Skip to content
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.

Burn Fat and Build Muscle in 90 Days With These 6 Pro's Hacks

Lose weight and keep it off with these strength training tips.

Vimal_Rajput4

Do you want to lift your way to a slimmer, stronger body this year? Vimal Rajput is a fitness trainer whose mission is to “help people become the fittest version of themselves physically and mentally,” she writes in her Instagram bio. In a new social media post, she discusses how to lose fat and build muscle simultaneously. “If you’re lifting weights and your goal is to lose fat and build muscle at the same time, here are my best tips to make it happen,” she says.


Workout Sets: Quality Over Quantity

Her first tip when it comes to workout sets is to opt for quality over quantity. “If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure, and you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she writes in her post.

Reps: Go Heavy!

Next up, when doing reps, go heavy. “The myth that high with lower weight are better for fat loss needs to go instead aim for 8-12 reps with heavier weight. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she writes.

Cardio: Timing Is Key

As for cardio, time it right, she recommends. “If you want to incorporate cardio, do it after your lifting session or on rest day. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

As for rest time, don’t rush it, she urges. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2min to fully recover and lift heavier during your workout sets.quality over speed!” she says.

Nutrition: Eat Near Maintenance

In terms of nutrition, she recommends eating near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit, not more than a 500 calorie deficit per day.don’t go into a crazy deficit-it will make it harder to maintain your strength and muscle while losing fat,” she says.

Intensity: Progressive Overloads

As for intensity, she highly recommends progressive overload. “Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress in, but there are ways around it,” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

More For You

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 lift your way to a slimmer, stronger body this year? Vimal Rajput is a fitness trainer whose mission is to “help people become the fittest version of themselves physically and mentally,” she writes in her Instagram bio. In a new social media post, she discusses how to lose fat and build muscle simultaneously. “If you’re lifting weights and your goal is to lose fat and build muscle at the same time, here are my best tips to make it happen,” she says.


Workout Sets: Quality Over Quantity

Her first tip when it comes to workout sets is to opt for quality over quantity. “If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure, and you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she writes in her post.

Reps: Go Heavy!

Next up, when doing reps, go heavy. “The myth that high with lower weight are better for fat loss needs to go instead aim for 8-12 reps with heavier weight. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she writes.

Cardio: Timing Is Key

As for cardio, time it right, she recommends. “If you want to incorporate cardio, do it after your lifting session or on rest day. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

As for rest time, don’t rush it, she urges. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2min to fully recover and lift heavier during your workout sets.quality over speed!” she says.

Nutrition: Eat Near Maintenance

In terms of nutrition, she recommends eating near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit, not more than a 500 calorie deficit per day.don’t go into a crazy deficit-it will make it harder to maintain your strength and muscle while losing fat,” she says.

Intensity: Progressive Overloads

As for intensity, she highly recommends progressive overload. “Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress in, but there are ways around it,” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Brittany_Werner2
Copyright Brittany Werner
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.

Losing body fat and keeping it off can feel challenging, but with the right strategies, it’s absolutely achievable. As a registered dietitian nutritionist with over 17 years of experience, Brittany Werner, the Director of Coaching at Working Against Gravity, has helped thousands of clients reach their health goals. In this article, she shares her expert insights on how to effectively shed body fat for good. From understanding body fat types and the science of fat storage to focusing on a sustainable diet, incorporating both cardio and strength training, and improving lifestyle habits, Brittany lays out a comprehensive, step-by-step guide to long-term fat loss success. If you're ready to make lasting changes and transform your health, follow these proven tips and start your fat loss journey today.


Know Your Body Fat: Essential vs. Stored

Brittany WernerCopyright Brittany Werner

Body fat isn't all bad - we need some to survive. There are two types: essential fat (found in bones, liver, kidneys, intestines, and muscles) and stored fat (found in adipose tissue). When we talk about losing body fat, we're usually referring to reducing stored fat to improve our body composition. This is crucial because excess body fat can lead to serious health risks like cancer, diabetes, and heart disease.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Understand How Your Body Stores and Burns Fat

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

Fat storage, known as lipogenesis, primarily occurs in the liver. Here, excess calories are converted into fatty acids and transported to adipose tissue for storage. To lose body fat, we need to create an energy imbalance by burning more calories than we consume. This process is the cornerstone of effective fat loss.

