabolism, they may indirectly do so. This area of research is detailed in studies like this one here.

8. Consume Fiber

Vegan health food concept for high fibre diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes, herbs. Foods high in antioxidants and vitamins. Immune system boosting. Flat lay.Shutterstock

Fiber is a type of carbohydrate but it’s unique in that it’s indigestible. Because of this, it adds bulk to the diet and aids in proper digestion, supporting satiety, stable blood sugar levels, heart health, and gut health. Ultimately, it helps multiple parts of the body function properly, which can have a cascading effect on metabolism as a whole. Getting adequate fiber not only helps with metabolism but can also help with weight management.

Related: I Lost 100 Pounds Eating the Foods in My New Cookbook

9. Correct Any Micronutrient Deficiencies

Woman hands with omega 3, multivitamins, vitamins B, C, D, collagen tablets, probiotics, iron capsule. Hand hold supplements on blurred background. Unrecognizable woman takes vitamins daily. Top view.Shutterstock

Micronutrients (vitamins and minerals) are used in various metabolic processes in the body, thus deficiencies can negatively impact the way the metabolism is supposed to work. For example, B vitamins are used in energy metabolism, magnesium and chromium in insulin signaling and glucose metabolism, and iodine, selenium, and zinc in thyroid function. Micronutrient deficiencies can have systemic effects, meaning they can impact multiple systems of the body, so if a micronutrient deficiency doesn’t directly impact metabolism, it certainly indirectly impacts it.

10. Limit Alcohol Intake

Two friends toasting with glasses of light beer at the pub. Beautiful background of the Oktoberfest. fine grain. Soft focus. Shallow DOFShutterstock

Consuming alcohol can negatively impact metabolism. One reason is that when alcohol is present, the body prioritizes metabolizing and breaking the alcohol down over other nutrients, such as carbohydrates and fats. This ultimately suppresses the digestion and absorption of those nutrients, giving the body more time to store them vs. use them for energy. In addition, alcohol interferes with the absorption of micronutrients (vitamins and minerals) that play important roles in metabolic processes. More on this can be found in this article.

Related: 14 Ways to Get Back in Shape

11. Limit Added Sugar Intake

Different sugar on dark tableShutterstock

At this point, it’s no secret that added sugar doesn’t have many health benefits, if any. In fact, added sugar intake is not only associated with weight gain but it also increases the risk for liver disease, insulin resistance, heart disease, and type 2 diabetes. These diseases come with their own complications but certainly a dysfunctional metabolism is one of them. It’s not to say don’t incorporate added sugar into your diet, but it is to say aim to follow the recommendations of consuming less than 25 grams per day for women and less than 38 grams per day for men. Of note, there are some circumstances where more added sugar intake is appropriate, like for sport performance.

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Fitness & Workouts

7 Things You Should Do to Boost Fat Burning

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Leah Groth
By Leah GrothOct 17, 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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Are you trying to lose weight and burn fat? Cutting calories and exercising more are general approaches to getting in shape, but there are specific things you can do to maximize fat burn and lose weight faster. Body Network consulted two top diet and fitness experts to offer some tips on key things you should do to boost fat burning.

Lift Weights

One woman doing goblet squat exercise in a gym with a dumbbellShutterstock

Sara Haley, American Council on Exercise (ACE) certified trainer and instructor, recommends incorporating strength training, “especially heavy weights,” she says. “The more muscle you have on your body, the more calories you burn and the more results you will see. Bonus: Lift heavier weights and see quicker and better results!

RELATED: 9 Surprising Things That Happen When You Quit Processed Foods

Do Cardio (Almost) Every Day

Certified Santa Monica personal trainerJason Kozma, aka Mr. America and Mr. Muscle Beach, a champion bodybuilder who trains clients at Santa Monica-based High-Performance Personal Training, recommends doing cardio almost every day.

