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How to Burn 800 Calories Per Day Without Exercising, According to a Neuroscientist

Incorporate this tool into your life and lose weight fast, says Andrew Huberman

Leah Groth
By Leah GrothSep 13, 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
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Leah Groth
By Leah GrothSep 13, 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
Nutrition & Diet

Andrew Huberman, PhD, is an American neuroscientist who shares all of his life and health hacks on his YouTube channel, Respire. In a new viral video, he reveals the ultimate weight loss secret: How to burn at least 800 extra calories a day without exercising. “If you're really interested in burning calories and you don't have the opportunity to exercise or you're averse to exercise, for whatever reason,” there is another alternative, according to Huberman. He explains that it “is one of the strongest stimuli that one can incorporate to stimulate fat loss, 800 to 2,500 calories per day,” and has “nothing to do with exercise in the traditional form.”

Movement Is Effect to Stimulate Fat Burn

Travel concept. Men wear leather shoes and travel on the Suspension bridge.Shutterstock

“Small movements are actually mobilizing and oxidizing a lot of fat and a lot of energy,” he says. “So one of the most powerful ways to stimulate epinephrine, which is also called adrenaline, from these neurons that connect to fat and thereby stimulate more fat, mobilization, and oxidation is through movement. But I'm not talking about exercise.”

Subtle Movement, Like Shivering, Is Effective in Oxidizing Fat

Young woman covering her body by blanket have shivering from cold weather in winter seasonShutterstock

“The type of movement that I'm referring to is extremely subtle. Some of you may be familiar with this type of movement, but I'm guessing you're probably not familiar with what I'm about to tell you, which is that shivering or shivering is a strong stimulus for the release of adrenaline into fat and the increase in fat, oxidation, and mobilization. But shivering is not just induced by cold. And there are other subtle forms of movement that can greatly increase fat metabolism and fat loss,” he continues.

There Is Research That People Who Shiver Burn More Calories

Disappointed man is taking off his wedding ring isolated on black - divorce conceptShutterstock

He explains that research has found that people who fidget and engage in “subtle movement” throughout the day may overeat but don’t gain weight. “In fact, many people who had low levels of body fat had a lot of resting tremor, not of the Parkinsonian type, but they would bounce their knee while they were sitting. When they would talk, they would engage in very angular movements. They were sort of electric.”

In Fact, They Could Burn 800 to 2,500 More Calories

Close-up portrait of excited curly tanned girl in trendy sunglasses walking by swimming pool outside. Funny cheerful young woman in headphones enjoying music, while resting outdoor on summer resort.Shutterstock

“Fidgeters, people that bounce their knee, people that have a head bob while they're listening, people that nod a lot, people that stand up and sit down a lot throughout the day, and people that pace burn anywhere from 800 to 2,500 calories more than the control group in the experiments that they looked at,” he says.

There Is Modern Research Backing This Up

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

“There's been a modern look into all this, and these numbers check out that simply moving around a lot, even if those are subtle movements, greatly increases the amount of energy that you burn. And people who overeat, the people who can have the second or the third donut or donuts at all and don't seem to put on weight to the same degree, they are people that move around a lot, even when seated,” he says.

It Can Include Moving Your Limbs or Even Standing Up More Quickly

Man standing with anterior pelvic tilt posture. This man has visible tilting forward of his upper pelvis and visible lumbar lordosis.Shutterstock

“There are people that will often move their limbs very quickly as well. There even have been studies that have explored other things that correlate with fidgeters. Fidgeters stand up very quickly at the end of a lecture, or they start to gather their things very quickly, whereas nonfidgeters don't,” he says.

RELATED:I Lost 45 Pounds and Got Into the Best Shape of My Life in 90 Days With These 9 Steps

Metabolic Tracking Has Confirmed This

Cardiff UK June 19th 2023 bored photographer twiddling thumbs.

“In 2015, and again in 2017, there have been studies that have explored this using some modern metabolic tracking. Indeed, simply moving a lot, being a fidgeter, bouncing your knee, standing up, and pacing several times or many times throughout the day led to considerable amounts of fat loss and weight loss. When people were ingesting the same amount of food if they overate, they were able to compensate and burn off that food,” he says.