Identify What's Affecting Your Fat Loss

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

While energy balance is the primary factor in losing body fat, other elements play a role too. These include genetics, certain medical conditions, medications affecting appetite, societal pressures, sedentary lifestyles, and inadequate sleep. Understanding these factors can help you tailor your approach to fat loss.

Focus on Your Diet First

Brittany WernerCopyright Brittany Werner

When it comes to losing body fat, diet is king. It's much easier to create a caloric deficit through dietary changes than through exercise alone. The most effective approach combines a sustainable, balanced diet with enjoyable physical activity. Remember, fad diets often lead to short-term results and can even be harmful. Instead, focus on long-term, sustainable eating habits.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Create a Safe Calorie Deficit

Nutrition facts. Close-up.Shutterstock

To lose body fat, you need to achieve a calorie deficit. This means consuming fewer calories than your body burns. The safest way to do this is by making small, sustainable changes to your diet and increasing your physical activity. Consult with a nutrition professional, such as a registered dietitian, to establish a nutrition plan tailored to your needs.

Create a Safe Calorie Deficit

Close up woman using meal tracker app on phone while eating salad at picnic table in the park on a break. Healthy balanced diet lunch box. Healthy diet plan for weight loss. Selective focusShutterstock

While diet is crucial, exercise plays a vital role in fat loss too. Regular physical activity increases your daily caloric burn and builds lean muscle mass, which can boost your resting metabolic rate. A combination of cardio and resistance training is most effective for fat loss. The key is finding activities you enjoy and can maintain long-term.

Mix Cardio and Strength Training for Best Results

Dedicated athletic woman running in nature and dawn.Shutterstock

For optimal fat loss, it's important to balance both cardio and strength training. Cardio helps burn calories during the activity, while strength training builds muscle mass, which increases your metabolism even at rest. Aim to include both types of exercise in your routine, adjusting the balance based on your personal preferences and goals.

Improve Your Lifestyle Habits

Good morning, new day, weekend, holiday. Happy Young Woman sets on Bed, teen Girl Stretching arms after sleep and enjoying morning in cozy comfort bedroom interiorShutterstock

Beyond diet and exercise, several lifestyle factors contribute to successful fat loss. Adequate sleep is crucial, as poor sleep patterns can disrupt hunger hormones and increase stress levels. Managing stress is equally important, as elevated cortisol levels can contribute to increased abdominal fat. Don't forget about hydration and moderate alcohol consumption, too.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Consider Advanced Methods Carefully

Brittany WernerCopyright Brittany Werner

While there are advanced techniques and technologies available for fat loss, remember that the fundamental principle remains a calorie deficit. These advanced methods may offer additional support, but they're not magic solutions. Always consult with a professional before trying any new techniques or technologies.

Overcome Common Fat Loss Obstacles

A man sitting on the bench and looking at the seaShutterstock

Fat loss isn't always smooth sailing. You might encounter plateaus, where progress stalls despite continued efforts. To overcome these, try adjusting your caloric intake, changing up your exercise routine, or incorporating periodic refeeds. Emotional eating triggered by stress or boredom can also hinder progress. Find alternative coping mechanisms and seek support from friends and family. Remember, consistency is key. Working with a nutrition coach can help you establish a realistic, sustainable routine and set achievable goals.

Keep the Fat Off Long-Term

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue backgroundShutterstock

The real challenge often comes after you've lost the fat - keeping it off. The key to long-term success is finding a nutrition plan you can stick to consistently and enjoy. Prioritize whole, nutrient-dense foods and regular physical activity. Remember, it's a marathon, not a sprint. Sustainable fat loss is about making lasting lifestyle changes, not quick fixes.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

Start Your Fat Loss Journey Today

Brittany WernerCopyright Brittany Werner

As you embark on your fat loss journey, remember this quote from Zig Ziglar: "If you are unwilling to learn, no one can help you. If you're determined to learn, no one can stop you." Be open to new ideas and willing to make challenging changes. Surround yourself with a supportive community, and don't give up - you're worth the fight. There will be hard days, but I promise you, the end goal of health is worth it. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Struggling with stubborn fat despite your best efforts? You're not alone. Dr. Mike Diamonds, a medical professional and natural bodybuilder, understands this challenge firsthand. He's discovered that shedding fat isn't just about diet and exercise—it's about making scientifically-backed adjustments to your lifestyle. Dr. Mike's journey from an overweight kid to a fitness influencer with over a million YouTube subscribers proves that anyone can transform their body and life with the right knowledge.