“Every pound of body fat contains 3500 stored calories. If you want to lose 1 pound of body fat a week, you have to have at least a caloric deficit of 500 calories per day. If you want to lose more, then you have to do more,” he says. “You would be surprised at how many people think that they can alter their diet and lose weight without adding additional cardiovascular exercise. It’s simply not possible to create enough of a caloric deficit by changing your caloric intake in order to burn fat at any sort of significant rate.”

Switch to Steady State Cardio

Beautiful fit woman in good shape jogging alone on city bridge.Shutterstock

Kozma also recommends switching from cardio to steady state cardio, an aerobic exercise that involves maintaining a consistent pace for an extended period of time. “I personally prefer steady state cardio in the fat-burning zone to preferentially burn body fat rather than muscle tissue,” he says. Haley agrees, recommending workouts like swimming, walking, jogging, and cycling.

RELATED: 15 Foods Experts Say You Should Stop Eating Today

Eat More Protein

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

Haley recommends amping up your protein intake. “It takes more energy for your body to digest protein than it does for fats or carbs, which means you burn more calories when you eat protein,” she says. “It also helps reduce appetite and prevent muscle loss during fat loss,” adds Kozma. “Protein supports muscle growth, keeps you fuller longer, and helps prevent overeating.”

Sleep More

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

The more you sleep, the more fat you can burn, says Haley. “Although often overlooked, sleep can make or break your fat-burning efforts. When you're sleep-deprived, your body produces more cortisol, a hormone that encourages fat storage, particularly around the belly,” she explains.

“Lack of sleep can disrupt hormones that control hunger (ghrelin and leptin), leading to increased cravings and overeating. Poor sleep can also negatively impact insulin sensitivity and increase cortisol production which increases fat storage,” adds Kozma. “You would be astonished at how many people have no idea about this and are chronically under-sleeping and unknowingly sabotaging their fat loss and exercise efforts.”

Get More Incidental Exercise

Smiling millennial european woman blonde with rubber gloves and man wipe dust on light kitchen interior, copy space. Hygiene, cleaning at home together and household chores during covid-19 outbreakShutterstock

“Too often I hear from people, ‘I’m working out, but I’m not seeing results.’ More often than not, I also hear that they do their workout but don’t move their bodies nearly enough for the rest of the day. Consistent daily movement (like walking, taking the stairs, doing laundry, cleaning your house) will keep your body burning fat throughout the rest of the day,” says Haley.

RELATED: I Lost 6 Pounds in 6 Weeks and Shaved Inches Off My Waist by Adding 600 Calories Daily

Incorporate More Healthy Fats

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

Eat fats to burn fat, says Kozma. “Healthy fats, such as those from avocados, nuts, and olive oil, can help control hunger and improve the body’s ability to burn fat. Omega-3 fatty acids, in particular, improve fat metabolism,” he explains. “Eating healthy fats helps with nutrient absorption, reduces inflammation, and supports long-term fat loss by promoting a feeling of fullness.” And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

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

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Joanna Soh Official/YouTube/Instagram
Leah Groth
By Leah GrothAug 29, 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 speed up your metabolism to maximize your weight loss? Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she explains why boosting your metabolism is crucial and reveals eight ways to do it.

Why It’s Important to Boost Your Metabolism

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

What Impacts Your Metabolism?

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

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

Luckily, There Are Things You Can Control

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

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

Pump It Up

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

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

Strength Train Two to Three Times Per Week

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

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

Swap Steady Paced Cardio for HIIT

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

It’s Easy to Incorporate Into Your Routine

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

Don't Starve Yourself

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

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

It Is Not Sustainable

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

Power Up with Protein

Grilled chicken breasts and vegetablesShutterstock

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

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

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

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

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

Sip on Black Coffee

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

Drink a Cup Before Working Out

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

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

Move More

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

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

RELATED:Top 14 Unusual High-Protein Foods Nutritionists Love

Remind Yourself to Get Up

Worker Stretch Exercise At Stand Desk In OfficeShutterstock

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

Stay Hydrated

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

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

Here Are Some Simple Tips

Young woman jogger resting drinking waterShutterstock

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

Get Enough Rest

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

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

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

Here Is Why Lack of Sleep Leads to Weight Gain

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

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

Remember, You Got This!