People Trying to Lose Weight Have Found Success Doing This

Cute attractive blonde twirls her hair on her finger. Close-up of a woman's faceShutterstock

“If they were trying to lose weight, and they incorporated this fidgeting protocol of deliberately trying to fidget more and move around during the day, pace, stand up more quickly, sit down more often, sit down and stand up more often,” he says that “they found that they greatly increased their weight loss anywhere from 20 to 30% increases” and sometimes more. “It seems to work best in people who are already slightly overweight. So, for people who are overweight and are kind of averse to exercise, fidgeting might actually be a good entry point. And 800 to 2,500 calories is a considerable amount of calories when you really think about it.”

Keep Moving

A young woman twirls her hair while listening intently to her date. Interested and attracted to a man she likes. A first date going well. Outdoor cafe scene.Shutterstock

“There's clearly a tool to export from this, which is that you can increase the amount of calories burned without having to go on additional long runs. I do hope that people are exercising regularly because it's so important for other aspects of brain and body health,” he says.

RELATED:10 Weight Loss Secrets French Girls Don’t Want You to Know

Use This Tool to Lose Weight

Woman walking barefoot at home, closeup. Floor heating conceptShutterstock

“If you're really interested in burning calories and you already exercise, you wanna burn more, or you don't have the opportunity to exercise, or you're averse to exercise for whatever reason, fidgeting movements, staccato movements, standing up, walking around, pacing all the sort of nervous activities that we're so critical of in other people and sometimes in ourselves are actually mobilizing and oxidizing a lot of fat and a lot of energy. And while this probably won't compensate for chronic overeating, the caloric burn from this is considerable and very likely can offset a meal that had excessive calories or a kind of steady state of accumulate of eating too much.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

How to Burn 800 Calories Per Day Without Exercising, According to a Neuroscientist

I Like You. Beautiful afro woman twirling hair, playing with her curls on a date, smiling at camera at studio, copyspace
Shutterstock
Leah Groth
By Leah GrothSep 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Andrew Huberman, PhD, is an American neuroscientist who shares all of his life and health hacks on his YouTube channel, Respire. In a new viral video, he reveals the ultimate weight loss secret: How to burn at least 800 extra calories a day without exercising. “If you're really interested in burning calories and you don't have the opportunity to exercise or you're averse to exercise, for whatever reason,” there is another alternative, according to Huberman. He explains that it “is one of the strongest stimuli that one can incorporate to stimulate fat loss, 800 to 2,500 calories per day,” and has “nothing to do with exercise in the traditional form.”

Movement Is Effect to Stimulate Fat Burn

Travel concept. Men wear leather shoes and travel on the Suspension bridge.Shutterstock

“Small movements are actually mobilizing and oxidizing a lot of fat and a lot of energy,” he says. “So one of the most powerful ways to stimulate epinephrine, which is also called adrenaline, from these neurons that connect to fat and thereby stimulate more fat, mobilization, and oxidation is through movement. But I'm not talking about exercise.”

Subtle Movement, Like Shivering, Is Effective in Oxidizing Fat

Young woman covering her body by blanket have shivering from cold weather in winter seasonShutterstock

“The type of movement that I'm referring to is extremely subtle. Some of you may be familiar with this type of movement, but I'm guessing you're probably not familiar with what I'm about to tell you, which is that shivering or shivering is a strong stimulus for the release of adrenaline into fat and the increase in fat, oxidation, and mobilization. But shivering is not just induced by cold. And there are other subtle forms of movement that can greatly increase fat metabolism and fat loss,” he continues.

There Is Research That People Who Shiver Burn More Calories

Disappointed man is taking off his wedding ring isolated on black - divorce conceptShutterstock

He explains that research has found that people who fidget and engage in “subtle movement” throughout the day may overeat but don’t gain weight. “In fact, many people who had low levels of body fat had a lot of resting tremor, not of the Parkinsonian type, but they would bounce their knee while they were sitting. When they would talk, they would engage in very angular movements. They were sort of electric.”

In Fact, They Could Burn 800 to 2,500 More Calories

Close-up portrait of excited curly tanned girl in trendy sunglasses walking by swimming pool outside. Funny cheerful young woman in headphones enjoying music, while resting outdoor on summer resort.Shutterstock

“Fidgeters, people that bounce their knee, people that have a head bob while they're listening, people that nod a lot, people that stand up and sit down a lot throughout the day, and people that pace burn anywhere from 800 to 2,500 calories more than the control group in the experiments that they looked at,” he says.