We've also included insights from Nikolai Puchlov, Head Coach and Founder of Pro Kettlebell, whose expertise in functional fitness complements Dr. Mike's methods. Ready to take control of your body and boost your confidence? Read on to discover simple yet effective rules for killing body fat fast.

Master Intermittent Fasting for Effortless Calorie Control

Dr. Mike underlines the power of intermittent fasting as a cornerstone of fat loss. In his post, he explains, "Your stomach is like a balloon. Intermittent fasting naturally limits how much that balloon can inflate." Start with a 12-hour fasting window, gradually increasing to 16:8 (16 hours fasting, 8 hours eating) as you progress. For faster results, experienced fasters can push to 18:6 or even 24-hour fasts. Dr. Mike advises, "As you implement fasting, your body sends hunger signals called ghrelin. But as time passes, you don't respond to the ghrelin signal, and you actually start not feeling hungry anymore." He adds, "The amazing benefits of intermittent fasting is, number one, your gut is so much healthier because you're not consistently putting food down. So it decreases your gut inflammation."

Puchlov adds: "Intermittent fasting can be a powerful tool for fat loss, but it's crucial to approach it gradually. Start with a 12-hour fast and slowly increase the fasting window as your body adapts. This method helps regulate insulin levels, which is key for fat burning."

Prioritize Protein for Satiety and Muscle Preservation

Aim for 50 grams of protein with each meal. Dr. Mike shares a simple mnemonic: "Two scoops of whey protein, six ounces of cooked chicken breast, eight ounces of steak, or ten ounces of fish will give you 50 grams of protein." This high-protein approach keeps you feeling full, boosts metabolism and preserves muscle mass during fat loss. Dr. Mike explains, "Out of all the macros you'll eat, protein has the highest satiety effect. It will make you feel the fullest for longer. That's why you've never heard someone say, 'Hey, I got fat off eating chicken breasts and steak.'" For faster results, Dr. Mike suggests replacing most carbs with non-starchy vegetables, keeping insulin levels low for enhanced fat burning.

Puchlov emphasizes: "Adequate protein intake is not just about muscle preservation. It also plays a crucial role in hormone regulation and metabolic function. For optimal results, I recommend spreading your protein intake evenly throughout your eating window."

Walk Your Way to Fat Loss

Simple yet effective, walking is a powerful fat-burning tool. Dr. Mike reveals, "For the average male and female, you burn roughly between 400 to 500 calories daily if you walk 10,000 steps." This translates to about a pound of fat loss per week. For quicker results, aim for 15,000 to 20,000 steps daily.

Dr. Mike says, "Walking will tap into your time in your day. But if you can be smart, like walking during your workout or cleaning your apartment, you'll be blown away by how much fat tissue comes off." He emphasizes, "Fat loss is the nice byproduct, but when you walk, it's better for blood flow to your brain. You have more ideas, better mental clarity."

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Incorporate High-Intensity Interval Training (HIIT)

Puchlov suggests: "While walking is excellent for fat loss, incorporating HIIT can accelerate results. Kettlebell swings, for instance, are a fantastic full-body exercise that can burn fat and build muscle simultaneously. Just 15-20 minutes of high-intensity kettlebell work can be as effective as an hour of steady-state cardio."

Challenge Yourself with Resistance Training

Maintain and build muscle through consistent, challenging resistance training. Dr. Mike advises, "You need to train in a manner that is uncomfortable. When I train, I'm going there to unlock a new version of myself." He elaborates, "I make sure that the weight scares me a little bit, but I know I can handle it because I can maintain my form." Aim for 3-6 sessions per week, focusing on proper form while pushing your limits. This approach not only preserves muscle during fat loss but also increases your resting metabolism.

