Skip to content
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.

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

FACT CHECKED BY Christopher Roback
I Like You. Beautiful afro woman twirling hair, playing with her curls on a date, smiling at camera at studio, copyspace
Shutterstock
FACT CHECKED BY Christopher Roback

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.

More For You

I Like You. Beautiful afro woman twirling hair, playing with her curls on a date, smiling at camera at studio, copyspace
Shutterstock
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.

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.

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.

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.

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.

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Evidence-Based

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

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

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

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Evidence-Based

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

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

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

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

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

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

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

8. Versatile Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

Flax,Seeds, diet, food, FlaxseedsShutterstock

Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

Young beautiful hispanic woman eating at the restaurant​You Eat Out Too MuchShutterstock

While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

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

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.​Your Path to ReliefShutterstock

This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

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

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

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

She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.