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

8 Ways to Burn Calories at the Office

Burn calories without leaving the office with these tips from a top nutritionist.

Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptMay 28, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
See Full Bio
Follow:
FACT CHECKED BY Leah Groth
Portrait of middle-aged woman relaxing in office
Shutterstock
Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptMay 28, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
See Full Bio
Follow:
FACT CHECKED BY Leah Groth
Fitness & Workouts

In today's sedentary work culture, maximizing physical activity during the workday is paramount for enhancing overall health and productivity. Regular movement can counteract the negative effects of prolonged sitting, such as poor posture, back pain, and an increased risk of chronic diseases. Here are unconventional workspace routines that can help you boost calorie burning and aid in weight loss.

Start By Evaluating Your Work Environment

Freelancer working from home and using phoneShutterstock

First, evaluate your work environment and personal comfort level. If you have access to a gym and can spare time for workouts, commit to using it. For those dressed in professional attire and unable to sweat, find low-impact ways to incorporate movement. Second, setting a goal to integrate more movement into your workday can significantly improve your well-being. Using the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goal-setting framework can help create realistic and tailored objectives.

Evaluating Your Capabilities

Concentrated young indian ethnicity woman sitting in comfortable adjustable ergonomic armchair with lumbar support, studying or working on computer in modern home office. distant workday concept.Shutterstock

Next, evaluate your capabilities. By evaluating what you can do within your work environment and setting SMART goals, you can effectively integrate more movement into your daily routine.

Start By Looking at Your Situation

Young business man working at home with laptop and papers on deskShutterstock

Take the following into consideration:

  • Assess Your Environment: Determine if you have access to facilities like a gym or open spaces for walking.
  • Consider Your Attire: If you wear professional attire, opt for low-impact activities that won’t cause sweating.
  • Time Constraints: Evaluate how much time you can realistically dedicate to physical activity during your workday.
  • Physical Limitations: Be mindful of any health conditions or physical limitations that might restrict certain activities.

RELATED:The Most Common Reason Your Body Doesn’t Burn Fat (And How to Fix It)

Set SMART Goals

Young businessman laughing while walking in a modern office carrying a laptop with colleagues at work in the backgroundShutterstock

Tips for Setting SMART Goals

  • Specific: Define exactly what you want to achieve. Instead of "move more," set a goal like "walk for 30 minutes during lunch breaks to reach 5,000 steps daily."
  • Measurable: Ensure you can track your progress. Use a pedometer or fitness app to monitor steps taken daily.
  • Achievable: Set realistic goals based on your current fitness level and schedule. Gradually increase the intensity or duration as you progress.
  • Relevant: Align your goals with your personal health objectives. For instance, if your aim is to reduce back pain, incorporate more standing and stretching into your routine.
  • Time-bound: Set a deadline to achieve your goals. For example, “Hit 5,000 steps 5 days a week for the next month.”

Choose From These Ideas

woman,laptop,computer,officeShutterstock

Here are my top 8 creative ideas to boost calorie burning at work, divided into those suitable for more intensive activities and those that can be done regardless of attire. It’s important to note the number of calories you burn depends on factors like weight, height, and intensity. However, incorporating more movement into your workday is beneficial regardless of the specific calorie count.

But, Consult Your MD First

A doctor is taking the blood pressure of a woman who is wearing sportswear.Shutterstock/Andriiii

Before you jump in to these ideas, please consult with your doctor, trainer, physical therapist, and any other applicable health providers to make sure you are in a good place to do anything listed below.

1. Walking Meetings

Couple of business people discussing tasks walking in the office hall. Two diverse colleagues have small talk during break. Friendly atmosphere in teamShutterstock

Why It Matters: Walking can burn approximately 150 calories per hour and enhances creativity and productivity by increasing blood flow and oxygen to the brain. Studies show that walking improves performance on creative tasks by up to 60%.

Implementation: Schedule non-note-taking meetings as walking meetings. Choose a safe, quiet route and encourage participants to wear comfortable shoes.

Tips: Use a voice recorder or app to capture key points discussed during the walk.(If legal, and others agree!) Start with shorter walks to gather feedback and make adjustments.

Pitfalls: Participants might feel uncomfortable with the new format. Mitigate this by explaining the benefits and making walks optional at first.

2. Stair Climbing

Brunette woman in a yellow sweater climbing up the stairs.Shutterstock/Pavel_Kostenko

Why It Matters: Climbing stairs burns significantly more calories than walking on flat ground—approximately 10 calories per minute. It also strengthens lower body muscles and improves cardiovascular health.

Implementation: Use stairs instead of elevators. Take extra flights during breaks and aim for a few sessions each day.

Tips: Increase intensity by taking stairs two at a time or incorporating a few sprints. Use supportive footwear to reduce the risk of injury.

Pitfalls: Knee strain is a common risk. Use proper technique, avoid rushing, and listen to your body to prevent overexertion.

3. Desk Pedals

abstract of close up view of portable exercising bicycleShutterstock

Why It Matters: Desk pedals keep legs moving, increasing calorie expenditure by approximately 100-150 calories per hour and improving circulation.

Implementation: Place under-desk pedals and use them during meetings or while reading emails. Start with 10-minute sessions and gradually increase duration as comfort improves.

Tips: Keep the resistance low to avoid distraction. Focus on low-intensity pedaling to maintain productivity.

Pitfalls: This can be distracting initially. Mitigate this by gradually increasing the duration and keeping the resistance low.

4. Mini Stepper

Mini Stepper Elliptical home gym equipment. Ideal for weight loss and improving overall fitness.Shutterstock

Why It Matters: Engages lower body muscles, boosting calorie burn and improving cardiovascular fitness by burning around ~100 calories in 20 minutes.

Implementation: Use a mini stepper for short intervals throughout the day, especially during phone calls or webinars.

Tips: Maintain good posture to avoid back strain. Vary stepping speed to keep it interesting.

Pitfalls: Overuse can lead to muscle fatigue. Use in moderation and combine with other activities to prevent strain.

5. Standing Desks

Worker Stretch Exercise At Stand Desk In OfficeShutterstock

Why It Matters: Standing rather than sitting burns an additional ~10 calories per 10 minutes and reduces the risk of musculoskeletal problems.