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

Nutrition & Diet

11 Ways to Ignite Your Metabolism to Burn Fat All Day

Young cauciasian fitness woman wearing sport clothes training outdoors drinking fresh water
Shutterstock
Jordan Hill, mcd, rd, cssd
By Jordan Hill, mcd, rd, cssdMay 28, 2024
Jordan Hill, mcd, rd, cssd
Jordan Hill, MCD, RD, CSSD, is a Certified Registered Dietitian and Certified Specialist in Sports Dietetics (CSSD) at Top Nutrition Coaching with over seven years of counseling experience.
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.

We often hear the word “metabolism” and think about body weight. But to be more specific, “metabolism” refers to the chemical processes that occur in the body’s cells in order to maintain life. There are two categories of metabolism: anabolism and catabolism. Anabolism refers to the processes of using energy to build or grow from a simpler to more complex molecule. An example here would be taking protein and building muscle. Catabolism on the other hand is taking a complex molecule and breaking it down into a simpler one such as when we consume a carbohydrate food and our body breaks it down into glucose for energy.

As an expert at Top Nutrition Coaching, I know there are several factors that affect metabolism, including genetics, age, sex, hormones, body composition, activity level, diet, and health status. Metabolic rate can be defined at the rate at which one expense energy to carry out various metabolic processes in the body. Typically, men have a higher metabolic rate because of their lean mass and hormonal levels. In general, as we age, our metabolism slows. I'm Jordan Hill, MCD, RD, CSSD, and here are 11 ways to ignite your fat-burning power.

1. Consistent Fueling

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

Eating consistently and having regular meal times throughout the day can ensure your body gets enough nutrients to sustain its demands. It’s like the classic example that a car can’t keep going without filling up the tank. If we don’t feed our bodies, we’re not feeding our mind, muscles, or other body parts to keep metabolic processes going. Those who inconsistently eat or go long periods of time between meals likely feel tired, sluggish, brain fog, or less productive.

Related: Top 11 Exercises for Leaner, Stronger, Firmer Legs

2. Hydration

Cropped photo of attractive fitness woman sitting in gym and holding bottle of water.Shutterstock

The majority of our body is made of water, so it’s no surprise getting sufficient water intake can positively impact our metabolism. Water is essential for various cellular processes, including metabolism. It hydrates our cells, assists in digestion and absorption, and helps transport nutrients throughout the body. When we consume water, we burn energy when heating it up to our body’s temperature, which contributes to our overall energy expenditure. This is called the thermic effect of water (TEW). Drinking about 2 cups of water may increase a person’s metabolic rate by as much as 30%. You can read more about the TEW in this study.

3. Manage Stress

Relaxed serene pretty young woman feel fatigue lounge on comfortable sofa hands behind head rest at home, happy calm lady dream enjoy wellbeing breathing fresh air in cozy home modern living roomShutterstock

Stress is an inevitable part of life and many times unavoidable. Because of this, it’s important to learn stress management strategies to help cope. Chronic stress over time has the ability to cause health complications including elevated cortisol levels, which can be found in this research and insulin sensitivity, as detailed in this study. When our cortisol levels are elevated and we become less responsive to insulin, metabolic issues may arise, which can lead to increased fat storage. Many find stress relief through exercise, socializing with family and friends, reading, or listening to music, among other things.

4. Move Your Body

Smiling millennial european woman blonde with rubber gloves and man wipe dust on light kitchen interior, copy space. Hygiene, cleaning at home together and household chores during covid-19 outbreakShutterstock

Regular exercise or increasing non-exercise activity, like doing chores or running errands, increases our body’s total output, or calorie burn. The more movement we do in a day, the more energy we burn and thus the more our metabolism is working. Regular movement, whether formal exercise or just activities of daily living, can help keep our metabolism going throughout the day.