There Is Modern Research Backing This Up

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

“There's been a modern look into all this, and these numbers check out that simply moving around a lot, even if those are subtle movements, greatly increases the amount of energy that you burn. And people who overeat, the people who can have the second or the third donut or donuts at all and don't seem to put on weight to the same degree, they are people that move around a lot, even when seated,” he says.

It Can Include Moving Your Limbs or Even Standing Up More Quickly

Man standing with anterior pelvic tilt posture. This man has visible tilting forward of his upper pelvis and visible lumbar lordosis.Shutterstock

“There are people that will often move their limbs very quickly as well. There even have been studies that have explored other things that correlate with fidgeters. Fidgeters stand up very quickly at the end of a lecture, or they start to gather their things very quickly, whereas nonfidgeters don't,” he says.

RELATED:I Lost 45 Pounds and Got Into the Best Shape of My Life in 90 Days With These 9 Steps

Metabolic Tracking Has Confirmed This

Cardiff UK June 19th 2023 bored photographer twiddling thumbs.

“In 2015, and again in 2017, there have been studies that have explored this using some modern metabolic tracking. Indeed, simply moving a lot, being a fidgeter, bouncing your knee, standing up, and pacing several times or many times throughout the day led to considerable amounts of fat loss and weight loss. When people were ingesting the same amount of food if they overate, they were able to compensate and burn off that food,” he says.

People Trying to Lose Weight Have Found Success Doing This

Cute attractive blonde twirls her hair on her finger. Close-up of a woman's faceShutterstock

“If they were trying to lose weight, and they incorporated this fidgeting protocol of deliberately trying to fidget more and move around during the day, pace, stand up more quickly, sit down more often, sit down and stand up more often,” he says that “they found that they greatly increased their weight loss anywhere from 20 to 30% increases” and sometimes more. “It seems to work best in people who are already slightly overweight. So, for people who are overweight and are kind of averse to exercise, fidgeting might actually be a good entry point. And 800 to 2,500 calories is a considerable amount of calories when you really think about it.”

Keep Moving

A young woman twirls her hair while listening intently to her date. Interested and attracted to a man she likes. A first date going well. Outdoor cafe scene.Shutterstock

“There's clearly a tool to export from this, which is that you can increase the amount of calories burned without having to go on additional long runs. I do hope that people are exercising regularly because it's so important for other aspects of brain and body health,” he says.

RELATED:10 Weight Loss Secrets French Girls Don’t Want You to Know

Use This Tool to Lose Weight

Woman walking barefoot at home, closeup. Floor heating conceptShutterstock

“If you're really interested in burning calories and you already exercise, you wanna burn more, or you don't have the opportunity to exercise, or you're averse to exercise for whatever reason, fidgeting movements, staccato movements, standing up, walking around, pacing all the sort of nervous activities that we're so critical of in other people and sometimes in ourselves are actually mobilizing and oxidizing a lot of fat and a lot of energy. And while this probably won't compensate for chronic overeating, the caloric burn from this is considerable and very likely can offset a meal that had excessive calories or a kind of steady state of accumulate of eating too much.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Woman Who Lost 20 Pounds Shares 8 Ways to Burn Calories Without Exercise

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothDec 15, 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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✓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 lose weight without having to work out? According to one expert, it’s totally possible. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a recent social media post, she reveals how to lose weight without breaking a sweat. “Here are 5 ways to burn calories without exercise,” she writes across the Instagram video.

Take Hourly Breaks

The first thing to do? Take hourly breaks. “Get up, stretch your legs, take a brisk walk, and stay hydrated with water. Frequent movement boosts metabolism and helps burn extra calories throughout the day,” she suggests in her post.

Prioritize Protein

Next, prioritize protein, “Include protein-rich foods in your meals and snacks. Protein requires more energy to digest, increasing calorie expenditure and promoting satiety, which aids weight loss,” she says.

RELATED: She Started Walking 15,000 Daily Steps to Lose Weight but Found Something Better

Optimize Sleep

Rest is also important. “Optimize sleep: Aim for quality sleep each night to support your body’s natural fat-burning processes. Lack of sleep disrupts metabolism and hormone regulation, leading to increased calorie retention.