Implementation: Use a standing desk and alternate between sitting and standing every 30 minutes.

Tips: Use an anti-fatigue mat to reduce strain on your feet. Wear comfortable shoes and take small breaks to move around.

Pitfalls: Standing for too long can cause fatigue. Alternate between sitting and standing frequently to avoid discomfort.

6. Pacing During Calls

Image of happy young man walking on the street and looking aside while talking by his phone.Shutterstock

Why It Matters: Walking while talking can significantly increase daily steps, burning about 150 calories per hour.

Implementation: Use a headset and walk around the office or outdoors during calls. Plan routes that are quiet to minimize background noise.

Tips: Schedule longer calls for more extended walks. Vary your routes to keep things interesting and maintain engagement.

Pitfalls: Ensure you can maintain focus on the call while walking. Choose quieter routes to avoid distractions and improve concentration.

7. Parking Farther Away

Woman in a parking garage, unlocking in her car. Woman activating her car alarm in an underground parking garage as she walks away. Business woman walking with car keys in the underground parkingShutterstock

Why It Matters: Increases daily step count, contributing to overall calorie burn and cardiovascular health.

Implementation: Park at the far end of the parking lot to extend your walking distance. Combine this with carrying your work materials to add a bit of resistance training.

Tips: Use this extra walking time to mentally prepare for your day or to unwind after work. Dress appropriately for the weather conditions.

Pitfalls: Weather can be a barrier. Dress appropriately for the conditions and use an umbrella if needed to stay comfortable.

RELATED:6 "Realistic Sacrifices" I Made to Lose 20 Pounds in Less Than 3 Months

8. Using a Farther Coffee Machine/Water Cooler/Bathroom/Printer

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

Why It Matters: Walking to a farther location multiple times a day increases your step count and overall activity level, burning extra calories. Each 5-minute walk can burn around 20-30 calories.

Implementation: Choose the farthest coffee machine, water cooler or bathroom from your workspace and make trips there at least 3 times a day.

Tips: Use these walks as a mini-break to clear your mind and stretch your legs.

Pitfalls: It can be easy to forget. Set reminders to make these trips part of your daily routine.

Make Small, Consistent Efforts

Rear View Of Woman Working From Home On Computer In Home Office Stretching At DeskShutterstock

Incorporating more movement into your daily work routine is not about drastic changes or intense workouts; it's about making small, consistent efforts that add up over time. Just like collecting pennies in a jar, these small actions accumulate to make a significant impact on your overall health and calorie expenditure.

Small Efforts Contribute to Long-Term Goals

Standing Office Yoga Workout And Workout Near Business ComputerShutterstock

Don't be discouraged by the seemingly low-calorie burn of individual activities. When practiced consistently, day in and day out, week in and week out, and month after month, these small efforts collectively contribute to your long-term health and fitness goals.

Over Time, You Will Notice a Change

Triceps Dip Chair Workout Exercise At Office DeskShutterstock

Remember, it’s the consistency and persistence that bring about meaningful results. Start integrating these creative strategies today, and over time, you’ll notice positive changes in your health and well-being.

Find an Accountability Buddy

Diverse group of smiling young people doing stretching exercises at workplace in officeShutterstock

Please remember, it is important to consult with doctors and trainers before starting any new workout routine. Lastly, to stay on track, don’t be afraid to seek an accountability buddy at work or elsewhere to help you stay motivated and consistent.

Research Has Found That Those Who Don’t Move at Work Are More Likely to Die Sooner

Experienced executive manager quarreling with employee on mobile yelling and screaming about bad report and failure with project, mad boss angry about software bugs in application for workShutterstock

Why is moving at work important? A study published in JAMA Network Open found that people who mostly sit all day at work have a 16% higher risk of mortality from all causes, and a 34% higher risk of mortality from cardiovascular disease.

RELATED:15 Fresh Ideas to Lose Stomach Fat Before Summer

Moving Just 15 Minutes More Can Mitigate Sedentary Damage

Front view of blank white isolated poster on a light grey wall at the entrance to modern loft office interior with concrete floor and walking businessman on window city view background. MockupShutterstock

According to researchers, those who engaged in an additional 15 to 30 minutes of physical activity that day can counteract the increased risk. The US Centers for Disease Control and Prevention recommends that adults engage in at least 150 minutes of moderate to high-intensity exercise a week.

💪🔥Body Booster: Walking while talking can significantly increase daily steps, burning about 150 calories per hour.

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Fitness & Workouts

8 Ways to Burn Calories at the Office

Portrait of middle-aged woman relaxing in office
Shutterstock
Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptMay 28, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
See Full Bio
Follow:
FACT CHECKED BY Leah Groth
✓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.

In today's sedentary work culture, maximizing physical activity during the workday is paramount for enhancing overall health and productivity. Regular movement can counteract the negative effects of prolonged sitting, such as poor posture, back pain, and an increased risk of chronic diseases. Here are unconventional workspace routines that can help you boost calorie burning and aid in weight loss.

Start By Evaluating Your Work Environment

Freelancer working from home and using phoneShutterstock

First, evaluate your work environment and personal comfort level. If you have access to a gym and can spare time for workouts, commit to using it. For those dressed in professional attire and unable to sweat, find low-impact ways to incorporate movement. Second, setting a goal to integrate more movement into your workday can significantly improve your well-being. Using the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goal-setting framework can help create realistic and tailored objectives.

Evaluating Your Capabilities

Concentrated young indian ethnicity woman sitting in comfortable adjustable ergonomic armchair with lumbar support, studying or working on computer in modern home office. distant workday concept.Shutterstock

Next, evaluate your capabilities. By evaluating what you can do within your work environment and setting SMART goals, you can effectively integrate more movement into your daily routine.

Start By Looking at Your Situation

Young business man working at home with laptop and papers on deskShutterstock

Take the following into consideration:

  • Assess Your Environment: Determine if you have access to facilities like a gym or open spaces for walking.
  • Consider Your Attire: If you wear professional attire, opt for low-impact activities that won’t cause sweating.
  • Time Constraints: Evaluate how much time you can realistically dedicate to physical activity during your workday.
  • Physical Limitations: Be mindful of any health conditions or physical limitations that might restrict certain activities.