Dr. Mike points out, "Research has shown that one pound of muscle will burn about six calories at rest compared to the fat that only burns two calories." Puchlov says: "Resistance training is crucial for long-term fat loss success. It not only preserves muscle mass but also increases your resting metabolic rate. I recommend incorporating compound movements like squats, deadlifts, and overhead presses for maximum efficiency."

Prioritize Sleep for Hormonal Balance and Fat Loss

Quality sleep is crucial for fat loss. Dr. Mike states, "When you sleep less, there's less testosterone. When you sleep more, you have more testosterone—the main muscle-building hormone." He uses an analogy to drive this point home: "Your body's a Ferrari... if there's no oil in that car, the chances it makes it down the road is very slim." He recommends the "10, 3, 2, 1" rule: No caffeine 10 hours before bed, no food 3 hours before, no liquids 2 hours before, and no blue light 1 hour before bed.

Dr. Mike says, "On the days they slept the most, they always saw the greatest amount of fat loss." He concludes, "If you are in terrible shape, your life is in shambles and you're overweight, just forget everything else. Just focus on sleeping. I promise you, you will make better decisions and the weight will come off."

Focus on How You Feel, Not Just How You Look

Shift your focus from appearance to overall well-being. Start tracking your mood and energy levels alongside your physical progress. Puchlov notes: "Mental health is a crucial component of any successful fat loss journey. When you feel good, you're more likely to stick to your plan and make healthier choices overall."

Celebrate Non-Scale Victories

Don't fixate on the scale. Celebrate improvements in skin clarity, energy levels, and overall fitness. Puchlov suggests: "Keep a journal of your non-scale victories. This can be incredibly motivating when the numbers on the scale aren't moving as quickly as you'd like."

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

Develop a Healthy Relationship with Food

Practice mindful eating. Slow down, savor each bite, and really taste your food. Puchlov advises: "Mindful eating can help reduce overall calorie intake naturally. It also helps you develop a healthier relationship with food, which is crucial for long-term success."

Find Enjoyable Forms of Exercise

Discover workouts that feel like play rather than a chore. Puchlov recommends: "Experiment with different forms of exercise until you find something you genuinely enjoy. Kettlebell training, for instance, can be both challenging and fun, providing a full-body workout that doesn't feel monotonous."

Exercise Outdoors When Possible

Take your workouts outside when you can. Puchlov notes: "Outdoor exercise not only provides variety but also has additional mental health benefits. The change of scenery and fresh air can make your workouts more enjoyable and effective."

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Consider Morning Workouts

Try exercising in the morning. Puchlov explains: "Morning workouts can kickstart your metabolism for the day. They also ensure that you get your exercise in before other commitments can interfere."

Schedule Your Workouts

Treat your workouts like important appointments. Puchlov advises: "Scheduling your workouts in advance increases accountability. It's harder to skip a workout when it's a set part of your daily routine."

Continuously Make Small Changes

Avoid plateaus by regularly adjusting your routine. Puchlov suggests: "Small, consistent changes keep your body adapting and prevent boredom. This could be as simple as changing the order of your exercises or trying a new workout style every few weeks."

RELATED: 40+ Mom Loses 70 Pounds in a Year With These 4 Simple Steps

Track Your Progress

Keep a record of your journey. Puchlov recommends: "Track not just your weight, but also your measurements, strength gains, and how you feel. This comprehensive approach gives you a clearer picture of your progress and can be incredibly motivating." As Dr. Mike says, "Your chances of success are only determined by you taking action and implementing everything I mentioned." Start today, and watch your body and life transform! And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

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 view
Shutterstock
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.

It seems too good to be true, but you can actually burn belly fat while you sleep. Max Posternak, a fitness trainer and influencer who founded Gravity Transformation, regularly shares tips and tricks on how to blast fat and get into shape efficiently and effectively. In a recent viral video, he discusses a few things you can do to accelerate weight loss, even when you are resting. “Here are three extremely effective tips to burn more fat while sleeping,” he says at the start of the clip. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in on his tips.