Do Chores Around the House

Housework can help you slim down. “Engage in daily chores,” she says. “Incorporate household tasks into your routine, like cleaning in the morning and evening. Activities like vacuuming, sweeping, and tidying up can elevate your heart rate and burn calories.”

Drink Water Before You Eat

She also offers a hydration hack. “Hydrate before meals,” she says. “Drink a glass of water before eating to help control appetite and prevent overeating. Water boosts metabolism and aids digestion, indirectly contributing to calorie burning.”

RELATED: 11 Protein Mistakes Are Ruining Your Fat Loss, According to Trainer

Avoid Processed Foods

What should you avoid? “Minimize processed foods,” she says. “Highly processed foods often contain excess calories, sugar, and unhealthy fats, leading to weight gain over time. Opt for whole, nutrient-dense options instead.”

Avoid Stress

Also, take a zen approach and manage stress. “Chronic stress can lead to emotional eating and disrupt metabolism, making weight loss harder. Practice stress-reducing activities like meditation, deep breathing, or yoga,” she says.

RELATED: 10 Weight Loss Clinic Red Flags That Made Experts Say “Run Away Now”

Don’t Be Extreme with Calorie Restriction

Lastly, avoid extreme calorie restriction. “Severely limiting calorie intake can slow down metabolism and trigger the body’s starvation response, conserving energy and hindering weight loss. Focus on balanced, sustainable eating habits instead,” 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

I’m a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothSep 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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Do you want to lose weight fast without running? Mahtab Ekay is a fat loss coach and social media influencer who lost 20 pounds in 3 months. In a recent Instagram post, she revealed her hack for losing weight fast, which doesn’t involve pounding the pavement. “The cardio trick I used to lose 20 pounds in 3 months without running,” she writes across the Instagram Reel.

You Need to Be in a Calorie Deficit

“I know you want to hear about some secret workout routine. But the truth is, there’s NO special cardio that will ‘cause’ weight loss,” she writes in the post. “If you’re serious about losing weight, start with the one thing that’s key to success: being in a calorie deficit.”

In Fact, 80 Percent of Weight Loss Comes From Nutrition, She Says

Mahtab maintains that diet is the leading factor in weight loss success. “80% of weight loss comes from nutrition. The best thing you can do for the other 20%, in addition to strength training, is walking,” she explains.

Walking Burns 100 Calories in 30 Minutes

“Walking can burn approximately 100 calories in 30 minutes at a moderate pace. By walking consistently, these calories add up over time, contributing to your overall calorie deficit,” she points out. “And that’s exactly what helped me lose 20 pounds in less than three months.”

She recommends keeping track of your steps. “First, check your average daily steps in your phone’s health app. This is your starting point,” she says.

Increase Your Weekly Steps

Then, progress toward a step goal. “Gradually increase your average weekly steps. If you’re currently taking 5,000 steps daily, aim to add 1,000 steps in the next week,” she says.

And, continue. “Keep increasing by 1,000 steps each week until you consistently hit 8,000-12,000 steps per day,” she recommends.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

How to Increase Your Daily Steps

She also offers “some easy, quick ways to increase your daily steps.”

  • Take the Stairs: Skip the elevator or escalator for an easy way to add more steps.
  • Park Further Away: Choose a parking spot farther from your destination to get extra steps in.
  • Walk During Breaks: Use your breaks to take short walks and boost your step count.
  • Walk and Talk: Pace around while talking on the phone to stay active.
  • Use the Restroom on Another Floor: Opt for a restroom on a different floor for added steps.
  • Set a Step Goal Reminder: Use a fitness tracker or app to remind you to move.
  • Walk During TV Time: Walk in place or do laps during your favorite shows.
  • Take a Post-Meal Walk: Walk around the neighborhood after meals to aid digestion and add steps.
  • Use a Standing Desk: Stand and move more frequently throughout the day.

Other Benefits of Cardio

“Cardio has many benefits for heart health, overall fitness, and mental well-being. If you enjoy it or are doing it for those reasons, go for it! You just don’t need it to lose your first 10-20lbs,” she concludes.