RELATED:The Most Common Reason Your Body Doesn’t Burn Fat (And How to Fix It)

Set SMART Goals

Young businessman laughing while walking in a modern office carrying a laptop with colleagues at work in the backgroundShutterstock

Tips for Setting SMART Goals

  • Specific: Define exactly what you want to achieve. Instead of "move more," set a goal like "walk for 30 minutes during lunch breaks to reach 5,000 steps daily."
  • Measurable: Ensure you can track your progress. Use a pedometer or fitness app to monitor steps taken daily.
  • Achievable: Set realistic goals based on your current fitness level and schedule. Gradually increase the intensity or duration as you progress.
  • Relevant: Align your goals with your personal health objectives. For instance, if your aim is to reduce back pain, incorporate more standing and stretching into your routine.
  • Time-bound: Set a deadline to achieve your goals. For example, “Hit 5,000 steps 5 days a week for the next month.”

Choose From These Ideas

woman,laptop,computer,officeShutterstock

Here are my top 8 creative ideas to boost calorie burning at work, divided into those suitable for more intensive activities and those that can be done regardless of attire. It’s important to note the number of calories you burn depends on factors like weight, height, and intensity. However, incorporating more movement into your workday is beneficial regardless of the specific calorie count.

But, Consult Your MD First

A doctor is taking the blood pressure of a woman who is wearing sportswear.Shutterstock/Andriiii

Before you jump in to these ideas, please consult with your doctor, trainer, physical therapist, and any other applicable health providers to make sure you are in a good place to do anything listed below.

1. Walking Meetings

Couple of business people discussing tasks walking in the office hall. Two diverse colleagues have small talk during break. Friendly atmosphere in teamShutterstock

Why It Matters: Walking can burn approximately 150 calories per hour and enhances creativity and productivity by increasing blood flow and oxygen to the brain. Studies show that walking improves performance on creative tasks by up to 60%.

Implementation: Schedule non-note-taking meetings as walking meetings. Choose a safe, quiet route and encourage participants to wear comfortable shoes.

Tips: Use a voice recorder or app to capture key points discussed during the walk.(If legal, and others agree!) Start with shorter walks to gather feedback and make adjustments.

Pitfalls: Participants might feel uncomfortable with the new format. Mitigate this by explaining the benefits and making walks optional at first.

2. Stair Climbing

Brunette woman in a yellow sweater climbing up the stairs.Shutterstock/Pavel_Kostenko

Why It Matters: Climbing stairs burns significantly more calories than walking on flat ground—approximately 10 calories per minute. It also strengthens lower body muscles and improves cardiovascular health.

Implementation: Use stairs instead of elevators. Take extra flights during breaks and aim for a few sessions each day.

Tips: Increase intensity by taking stairs two at a time or incorporating a few sprints. Use supportive footwear to reduce the risk of injury.

Pitfalls: Knee strain is a common risk. Use proper technique, avoid rushing, and listen to your body to prevent overexertion.

3. Desk Pedals

abstract of close up view of portable exercising bicycleShutterstock

Why It Matters: Desk pedals keep legs moving, increasing calorie expenditure by approximately 100-150 calories per hour and improving circulation.

Implementation: Place under-desk pedals and use them during meetings or while reading emails. Start with 10-minute sessions and gradually increase duration as comfort improves.

Tips: Keep the resistance low to avoid distraction. Focus on low-intensity pedaling to maintain productivity.

Pitfalls: This can be distracting initially. Mitigate this by gradually increasing the duration and keeping the resistance low.

4. Mini Stepper

Mini Stepper Elliptical home gym equipment. Ideal for weight loss and improving overall fitness.Shutterstock

Why It Matters: Engages lower body muscles, boosting calorie burn and improving cardiovascular fitness by burning around ~100 calories in 20 minutes.

Implementation: Use a mini stepper for short intervals throughout the day, especially during phone calls or webinars.

Tips: Maintain good posture to avoid back strain. Vary stepping speed to keep it interesting.

Pitfalls: Overuse can lead to muscle fatigue. Use in moderation and combine with other activities to prevent strain.

5. Standing Desks

Worker Stretch Exercise At Stand Desk In OfficeShutterstock

Why It Matters: Standing rather than sitting burns an additional ~10 calories per 10 minutes and reduces the risk of musculoskeletal problems.

Implementation: Use a standing desk and alternate between sitting and standing every 30 minutes.

Tips: Use an anti-fatigue mat to reduce strain on your feet. Wear comfortable shoes and take small breaks to move around.

Pitfalls: Standing for too long can cause fatigue. Alternate between sitting and standing frequently to avoid discomfort.

6. Pacing During Calls

Image of happy young man walking on the street and looking aside while talking by his phone.Shutterstock

Why It Matters: Walking while talking can significantly increase daily steps, burning about 150 calories per hour.

Implementation: Use a headset and walk around the office or outdoors during calls. Plan routes that are quiet to minimize background noise.

Tips: Schedule longer calls for more extended walks. Vary your routes to keep things interesting and maintain engagement.

Pitfalls: Ensure you can maintain focus on the call while walking. Choose quieter routes to avoid distractions and improve concentration.

7. Parking Farther Away

Woman in a parking garage, unlocking in her car. Woman activating her car alarm in an underground parking garage as she walks away. Business woman walking with car keys in the underground parkingShutterstock

Why It Matters: Increases daily step count, contributing to overall calorie burn and cardiovascular health.

Implementation: Park at the far end of the parking lot to extend your walking distance. Combine this with carrying your work materials to add a bit of resistance training.

Tips: Use this extra walking time to mentally prepare for your day or to unwind after work. Dress appropriately for the weather conditions.

Pitfalls: Weather can be a barrier. Dress appropriately for the conditions and use an umbrella if needed to stay comfortable.

RELATED:6 "Realistic Sacrifices" I Made to Lose 20 Pounds in Less Than 3 Months

8. Using a Farther Coffee Machine/Water Cooler/Bathroom/Printer

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

Why It Matters: Walking to a farther location multiple times a day increases your step count and overall activity level, burning extra calories. Each 5-minute walk can burn around 20-30 calories.

