8 Unconventional Workspace Routines That Boost Calorie Burning

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        8 Ways to Burn Calories at the Office
    Burn calories without leaving the office with these tips from a top nutritionist.
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 
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   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.

        Shutterstock
    
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.
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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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
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
Shutterstock
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
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
Shutterstock
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
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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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        8 Ways to Burn Calories at the Office
    

        Shutterstock
    
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
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
Shutterstock
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
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
Shutterstock
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
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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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        5 Exercises You Can Do Without Leaving Your Desk
    

        Shutterstock
    
By Christopher RobackApr 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
We've all been there—hunched over a keyboard for hours, back aching, shoulders tight. What if you could sneak in a workout without leaving your desk? According to Dani P. Johnson, a wellness physical therapist with the Mayo Clinic Healthy Living Program, brief exercise breaks can boost your productivity and provide effective resistance training. Try these five simple moves throughout your day to keep your body happy and your mind sharp.

            
                1. Chair Pushups
            
            
        Shutterstock
No need to drop to the floor for these pushups. Sit on a sturdy chair with armrests, place your hands on the armrests, and keep your shoulders relaxed. Engage your core, then push yourself up slightly off the seat using your arms. Lower yourself back down slowly and repeat. This move works your triceps and shoulders while giving you a break from sitting.
Try for: 8-12 repetitions, 2-3 sets.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                2. Desk Pushups
            
            
        Shutterstock
Ready to level up? "Place your hands shoulder-width apart on the edge of your desk. Walk your feet back, shifting your weight onto your toes. Lower your chest toward the desk, then push back up to the starting position," recommends physical therapist and athletic trainer Dr. Eric Moogerfeld, DPT, through Cleveland Clinic. Just make sure your desk is stable enough to support your weight!
Try for: 8-10 repetitions, 2 sets.

            
                3. Chair Squats
            
            
        Shutterstock
Let's get those legs working! "Sit toward the front of a sturdy chair with your knees bent and feet flat on the floor, shoulder-width apart. Rest your hands lightly on the seat or cross them over your chest. Slowly stand up, using your hands as little as possible. Pause, then slowly sit back down without collapsing into the chair," recommends the CDC's STEADI program.
Try for: 10-12 repetitions, 2 sets.
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                4. Toe Raises
            
            
        Shutterstock
Don't forget about your calves! Cleveland Clinic notes that "your calves help you run, walk, jump, and balance. Calf raises strengthen them." Start by doing these while sitting. As you build strength, try standing behind your chair for support.
Try for: 15-20 repetitions, 2-3 sets.

            
                5. Sidekicks
            
            
        Shutterstock
Finally, strengthen those hips! Stand behind your chair for balance, then lift one leg out to the side while keeping your body upright. Keep the movement controlled (no swinging!), then lower it back down slowly. Repeat with the other leg. This exercise improves both strength and balance.
Try for: 8-10 repetitions per side, 2 sets.

            
                Why These Quick Moves Matter
            
            
        ShutterstockThese five-minute exercise breaks add up to big benefits over time. "If you do that four or five times throughout the day, you've really gathered a great deal of resistance training and body weight exercises spread out throughout your day," explains Johnson. "So it makes it a little more doable if you're not able to get to the gym."
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                The Long-Term Payoff
            
            
        ShutterstockDr. Nathan LeBrasseur, Director of the Robert and Arlene Kogod Center on Aging at Mayo Clinic, stresses that consistency is key: "Just adding 30 minutes of activity daily can be beneficial. It may have benefits for muscle strength, bone health, or even cognitive health and function." Try setting calendar reminders every 90 minutes as your cue to stand up and move—even the most dedicated workers can spare two minutes for their health.