Make Sure You Are Getting Enough Iodine, Zinc, Selenium, and Vitamin D

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.Shutterstock

First, you want to “optimize your thyroid function mostly by making sure that you're getting enough iodine, zinc, selenium, and vitamin D,” says Posternak. “Make sure you're having iodine, salt for iodine, oysters for zinc, seafood for selenium and sunlight exposure, or a supplement for vitamin D.” How does this help? “Optimizing your thyroid function can increase your metabolism by up to a thousand calories a day.”

Build More Muscle

Bodyweight workout. Athletic pulling up showing back muscle at gym. Muscular man exercise pull up on bar in fitness gym.Shutterstock

Next tip? Build more muscle. “Not only does muscle mass require a lot of calories to maintain even while you sleep, but it also increases insulin sensitivity and depletes glycogen stores, which will help recycle carbohydrates rather than storing them as fat,” he says.

RELATED: 13 Strategies to Burn Body Fat Faster Than Ever Before, From a Champion Bodybuilder

Eat More Protein

,High,Protein.,Healthy,Eating,,Diet,meat,chicken,steak,beef,fish,salmonShutterstock

“And the third thing is to eat more protein, at least 0.7 grams of protein per pound of body weight,” says Posternak. “This is because protein has a high thermic effect. This means that the amount of energy it takes for your body to digest, process, and store protein is much higher when compared to other nutrients. Some studies estimate that between 15 to 30 percent of the calories taken in from protein are used right back up during the digestion process.”

Body Network’s Resident RDN Weighs In

Tara_Collingwood2Diet Diva/Facebook

Collingwood agrees that thyroid function is important when it comes to burning fat. However, “eating more of these nutrients isn’t going to necessarily make your thyroid work ‘better’ or burn more calories,” she says. A deficiency in the nutrients he mentions could affect thyroid function, but there are plenty of foods you can eat for these nutrients if you don’t enjoy oysters and seafood,” she adds.

Or, if you don’t like any foods with these nutrients, you can always take a multivitamin just as a catch-all to ensure daily intake. She completely agrees with his muscle-building suggestion. “The more muscle you have on your body, the more calories you burn 24 hours a day, even while you sleep! You also burn more working, exercising, and relaxing,” she notes. And, yes,” protein burns calories while digesting, keeps you full longer, and helps you preserve muscle while trying to lose weight,” she says.

RELATED: 5 Best Cardiovascular Exercises to Lose Body Fat

One More Tip: Move All Day

tara_collingwood6dietdivatara/Instagram

Collingwood offers another tip. “Increase your metabolism for the entire day by staying moving as much as possible,” she encourages. “Sitting all day long, which most of us do, significantly reduces metabolism. Try to go for a 3 to 5-minute walk every 60 to 90 minutes throughout your work day to keep that metabolism up!”

💪🔥Body Booster: If you want to burn more fat while sleeping amp up protein and build muscle while you are awake.

keith ozment fit coaching
​Egg & Cheese McMuffin
Keith_Ozment_keithozment_fitcoaching

Are you trying to shape up this spring? Incorporating a handful of healthy habits will help you achieve your goals. 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 Instagram video, he reveals his top fat-burning and weight loss habits. “For the next 30 days focus on these 5 things and watch the body fat melt away,” he writes in the post.

Daily Walks

Daily walks are his top habit to add. “Simply walking more is like adding jet fuel to your metabolism!” he says. “Do this: Take a 20-30 min walk 6-7 days a week, or add 3,000 steps to your current daily average. (Every 10 minutes of walking = ~1,000 steps!) Set a timer while you are at work for every hour to go for a 5 min walk. I call these movement snacks! My favorite: Walk for 3 minutes then jog for 1 minute intervals.”

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

Hydrate

His next habit is hydration. “Water isn’t just for hydration—it impacts weight loss, energy, and gym performance,” he says. “Do this: I want you to purchase a 24 pack of bottled water and grab two bottles on the way out the door each morning. Drink those two bottles before noon every day.”