Implementation: Choose the farthest coffee machine, water cooler or bathroom from your workspace and make trips there at least 3 times a day.

Tips: Use these walks as a mini-break to clear your mind and stretch your legs.

Pitfalls: It can be easy to forget. Set reminders to make these trips part of your daily routine.

Make Small, Consistent Efforts

Rear View Of Woman Working From Home On Computer In Home Office Stretching At DeskShutterstock

Incorporating more movement into your daily work routine is not about drastic changes or intense workouts; it's about making small, consistent efforts that add up over time. Just like collecting pennies in a jar, these small actions accumulate to make a significant impact on your overall health and calorie expenditure.

Small Efforts Contribute to Long-Term Goals

Standing Office Yoga Workout And Workout Near Business ComputerShutterstock

Don't be discouraged by the seemingly low-calorie burn of individual activities. When practiced consistently, day in and day out, week in and week out, and month after month, these small efforts collectively contribute to your long-term health and fitness goals.

Over Time, You Will Notice a Change

Triceps Dip Chair Workout Exercise At Office DeskShutterstock

Remember, it’s the consistency and persistence that bring about meaningful results. Start integrating these creative strategies today, and over time, you’ll notice positive changes in your health and well-being.

Find an Accountability Buddy

Diverse group of smiling young people doing stretching exercises at workplace in officeShutterstock

Please remember, it is important to consult with doctors and trainers before starting any new workout routine. Lastly, to stay on track, don’t be afraid to seek an accountability buddy at work or elsewhere to help you stay motivated and consistent.

Research Has Found That Those Who Don’t Move at Work Are More Likely to Die Sooner

Experienced executive manager quarreling with employee on mobile yelling and screaming about bad report and failure with project, mad boss angry about software bugs in application for workShutterstock

Why is moving at work important? A study published in JAMA Network Open found that people who mostly sit all day at work have a 16% higher risk of mortality from all causes, and a 34% higher risk of mortality from cardiovascular disease.

RELATED:15 Fresh Ideas to Lose Stomach Fat Before Summer

Moving Just 15 Minutes More Can Mitigate Sedentary Damage

Front view of blank white isolated poster on a light grey wall at the entrance to modern loft office interior with concrete floor and walking businessman on window city view background. MockupShutterstock

According to researchers, those who engaged in an additional 15 to 30 minutes of physical activity that day can counteract the increased risk. The US Centers for Disease Control and Prevention recommends that adults engage in at least 150 minutes of moderate to high-intensity exercise a week.

💪🔥Body Booster: Walking while talking can significantly increase daily steps, burning about 150 calories per hour.

Fitness & Workouts

5 Effective Ways to Walk to Burn Body Fat

Woman jogging in the forest
Shutterstock
Ferozan Mast
By Ferozan MastApr 17, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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.

Walking is one of the most effective—and convenient—ways to burn fat and get fit. There’s a reason #HotGirlWalks is so popular in the online fitness space: Walking is a low-impact way of working out with a low chance of causing injury, and it’s accessible for essentially any fitness level or ability. All you have to do is get going and build your way up to the ideal level of endurance. And the best part is, you don’t have to buy any equipment or fancy gadgets. All that’s needed is some decent shoes, a space to walk (whether outside or on the spot), and the motivation to make it happen. Here are five ways to walk to burn body fat—no gym membership is needed!

Burning Calories

Walking or running legs sport shoes, fitness and exercising in autumn or winter nature. Cross country or trail runner outdoors.Shutterstock

Experts say you can’t lose weight without burning off more calories than you take in—and walking is a great way to do that. “Physical activity, such as walking, is important for weight control because it helps you burn calories,” Katherine Zeratsky, RD, LD, tells the Mayo Clinic. “If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.”

Walk For At Least 30 Minutes

Back view of a hipster girl walking on city streetShutterstock

Because walking is a lower-intensity cardio exercise, you need to do it for at least 30 minutes to get the fat-burning benefits. “If you walk 2 miles, you’ll burn 200 calories, mostly from carbs but a little from fat because, as you reach the end of your walk, when you’re using mostly slow glycolysis and your oxidative system,” according to HPRC. “If you run 2 miles, you’ll still burn 200 calories, but you will do so faster than with walking and almost exclusively from carbs. Since 2 miles is a fairly short distance, you will probably finish the run in less time than it takes for your body to start the fat-oxidation process. A cardio session should be at least 20–30 minutes and at an intensity of about 70% of your max heart rate in order to maximize fat loss during exercise.”

RELATED:Becky Greenan Shows Off Six-Pack and Reveals Her 10-Minute At-Home “Abs and Core” Workout

Raising Your Heart Rate

Running athlete man looking at smartwatch heart rate monitor GPS smart watch. Runner listening to music in earphones. Athlete resting tired after training on Big Island, Hawaii, USA.Shutterstock

Even walking in place will get your heart rate going and burn fat. Just move! “Anything that gets you moving instead of just sitting or lying down is going to be beneficial for you in the long run,” exercise physiologist Jordan Boreman, MS, CES, tells the Cleveland Clinic. “By walking in place, you’re raising your heart rate, which is going to signal to your body to start pumping more oxygen and blood to your muscles to help them move more efficiently, thus burning more calories.”

Interval Training

Abstract image of people in motion with blurred backgroundShutterstock

Interval training is a good way to give your walks an edge. “You can also alternate periods of brisk walking with leisurely walking,” say the experts at the Mayo Clinic. “This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking.”

RELATED:Nicole Winter Flashes Flat Abs and Shares Lower Body At-Home Workout for Beginners

Change the Intensity

Couple of Young Happy Travelers Hiking with Backpacks on the Beautiful Rocky Trail at Warm Summer Sunset. Family Travel and Adventure Concept.Shutterstock

Don’t forget to vary your walking pace as your body becomes accustomed to your fitness level. “It’s very good for people who are just starting out,” Boreman says. “Walking in place is an exercise that’s going to help you burn calories over a short time span. Over time, your body is going to get used to the exercise that you’re doing. So varying it up and increasing intensity as you go on can help with additional weight loss. It’s convenient, it’s something that you don’t have to travel anywhere to do it either.”