            
                Small Habits, Big Results
            
            
        Shutterstock"Many studies show that exercise can mitigate virtually every one of the effects of aging, including loss of lean muscle mass and increased fall risk. These little things really work if done regularly—you're going to reap magical benefits," says professor of physical medicine and rehabilitationDr. Edward Laskowski. Consider pairing these exercises with other daily habits—like doing chair pushups while waiting for your computer to boot up or toe raises during conference calls—to make them second nature.
So next time you feel that afternoon slump coming on, try a few desk exercises instead of reaching for another coffee. Your body will thank you today, and your future self will thank you even more. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
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By Ferozan MastApr 17, 2024
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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
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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
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
Shutterstock
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
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
Shutterstock
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
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.”
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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
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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
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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
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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
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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
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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
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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
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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
    
project.s.lifestyle/TikTok
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. 
 See Full Bio 
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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.
Nutrition & Diet
        3 Simple Tips to Burn More Fat on Ozempic and Mounjaro
    

        5 Expert Tips to Keep Weight Off After Ozempic
    

        Copyright The GYN MD/YouTube
    
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 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.
Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

            
                What Are Weight Loss Injections?
            
            
        These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

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

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

            
                Tip #1: Eliminate All Sodas and Sugary Drinks
            
            
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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

            
                Tip #2: Prioritize Lean Protein
            
            
        ​SalmonWhen your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.
RELATED:20 Possible Ozempic Side Effects

            
                Tip #3: Commit to Regular Exercise
            
            
        Simple Cardio Routines for Weight Loss in 60 DaysShutterstockNo weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

            
                Use Medications as a Starting Point for Lasting Change
            
            
        ​GLP-1s Signal to the Brain You Are FullShutterstockThe true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Remember: It's About Long-Term Success
            
            
        ​Why Stopping MattersShutterstockWeight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes
    

        Copyright Clean & Delicious/YouTube
    
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 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.
Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

            
                Cottage Cheese: The Versatile Protein Base
            
            
        Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

            
                Canned Salmon: Budget-Friendly Omega-3 Powerhouse
            
            
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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

            
                Tempeh: Plant-Based Protein with Texture
            
            
        ​Probiotic Foods: TempehShutterstockThis fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

            
                Lentils: Protein-Fiber Combo for Lasting Fullness
            
            
        ​LegumesShutterstockWith 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

            
                Chicken and Turkey Sausage: Lean Protein Made Convenient
            
            
        ​Sheet Pan DinnerShutterstockPre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

            
                Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes
            
            
        ​Greek Yogurt: High ProteinShutterstockThis creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Shrimp: Fast-Cooking Lean Protein
            
            
        ​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstockWith 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

            
                Ground Turkey: Versatile Protein for Meal Prep
            
            
        ​Lean Turkey Taco Lettuce WrapsShutterstockThis poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

            
                Hemp Seeds: Small Seeds, Big Protein Impact
            
            
        ShutterstockDon't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

            
                Parmesan Cheese: Concentrated Flavor and Protein
            
            
        ​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstockThis aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

            
                Eggs and Egg Whites: The Complete Protein Package
            
            
        ShutterstockWith 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Ground Venison: Lean Red Meat Alternative
            
            
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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

            
                Last Word
            
            
        11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstockIncorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        She Lost Over 100 Pounds with These Low Carb Costco Meals
    

        Copyright Low Carb Love/YouTube
    
By Leah SuzanneApr 23, 2025
Leah Suzanne
Freelance Writer/Editor
 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.
If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

            
                Birria
            
            
        “You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

            
                Chicken Tinga
            
            
        Instacart
Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

            
                Beef Kabobs
            
            
        Instacart
Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

            
                Kevin’s Chimichurri Beef
            
            
        Costco
Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

            
                Organic Broccoli Chicken Cheddar Stuffed Breast
            
            
        Costco
Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

            
                Fully Cooked Shrimp
            
            
        Instacart
“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

            
                Caesar Salad
            
            
        Instacart
Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

            
                Ready-to-Eat Poke
            
            
        Annasea
The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

            
                Egg Bites
            
            
        ​Kirkland Signature Sous Vide Egg BitesCopyright CostcoAnd for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.
So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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