5. Get Adequate Sleep

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

Getting enough sleep on a nightly basis not only keeps us rested but also keeps our immune system strong and contributes to boosting our metabolism. Sleep regulates hormones, including ghrelin and leptin. Ghrelin is known as the hunger hormone, which goes off to tell us when we’re hungry and leptin goes off to tell us when we’re full. If our sleep is irregular, there could be some dysfunction in how these hormones are made and function. Lack of sleep can lead to an increase in ghrelin and a decrease in leptin, potentially contributing to overeating and weight gain. More information on this can be found in this study.

Related: 12 Best Foods For Women to Build Muscle

6. Eat Whole Foods

Grilled or smoked chicken breast with bone and skin on a cutting boardShutterstock

Similar to the thermic effect of water (TEW), there is a thermic effect of food (TEF), which means that our bodies use energy to heat up and digest and absorb food. We see a greater TEF when we eat whole foods that take longer to break down than processed foods or liquids. By eating whole foods, we increase the amount of energy, or caloric burn, our bodies commit, which in turn increases our metabolism. This concept is explored further in this research.

7. Eat Probiotic Rich Foods

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

We know probiotics are essential for good gut health but lately, there’s been more interest in researching their impact on metabolism. While the concept is still young in the research world, there are some studies that point to promising details about the impact of probiotics on improvements in BMI, blood pressure, and blood sugar levels. If probiotics don’t directly impact metabolism, they may indirectly do so. This area of research is detailed in studies like this one here.

8. Consume Fiber

Vegan health food concept for high fibre diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes, herbs. Foods high in antioxidants and vitamins. Immune system boosting. Flat lay.Shutterstock

Fiber is a type of carbohydrate but it’s unique in that it’s indigestible. Because of this, it adds bulk to the diet and aids in proper digestion, supporting satiety, stable blood sugar levels, heart health, and gut health. Ultimately, it helps multiple parts of the body function properly, which can have a cascading effect on metabolism as a whole. Getting adequate fiber not only helps with metabolism but can also help with weight management.

Related: I Lost 100 Pounds Eating the Foods in My New Cookbook

9. Correct Any Micronutrient Deficiencies

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Micronutrients (vitamins and minerals) are used in various metabolic processes in the body, thus deficiencies can negatively impact the way the metabolism is supposed to work. For example, B vitamins are used in energy metabolism, magnesium and chromium in insulin signaling and glucose metabolism, and iodine, selenium, and zinc in thyroid function. Micronutrient deficiencies can have systemic effects, meaning they can impact multiple systems of the body, so if a micronutrient deficiency doesn’t directly impact metabolism, it certainly indirectly impacts it.

10. Limit Alcohol Intake

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Consuming alcohol can negatively impact metabolism. One reason is that when alcohol is present, the body prioritizes metabolizing and breaking the alcohol down over other nutrients, such as carbohydrates and fats. This ultimately suppresses the digestion and absorption of those nutrients, giving the body more time to store them vs. use them for energy. In addition, alcohol interferes with the absorption of micronutrients (vitamins and minerals) that play important roles in metabolic processes. More on this can be found in this article.

Related: 14 Ways to Get Back in Shape

11. Limit Added Sugar Intake

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At this point, it’s no secret that added sugar doesn’t have many health benefits, if any. In fact, added sugar intake is not only associated with weight gain but it also increases the risk for liver disease, insulin resistance, heart disease, and type 2 diabetes. These diseases come with their own complications but certainly a dysfunctional metabolism is one of them. It’s not to say don’t incorporate added sugar into your diet, but it is to say aim to follow the recommendations of consuming less than 25 grams per day for women and less than 38 grams per day for men. Of note, there are some circumstances where more added sugar intake is appropriate, like for sport performance.