Nutrition & Diet

7 Genius Weight Loss Tricks You Haven't Tried

Happy African Woman After Slimming Showing Her Old Oversize Pants Standing Indoors, Smiling To Camera
Shutterstock/Prostock-studio
Dr. raj Dasgupta
By Dr. raj DasguptaMay 20, 2024
Dr. raj Dasgupta
Chief Medical Advisor for Garage Gym Reviews
Dr. Raj is a Chief Medical Advisor for Garage Gym Reviews. He is quadruple board certified in Internal Medicine, Pulmonary, Critical Care, and Sleep Medicine.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

As a quadruple board-certified medical doctor in Pulmonary, Critical Care, Sleep Medicine, and Internal Medicine, I know that maintaining a healthy weight is extremely important for your overall well-being, to significantly reduce the risk of heart conditions, diabetes, and even certain cancers. It also has a positive impact on your mental health and self-esteem, as well as contributes to cardiovascular well-being, joint health, and improved sleep, enhancing your overall quality of life. Beyond your well-being, it saves money on healthcare expenses. Achieving and sustaining a healthy weight involves making smart choices in your daily diet, staying active, and prioritizing your long-term health and longevity.

1. The #1 Genius Trick

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

One often overlooked but crucial tip for successful weight loss is to prioritize quality sleep. Insufficient sleep disrupts hormones that control hunger, increasing your appetite and reducing feelings of fullness, which can easily lead to overeating and subsequent weight gain. Having inadequate sleep also diminishes energy levels and motivation for exercise. So, making sure you get a good night's sleep is a smart move for your overall health and effective weight management.

Related: Woman Stuns With Her Fit Body After Losing 50 Pounds in a Year With This 1 Hack

2. Walking the Dog

Silhouettes of a man running with a puppy on a leash on a sunset backgroundShutterstock

Pets are a great way to help keep you active and according to the American Heart Association, dog owners were 54% more likely to get the recommended level of physical activity compared to non-dog owners. This can be a great way to help with weight loss for both you and your dog.

3. Treadmill Desks

Side view of Caucasian businessman working on laptop while exercising on treadmill in a modern officeShutterstock

It’s always a great idea to try incorporating movement into parts of your day that would otherwise be stationary, such as working at your desk.

4. Taking the Stairs

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

This may not be revolutionary, but the practice of opting to take the stairs over using an elevator can add up calories burned. On average, people burn 5-11 calories per minute when climbing the stairs at a normal pace, which can quickly add up over time and help you lose weight.

Related: 8 Simple Things That Helped Me Naturally Lose 50 Pounds in 4 Months Without Exercising

5. Cutting Back on Processed Foods

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

Over time, reducing the amount of processed foods you eat can certainly help you lose weight by removing those additional calories from unneeded ingredients and opting to eat whole instead.

6. Low-Impact Workouts

Young athletic woman in cobra pose practicing Yoga with her dog at home.Shutterstock

Exercises that are low impact (yoga, pilates, etc) are another great option to slowly raise your heart rate and burn fat without putting significant pressure on your joints, as high-intensity workouts do (running, burpees, etc.)

7. Avoiding Stress Snacking

Side view portrait of a relaxed woman listening to music with headphones lying on a carpet at homeShutterstock

Instead of reaching for a snack when you're feeling overwhelmed or stressed, try to distract yourself and substitute the action with a healthier behavior. Ideas could include journaling to vent frustrations, taking a walk for some fresh air, playing with a pet, listening to your favorite song or calling a friend."

Related: 5 Healthy Snacks For Fat Loss, According to Dietitian

8. Don't Make These Mistakes

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Common mistakes about losing weight include faith in quick fixes or trendy diets to give you instant results. Some also believe that specific exercises can target weight loss in certain areas of the body, but that's a misconception. Extreme dieting is almost always problematic, and it's not just about the amount you exercise—healthy eating is a very crucial part of weight loss as well. Not all calories are the same, and only focusing on the number that appears on your scale doesn't show the whole picture. Emotional and mental health are important, and everyone is different, so what works for one person might not work for another. Weight loss supplements may also be marketed as a magic solution, but this is another misconception. It's best to have realistic expectations, eat balanced meals, stay active, and get personalized advice from your doctor for a healthy and long-lasting weight loss journey.

Dr. Raj Dasguptais the chief medical advisor for Garage Gym Reviews. Dr. Raj's extensive credentials as a quadruple board-certified physician specializing in internal medicine, pulmonology, critical care, and sleep medicine.

Fitness & Workouts

6 Best Exercises for Burning Fat

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project.s.lifestyle/TikTok
Ferozan Mast
By Ferozan MastAug 13, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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.

Weight loss coach Soraya (@project.s.lifestyle) is a diet and fitness influencer with well over 300K followers on TikTok, and she knows a thing or two about healthy fat-burning and weight loss. Soraya has simple, down-to-earth advice about the best workouts and exercises for blasting fat—and she should know, having first-hand experience in building strength, losing weight, and keeping it off. Here are her six best exercises for burning fat, from number 6 to the number 1 best method for weight loss.

#6 Running

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Soraya includes running her fat-burning regimen, which is a very effective way to burn calories, experts say. “Most people overestimate the calories they burn on the run,” Angela Rubin, USAT Level I triathlon coach and studio manager of Precision Running Lab at Equinox in Boston, tells Runner’s World. “As a very general estimation, you burn about 100 calories per mile that you run. So, if you run two or three miles, you’ll burn about 200 to 300 calories, which is a solid workout.”

#5 HIIT

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HIIT is a great way to get some cardio in and burn fat. “HIIT and other high-intensity exercise programs help you burn a lot of calories in a short amount of time,” says UC Davis. “Research has also shown that you keep burning calories for hours after your workout is finished. These workouts typically cause you to burn more fat and build muscle. Studies have also shown that high-intensity workouts may help lower blood pressure and heart rate.”

RELATED: Eat More of These 10 Foods to Lose Weight Fast

#4 Yoga

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Soraya includes yoga in her fat-burning exercises. “If you are trying to lose or maintain your weight, you may want to try yoga,” said Chika Anekwe, MD, MPH, and Niyoti Reddy, MD, via Harvard Health. “There is good research that yoga may help you manage stress, improve your mood, curb emotional eating, and create a community of support, all of which can help with weight loss and maintenance. Yoga can also help you burn calories as well as increase your muscle mass and tone. Yoga may reduce joint pain, which in turn allows you to exercise more and increase your daily activities. These are only some of the many benefits of yoga.”