There Are Lots of Benefits to Walking

Going for a daily walk can be a game changer for your overall health. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

RELATED:Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise

Science Has Found a Link Between 10,000 Steps a Day and Weight Loss

Research supports walking for weight loss. According to a 2018 study published in the journal Obesity walking 10,000 steps a day results in weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

The Simple Best Exercise to Lose Weight, by Fitness Trainer

alexxandra_fitt1
alexx.fitt/TikTok
Leah Groth
By Leah GrothApr 10, 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
✓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.

You don’t need a fancy gym, personal trainer, or several hours a day to get into the best shape of your life. According to one expert, losing weight requires just a pair of sneakers. Online fitness trainer and coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about how she lost 50 pounds by making a few simple tweaks to her life. In a recent Instagram video, she reveals the simple exercise that is responsible for her transformation: Walking. “10k steps a day is life-changing here’s how,” she writes in the caption.

You Can Burn a Lot of Extra Calories

alexxandra_fitt2alexx.fitt/TikTok

“I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra.

It Can Be Done Anywhere, Wearing Anything

alexxandra_fitt3alexx.fitt/TikTok

You also don’t need to spend a lot on clothing or equipment. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds.

RELATED: 5 Foods to Melt Your Belly Fat Away=

It Helps Regulate Appetite

Female hands tying shoelace on running shoes before practice. Woman athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

Walking is also good for appetite regulation, according to Alexandra. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

It Uses “Fat as Fuel”

woman walking towards unknown placesShutterstock

Walking also uses “fat as fuel,” she says. “Since walking is low impact your body will tap into your fat storage instead of ‘eating up’ your muscles.”

Walking Plus Healthy Eating Habits Helped Her Lose Weights

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

“When I lost 40lbs, the ONLY exercise I did was walk,” says Alexandra. “Gyms were shut down, so it’s all I could do. Along with cleaning up my eating habits walking is the main exercise that helped me lose weight fast!”

RELATED: 19 Arm-Toning Workouts for Women Looking to Achieve Sculpted Shoulders and Biceps

Brisk Walking Boasts Many Other Health Benefits

Abstract image of people in motion with blurred backgroundShutterstock

According to JAMA Internal Medicine, walking at a brisk pace for about 30 minutes a day offers lots of healthy benefits, including a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Related: This Is Exactly How to Lose Body Fat This Year

And, Walking 10K Steps a Day Has Been Linked to Weight Loss

Active woman using smartwatchShutterstock

Also, a 2018 study published in the journal Obesity found that walking 10,000 steps a day is great for weight loss and weight management.

💪🔥Body Booster: Set a goal to walk 10,000 steps a day for a week. At the end of the week assess how your body looks and feels.

Nutrition & Diet

Here Is How to Lose Up to 20 Pounds in a Week (And Why You Shouldn't Do It), According to Expert

Hanji_coachedbyhajni2
coachedbyhajni/Instagram
Leah Groth
By Leah GrothAug 03, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Hanji (@coachedbyhajni) is an online diet and fitness coach who has built up a serious following on TikTok. Most of her videos offer helpful tips and tricks about how to lose weight via diet and nutrition. In one viral video, she reveals "how to lose weight really fast. I mean, dropping five to ten kilos (11-22 pounds) in about a week fast," she exclaims. But later, she points out unwanted side effects that such crash diets can cause, adding tips for a healthy and sustainable weight loss journey. We also asked Body Network's Resident RDN, Tara Collingwood, to assess Hanji's suggestions.

Cut All Carbs

@coachedbyhajni

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

“So firstly, here's what you're going to do. You want to cut out all carbs, no pasta, no bread, no potato, no sugar, no nothing. You want to make sure that all of your meals are veggies and protein,” says Hanji.

Exercise for 90 Minutes a Day

Young female athlete exercising on treadmill in modern gym, setting up difficulty level.Shutterstock

“Secondly, what you want to do is work out twice a day for 45 minutes at least, and make sure that it's all cardio based to burn as many calories as possible,” Hanji continues.

Practice Intermittent Fasting

The clock is at 12:00 noon for lunch in a wooden dish.Shutterstock

The third thing that she suggests is fasting. “Make sure that you're only eating in a small window every single day, or you can do alternate day fasting and you can stay hydrated in the meantime and drink all the caffeine to keep your energy levels high. But make sure that you're doing this,” Hanji maintains.