Nutrition & Diet

Researchers Reveal: The Fastest Way to Melt Belly Fat and Keep It Off

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Christopher Roback
By Christopher RobackNov 01, 2024
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.

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

Prioritize High-Intensity Interval Training (HIIT)

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Burns Fat in Less Time

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

Eat Protein at Every Meal to Boost Metabolism

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Supports Fat-Burning and Muscle Preservation

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

Incorporate Strength Training for Lasting Fat Loss

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Build Muscle to Burn More Calories

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

Reduce Refined Carbs to Prevent Fat Storage

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Control Blood Sugar and Insulin Spikes

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

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

Practice Mindful Eating to Avoid Overeating

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Stay Aware of Hunger and Fullness Cues

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

Get 7–8 Hours of Quality Sleep Each Night

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Improves Fat-Burning Hormones

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

Drink Green Tea Daily to Boost Metabolism

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Catechins in Green Tea Enhance Fat Burning

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

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

Manage Stress Levels to Reduce Cortisol

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Lower Cortisol to Prevent Belly Fat Accumulation

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

Fitness & Workouts

12 Key Habits to Weight Loss

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Leah Suzanne
By Leah SuzanneApr 16, 2025
Leah Suzanne
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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

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Are you trying to lose weight but aren’t sure what to do? Katie Rees is a social media influencer who has documented her weight loss journey on Instagram. In a recent post, she reveals all the habits her trainer has instructed her to incorporate to lose weight. “No gatekeeping,” she says. “These are what my PT told me to focus on.”

Make Little Changes That Make a Big Difference

Her trainer's first recommendation: “Simple daily changes to burn hundreds more calories, like a standing desk, walking instead of driving, and going up and down the stairs. You can easily integrate extra activity into your day,” she says.

Weighted Vest Movements

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Her trainer's next recommendation is weighted vest movement for 30 minutes a day. “But if it's heavy, take out the weight and build it up. I walk and clean in mine,” she says.

Wake Up Earlier

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Set your alarm and “get up early and get it done,” she advises. “The difference this makes is IMMENSE, your sense of achievement will skyrocket.”

LISS

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Another exercise recommendation? LISS workouts. “Low intensity steady state activity each and every day, she says. LISS is basically the opposite of HIIT, high intensity interval training. It involves maintaining a consistent, moderate intensity level for an extended period, typically 30-60 minutes.

Protein

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Her trainer also stresses the importance of amping up protein intake, “to increase satiety and promote muscle,” she writes. “1g per pound of target weight, no caffeine before protein.”

Hydrate with Electrolytes

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Her trainer also recommends hydrating, but adding electrolytes. “3L water with electrolytes and other supps through the day,” she writes.

Strength Training

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Next, strength training, or “lifting heavy things 3 times a week,” she says. “Do the same activities but increase the weights over weeks. You will build muscle FAST.”

Stabilizing Blood Sugar

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“Counterbalancing blood sugar” is also important. She does this by “no protein before caffeine, greens before meals, ACV, cloak your carbs.”

Mindset Matters

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Next, “mindset is KEY,” she says. “Certain exercises daily after the initial analysis, it makes your success inevitable.” And, “ how to be unstoppable even when it’s hard, how to keep going, who you need around you, who you don’t need around you. Bit by bit to get to the big picture rather than overwhelm, just concentrate on the next week, not the next 12 months. It will take time.”

No Alcohol

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Also, don’t drink your calories. Her trainer says, “no alcohol, at all.” Not only does drinking add a lot of calories, but you are more likely to engage in unhealthy eating when you are drinking.

Take Supplements

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Her trainer also recommends taking supplements “that will keep your energy high. NAD+ is one of my favourites but magnesium, colostrum, creatine and more,” she says.

Other Health Tips

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Other health tips include understanding your hormones and prioritizing gut health “and how to improve to balance your health and make weight loss easier,” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.


Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
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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.

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Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
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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.

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Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
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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.

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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