#3 Pilates

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Soraya recommends Pilates, which is a great, low-impact way to burn off fat and help build muscle. "Since Pilates is a low-impact exercise that doesn't break down muscle fibers like some other strenuous workouts, you can do Pilates more regularly than some other exercises," Sarah Brooks, a certified Pilates instructor and founder of the New York City-based Pilates studio, Brooks Pilates, tells USA Today. "Pilates will also burn many calories per session.”

#2 Walking

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Walking is one of the easiest and most effective methods of fat-burning. “Walking is beneficial for weight loss, but it’s important to recognize that exercise alone is not the most effective strategy for losing weight,” Sabrena Jo, PhD, ACE, senior director of science and research, tells AARP. “Weight loss is best achieved through a combination of nutritious eating, regular physical activity, adequate rest and recovery, and effective stress management.”

RELATED:I Hit 60 and These are the Daily Habits that Keep Me Fit and Feeling 20 Years Younger

#1 Strength Training

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Soraya’s number one method of fat-burning is strength training—and she’s right on the money. “Strength training is one of the absolute best ways to promote body fat loss when programmed correctly and coupled with an intelligent nutrition program,” says Girls Gone Strong founderMolly Galbraith, CSCS.

Belly Fat

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Soraya reminds flowers that when it comes to fat-burning, no one exercise is going to blast belly fat specifically. However, a good diet and workout routine will help with a sensible calorie deficit, which in turn leads to fat loss all over the body. “You can't spot reduce fat,” Soraya insists. “Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat,” say the experts at Harvard Health. “Exercise can also help keep fat from coming back.”

No Useless Gadgets

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Soraya warns followers against using useless gadgets for weight loss, like waist trainers. “Save your money,” she says. In some instances, waist trainers can be dangerous. “There is a lot of damage on the organs because they’re shifting, stretching the vessels around,” hepatologist Jamile Wakim-Fleming, MD, tells the Cleveland Clinic. “This causes people to report more gas because gas is retained, which causes bloating.”

Protein and Calorie Deficit

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Soraya recommends strength training along with a calorie deficit, protein, and walking. “The main things you want to focus on for fat loss ✨,” she captions a video. “I train for an 8k every year and run club 1x a week, but both of those are purely for the challenge and social aspect - not for fat loss. Running can be great, but it’s just not the most optimal exercise for fat loss.”

RELATED: Top 20 Must-Eat Superfoods for Optimal Health After 50

Sensible Snacking

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Soraya recommends a sensible approach to snacking. “I don't know who needs to hear this, but you don't have to stop snacking in order to lose weight,” she says in a video. “You just need to be more intentional about your snacking (i.e. 2-3 snacks a day vs. snacking mindlessly). And consume more pre-portioned items like snack bars or individually packaged chips vs. diving into a family-sized back of snacks with no end in sight.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

12 Ways to Lose Weight Simply by Walking

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Adita Yrizarry-lang, holistic lifestyle coach
By Adita Yrizarry-lang, holistic lifestyle coachMay 15, 2024
Adita Yrizarry-lang, holistic lifestyle coach
Adita Yrizarry-Lang is a Holistic Lifestyle Coach, Author, and Speaker.
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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.

Walking is one of the most overlooked activities that has a wide array of health benefits, including weight loss. If you like counting steps, your goal should be 10,000 or more, which is about 5 miles. Don’t let those numbers overwhelm you. We have dozens of opportunities throughout the day to add in the steps; it’s all about your mindset. Here are my top 12 ways to use walking as your weight loss activity of choice.

1. Put Some “Pep in Your Step”

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Put some “pep in your step.” Walking a bit faster during your daily routine helps to burn additional calories and kicks on the metabolism. Any time we can turn on the metabolism, we become more efficient at burning calories throughout the day.

2. Take 5-Minute Walk Breaks

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Do you spend endless hours at your desk? For every hour at the desk, take a five-minute brisk walk. By the end of an 8-hour workday you would have turned on your metabolism 8 times, left work with a 40-minute workout under your belt, and created a moment to reset the mind from the day’s craziness.

3. Take a Nature Walk

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A stressed body easily stores fat. I know, this is harsh to hear, but so true. At moments of stress, taking a walk in nature can help to reset the mind. Not to mention the calories burned at the time of activity, and the stress reducing effects that will help the body shed some weight.

4. Walk Around the House

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Walking at home? Yup, there is no rule that you have to walk a distance for benefits. Walking in place or walking around the house can have a positive effect on weight loss. Playing around with speed or tempo helps the body burn extra calories. Blasting your favorite music and walking in place, can be a fun way of incorporating some steps into your day.

5. Street Sign Relay

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Street Sign Relay: When taking a walk outside, use the street signs to create speed intervals. Faster to the stop sign and slower to the next street sign. This moves your heart rate up and down, helping to burn more calories, strengthen the heart, and make the workout more interesting.

6. Treadmill Cardio

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Do treadmill cardio. If the outside elements are not in your favor, the treadmill is the next best thing. Treadmills absorb the forces on the body and can easily change intensity and speed. This allows you to manipulate your workouts easier, all while keeping you in your target zone.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

7. Keep Yourself in a Target Zone

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No matter how you squeeze in the walks, keeping yourself in a target zone allows the body to shed off excess weight easier. If you listen to your breathing, you have two choices. While you speak, there is a little bit of breathiness in between a few words, this is a good thing, this means you’re working hard, but not too hard, and you’re in your fat burning zone. On the other hand, if your breath is labored and your words are not clear, you’re working too hard, and no longer burning fat.

Related: Top 5 Tips for Losing Weight the Healthy Way, According to a Weight Loss Expert

8. Walk Up and Down Inclines

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Go for the highs and lows. Having the ability to walk up and down hill challenges the body more and makes it easier to burn calories. This can easily be done outdoors or on a treadmill. Working your way up to the point of breathiness, then working your way down to catch your breath, then going back up again.