But There Is a Big Catch

overweight woman on scale at homeShutterstock

“If you do this, I promise that you will lose five to 10 kilos in a week,” she promises. But there is a huge catch. “But you're also going to fry your metabolism, your energy levels are going to be low, you're going to be hungry, and it's just going to ruin your hormones. You're not going to feel great. And another thing that's going to happen is that you're going to regain all the weight that you've lost plus more. So I wouldn't recommend this,” she says. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, agrees. “This method is not sustainable for most people and can lead to long term health problems and reduction in metabolism,” she tells The Body Network.

The Right Way to Lose Weight: Start with a Slight Calorie Deficit

Counting,Calories,Table,calculator,health,weight,eggsShutterstock

“If you're serious about your progress and your health, you want to get actual lasting results, this is the way to do it. Not what I said before,” she continues. “You want to be eating in a slight calorie deficit, maybe like two to 300 calories per day, less than your usual.”

Benchmark Your Progress with Our Lean Body Mass Calculator

And, Walk

Athletic sexy woman walking or jogging on a path during sunrise or sunset.healthy lifestyle concept. young fitness woman walking on summer forest trail.Back view.Shutterstock

She also suggests walking daily. “You want to be walking 7,000 to 10,000 steps every single day.

Do Resistance Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“You want to be resistance training because that is going to help maintain lean muscle so you don't end up looking like a deflated balloon by the end of your diet,” she continues.

Make Sure to Hydrate

Cropped of young caucasian sportswoman drinking water after training on green lawn. Girl with tattoos and closed eyes wearing sportswear and earphones in sunny park. Healthy lifestyleShutterstock

She also emphasizes the importance of drinking water. “And you want to stay hydrated,” she adds.

Minimize Stress

Close up of calm young Caucasian woman hold hands on heart chest feel grateful and thankful. Happy millennial female show gratitude, love and care, pray or visualize. Religion, faith concept.Shutterstock

Your mental health is also a factor if you want to lose weight. “Make sure that your stress levels are low,” Hanji says.

Get Lasting Results in a Healthy Way

I'm the best!Shutterstock

“That is how you're going to get lasting results in a healthy and sustainable way. And I know that this is the boring way, but you're actually going to get results that last a lot quicker than if you started and stopped all the time and regained all the weight every time you stopped,” she points out. Collingwood completely agrees. “The more sustainable second approach may not work as quickly but overall will be better for health and long term keeping the weight off. It’s sustainable and reasonable,” she says. “Staying committed to doing it on a regular basis is the key! Slight calorie deficit is good because it can produce weight loss but you won’t be starving and cranky. Getting more steps gets your metabolism going and burns a few more calories. Building muscle helps with metabolism and also helps with balance and just simply activities of life.”

💪🔥Body Booster: Don’t be tempted by rapid weight loss hacks. If you are committed to losing weight and keeping it off, focus on maintaining a calorie deficit and exercising daily. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Simple Meals She Still Eats After Losing 30 Pounds

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
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Christopher Roback
By Christopher RobackApr 24, 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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

Healthy,Breakfast,Or,Morning,With,Chia,Seeds,Vanilla,Pudding,Raspberry​Overnight Chia Seed BreakfastShutterstock

"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

Tea time. Beautiful blonde woman holding ceramic cup of tea or coffee enjoy closeup. Looking at window and drink tea. Good morning with tea. Selective focus. Pretty young girl relaxing. Happy concept., green tean, coffee​Green TeaShutterstock

"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

Fresh chicken eggs​7. EggsShutterstock

"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 High-Protein, Almost Zero-Calorie Foods That Helped Me Drop Body Fat Fast

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Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

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

Egg Whites

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

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

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

Non-Fat Greek Yogurt

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

Protein Powder

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

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

Canned Tuna (in Water)

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

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

Low-Fat Cottage Cheese

Cottage cheese or fresh milk curd as background close up. Homemade cottage cheese texture.Shutterstock

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

Deli Turkey or Chicken (Low-Sodium)

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

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

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

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

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

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

Nutrition & Diet

Eat This for Breakfast to Burn More Fat

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Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Expert-Recommended

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

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

Make Sure Your Breakfast Is Balanced

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

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

Aim for 30 Grams of Protein

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

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

Some examples:

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

Here’s What to Do When Traveling

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

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

Then, Choose a Healthy Fat

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

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

Amp Up Your Fiber Intake

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

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

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

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

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