9. Take the Stairs

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Take the stairs. The stairs bring in those high and lows, creating an efficient workout that can be performed in one session or throughout the day. If you work at an office, opt for the stairs and not the elevator, even though you may only be going up one flight of stairs – every step counts!

10. Get Steps in All Day Long

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Sweat the small stuff and take every opportunity to make your steps count. Park further away, take the stairs, move with conviction. On an average day of errands and daily tasks, getting in over 10,000 steps can be pretty easy – it’s all about mindset. We tend to go for convenience, parking next to the door, using the elevator, these things make it harder and harder to lose weight. Use any moment you can to walk, then the exercise doesn’t seem so daunting.

11. Walk Around the City

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Walk the city When you walk the city streets, be it your own or on a trip, there is so much more to see and many of the things you see when walking you will never see from the car. Walking the city can positively change the experience. A new building is being built, a park just appeared, or history on display. This is a great way to take your weight loss program to another level. This is where walking blends into experience and miles feel like step away.

12. Challenge Yourself

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When it comes to weight loss, you want to challenge your body and heart at a consistent rate. Although you can accomplish this in one sitting, the benefits from breaking it up throughout the day far exceed. Creating moments to walk with purpose keeps the metabolism going, strengthens the heart, and provides an array of health benefits that will last a lifetime.

💪🔥Body Booster: Try walking for 5 minutes every hour. In 10 hours you will have walked a total of 50 minutes, which will add up to a huge chunk of your daily step goal.

Adita Yrizarry-Lang is a Holistic Lifestyle Coach, Author, and Speaker

Fitness & Workouts

Coach Reveals 3 Habits to Lose 7 Lbs in 8 Weeks

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Copyright laurensimpson/Instagram
Leah Groth
By Leah GrothJan 30, 2025
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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✓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 almost one pound weekly for 8 weeks? It’s doable, without having to make significant changes, according to one fitness pro. Lauren Simpson is a fitness trainer and influencer with over 1.8 million Instagram followers. In a new social media post, she reveals exactly how she is achieving her goal of losing 7 pounds in the next 8 weeks. “Here’s exactly what I’ll be doing,” she writes.

Get Into a Calorie Deficit

The first topic to tackle is nutrition. She plans on consuming 1,650 calories and 132g protein per day. “I definitely embraced the foods over the festive season, so I'm looking forward to tidying my diet up now. 80% whole foods/ 20% soul foods. Tracking my intake so I keep accountable & have more data to then be able to make changes,” she writes. “I’m excited to be entering my first structured calorie deficit phase since having a baby!”

Strength Train

Next, she will be doing strength training workouts. “Aiming for 3-5 days a week weights training. Mum life means being able to adjust & be okay that things aren’t going to be 100% to plan. May introduce cardio later…will see how my body responds,” she says.

Walk

And you will also find her walking. Her daily step goal is 6,000. However, many experts recommend 10,000 for weight loss. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and 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.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

She Lifts Heavy Weights

In an interview with Simply Shredded, Lauren revealed she is “passionate” about the gym. “That’s when I decided to dedicate more time to getting stronger and developing my overall physique and I made the switch from being a ‘cardio bunny’ to lifting heavy weights! During that time, I would go on social media to look at girls who competed in Fitness competitions,” she said.

She Does Minimal Cardio

“A workout routine focusing primarily on weight training with minimal to no cardio works best for me. My style of training is a cross between powerlifting and bodybuilding. I am an ectomorph body type and I find it quite hard to maintain muscle mass. Lifting heavy has really helped to stimulate my overall muscle growth, particularly with my lower body,” she added to the publication

She Counts Macros

Lauren elaborated on her diet to Simply Shredded. “I follow a blended approach between macros and clean eating,” says Lauren. “I know my exact macros and I have a clean meal plan to hit these macros. When planning my meals, I also keep things like nutrient timing in mind too especially around my workouts.”

Here Is What She Eats in a Day

Here is what Lauren eats in a day

  • Meal 1: 5 ounces Egg Whites, 3 ounces Oats and 1 tablespoon Honey
  • Meal 2: 1 scoop Protein and 1 cup Blueberries
  • Meal 3: 3 ½ ounces Barramundi and 9 ounces Sweet Potato
  • Meal 4: 2 ½ ounces Chicken Breast, 5 ounces Mixed Vegetables and 1 ½ ounces Walnuts
  • Meal 5: 3 ½ ounces Turkey Mince, 3 ½ ounces Pumpkin, ¼ cup Baby Spinach Leaves and 2 ounces Avocado
  • Meal 6: 1 scoop Protein and ¼ cup Almonds.

She Keeps No Sweets in the House

“Sushi and sweet potato fries are my current obsession! I often crave sweet things, so to handle those cravings, I simply do not keep any sweets in the house! (Laughs) I remove all temptations and I save the sweets for when I go out on a ‘cheat night,’” says Lauren. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Signs Your Body Needs More Protein

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Christopher Roback
By Christopher RobackJan 29, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Are you experiencing unexplained fatigue, brittle nails, or slow-healing wounds? Your body might be waving red flags about protein deficiency. Dr. Jin W. Sung, a prominent health expert with nearly 500,000 YouTube subscribers, reveals seven critical signs that could indicate you're not getting enough protein. Understanding these signals could be the key to unlocking better health, stronger immunity, and improved overall wellness. Read on to discover if your body is trying to tell you something important.

The Hidden Language of Protein Deficiency: 7 Warning Signs

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"Most people don't realize how many different ways their body signals protein deficiency," says Dr. Sung. These seven key signs can help you identify if you're getting enough protein in your diet. Pay attention if you experience any of these symptoms, especially in combination.

Sign #1: Struggling to Build or Maintain Muscle

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"Muscle loss or inability to gain muscle despite working out is a major red flag," warns Dr. Sung. If you're hitting the gym regularly but not seeing results, or noticing muscle weakness despite regular activity, your protein intake might be insufficient. For optimal muscle health, Dr. Sung recommends 1.2 to 1.4 grams of protein per kilogram of body weight daily, with athletes needing up to 2 grams per kilogram.

Sign #2: Brittle Hair and Weak Nails

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Notice your hair breaking easily or nails becoming increasingly brittle? Dr. Sung explains that these changes often signal protein deficiency, as hair and nails are primarily made of protein. Regular monitoring of your protein intake is crucial for maintaining strong, healthy hair and nails.

Sign #3: Slow-Healing Wounds

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"When you get a cut and it doesn't heal well or in the expected time frame, that's a clear sign," Dr. Sung notes. Protein plays a crucial role in tissue repair and wound healing. If small cuts or bruises take longer than usual to heal, your body might need more protein to support its repair processes.

Sign #4: Weakened Immune System

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"These people will be more prone to infection or become currently sick," Dr. Sung explains about protein-deficient individuals. If you're catching every cold that comes around or infections seem to linger, your immune system might be struggling due to inadequate protein intake.

Sign #5: Sleep Issues and Mood Changes

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Experiencing anxiety, depression, or insomnia? According to Dr. Sung, these could be unexpected signs of protein deficiency. Studies show that protein is essential for producing neurotransmitters that regulate mood and sleep patterns.

Sign #6: Bone Health Concerns

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"People don't realize it's not just calcium and minerals in the bone. There's protein amino acids too," Dr. Sung emphasizes. If you're concerned about bone density or have been diagnosed with osteoporosis, increasing your protein intake might be crucial for maintaining bone health.

Sign #7: Constant Hunger and Cravings

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While not directly quoted by Dr. Sung, research shows that inadequate protein intake can lead to increased hunger and cravings. Dr. Sung's recommended protein intake of 1.2 to 1.4 grams per kilogram of body weight can help maintain satiety and reduce unnecessary snacking.

Understanding Your Protein Needs

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Dr. Sung breaks down the numbers clearly: "A 150-pound person needs at least 81.6 to 95.2 grams of protein per day for optimal health." For those with health challenges, he recommends increasing intake to 1.6 grams per kilogram of body weight, while athletes might need up to 2 grams per kilogram.

How to Check for Protein Deficiency

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"Simple tests like CBC with CHE can show you if you have protein deficiencies," explains Dr. Sung. Key markers include BUN (should be 10-16), globulin (2.4-2.8), and hemoglobin levels. If you're experiencing any of the seven signs, consider asking your healthcare provider about these tests.

Solutions for Better Protein Absorption

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Dr. Sung emphasizes that it's not just about eating more protein – it's about proper absorption too. "If you have hypochlorhydria or low stomach acid issues, you definitely want to increase hydrochloric acid along with some digestive enzymes to break down your protein appropriately," he advises. Consider protein-rich diets like ketogenic, paleo, or carefully planned vegetarian diets, depending on your specific needs and restrictions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 High Protein Breakfasts to Shed Fat

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Copyright keithozment_fitcoaching/Instagram
Leah Groth
By Leah GrothJan 29, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight but aren’t sure what to eat for breakfast? Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new social media post, he unveils a handful of breakfast ideas to jumpstart your weight loss. “5 high protein breakfast ideas to eat when you want to shed fat & build muscle,” he writes on Instagram. “🔥MELT BODY FAT🔥These are some of my favorite breakfast options I use to shed body fat and build muscle!” he continues. “When it comes to losing weight and building muscle, it’s crucial you are in an efficient calorie deficit and consuming adequate protein.”

Greek Yogurt Cereal Bowl

Ingredients:

  • 300-400g nonfat Greek yogurt (FAGE brand)
  • 1/4 cup berries
  • 1 cup Premier or Ghost protein cereal.

Macros:

  • Calories: ~400
  • Protein: ~50g
  • Carbs: ~30g
  • Fat: ~5g.

Egg & Cheese McMuffin

Ingredients:

  • 1 Thomas English muffin
  • 1 whole egg + 2 egg whites
  • 1 slice fat-free cheese
  • Optional: 1-3 slices of Canadian bacon

Macros:

  • Calories: ~350-400
  • Protein: ~35-40g
  • Carbs: ~30g
  • Fat: ~10g.

Avocado Toast and Berries with Honey

Ingredients:

  • 1 slice high-protein bread @dohjoybread
  • 1/4 avocado
  • 3 large egg whites + 1 whole egg.
  • 1/4 cup mixed berries
  • 1 tsp honey

Macros:

  • Calories: ~400
  • Protein: ~35g
  • Carbs: ~27g
  • Fat: ~14g.

Breakfast Smoothie

Ingredients:

• 1 scoop of whey protein

• 1/2 cup Greek yogurt

• 1/2 frozen banana

• 1 tbsp peanut butter

• 1/2 cup unsweetened almond or Fairlife milk

Macros:

• Calories: ~400

• Protein: ~40g

• Carbs: ~22g

• Fat: ~12g.

Overnight Oats

Ingredients:

  • 1/2 cup rolled oats
  • 1 scoop whey protein
  • 1/2 cup unsweetened almond milk
  • 1 tbsp peanut butter
  • 1/4 cup Greek yogurt

Macros:

  • • Calories: ~450
  • • Protein: ~39g
  • • Carbs: ~33g
  • • Fat: ~10g.

He Recommends the 40-30-20 Method, First Starting Your Day with 40 Grams Protein

In another post, he touts the benefits of the 40-30-20 Method. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Next, Walk for 30 Minutes

“Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and 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.

Finally, Lift Weights for 20 Minutes

“Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Here Is the Workout Split He Recommends

He goes on to reveal a simple 4-day split:

Day 1: Upper Body Push

  1. • Push-Ups or Chest Press (3x12)
  2. • Dumbbell Shoulder Press (3x10-12)
  3. • Tricep Dips or Overhead Extensions (3x12)

Day 2: Lower Body

  1. • Goblet Squats (3x12)
  2. • Romanian Deadlifts (3x10-12)
  3. • Glute Bridges or Step-Ups (3x12/leg)

Day 3: Upper Body Pull

  1. • Bent-Over Rows (3x12)
  2. • Pull-Ups or Lat Pulldown (3x10-12)
  3. • Bicep Curls (3x12)

Day 4: Full Body + Core

  1. • Deadlifts (3x12)
  2. • Dumbbell Clean and Press (3x10)
  3. • Plank Holds (3x30-60 sec).

And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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