Track Your Food

Next, start tracking your food. “Simply eating ‘healthier’ isn’t enough. Awareness is key,” he says. “Do this: Use MyFitnessPal to track everything you eat. Most people realize they’re overeating calories and under-eating protein. Awareness = results.”

Plan and Prepare

Planning and preparation is also key. “Failing to plan is planning to fail! Meal prep saves time and keeps you consistent,” he writes. “Do this: Use the meal and recipe discovery section inside My fitness pal to create yourself a meal plan. Use Instacart for grocery delivery or pickup.”

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

Resistance Training

His final habit for fat loss is resistance training. “Building muscle = burning more calories, even at rest. Plus, it gives you the ‘toned’ look you’re after. Without it? You risk becoming ‘skinny fat,’” he writes. Do this: Train at least 3x a week. Try a simple push, pull, legs split. 3 sets of each. 8-12 reps.

  • Push: Push-ups, chest press, shoulder press, triceps
  • Pull: Deadlifts, pull-ups, bicep curls
  • Legs: Squats, leg extensions, calf raises.
Or.. to simplify it even more, do 25 push-ups and 50 body weight squats every day for 30 days.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

young blonde woman in eyeglasses happy with raised hands, happy, celebrate, celebration, office, fitness
Shutterstock

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

Side view of an active young woman wearing sportswear doing push ups with the help of a chair at home

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

Side View Of A Young Businesswoman Doing Push Up On Office Desk

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

Young beautiful fitness girl exercising with chair in gym, 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.

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

4. Toe Raises

Yoga Workout In Office Behind Business Computer. Gymnastics And Leg Training

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

The beauty lady is wearing exercise suit,standing beside wooden chair,putleft hand touch the chair,put right hand to akimbo,raise right leg up in the air,basic pattern for exercise

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

Fit businesswoman doing stretching exercises on a wooden office table while working on her laptop computerShutterstock

These 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."

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Long-Term Payoff

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

Dr. 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

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

"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

Happy smiling woman doing sports in the morning by the sea beach in stylish sport outfit sportswear celebrate, celebration
Shutterstock
Evidence-Based

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

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

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

Are you trying to lose weight? Many health experts maintain that starting the day with a fat-burning beverage is the key to revving your metabolism. However, not all weight loss drinks and products claiming to be an instant fix are actually effective. In fact, many of the best morning weight-loss drinks are much more natural and less processed than you would think. Here are 6 morning drinks that can help you burn belly fat.

Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

The most important drink for fat loss is water. Not only will staying hydrated keep your body functioning and metabolism working properly, but it can also ward off hunger. One eight-week study of 50 girls with excess weight found that those who drank about two cups of water half an hour before breakfast, lunch, and dinner without any additional dietary changes, successfully lost weight and decreased BMI. Another study in Journal of Clinical Endocrinology & Metabolism found a link between drinking about two cups of 71°F water and a 30% average increase in the metabolic rates of 14 healthy adults.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Coffee

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.

Shutterstock

There are lots of studies that found a link between drinking coffee and weight loss. One found that women who drink higher amounts of coffee had a lower body fat percentage compared to those who drink less coffee. Another found that those who consume caffeine 30 minutes to 4 hours before mealtime eat less. It’s important to note that most research involves black coffee – not coffee drowned in cream and sugar or other high-calorie sweetened coffee drinks.

Protein Shake

Attractive fitness asian woman finishing workout and drinking protein milk shake vitamins after training at home. Bodybuilding. Healthy lifestyle.

Shutterstock

Starting your day with a protein shake is a great way to burn belly fat. Clinical trials have found that 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. Most experts recommend at least 30 grams of protein per meal.

Green Tea

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

Shutterstock

Numerous studies have found that there are many benefits to drinking green tea, including boosting your immune system, fighting inflammation, and even warding off cancer and heart disease. The NCCIH adds that it can help stimulate weight loss,” in addition to having “possible protective effects” against heart disease and cancer. How does it do this? Per an animal study, the catechins (polyphenols) in green tea may help trigger thermogenesis and fat oxidation, which helps decrease appetite and speed calorie burning.

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

ACV

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisle​Apple Cider Vinegar and Warm WaterShutterstock

Lots of people swear by taking a shot of ACV in the morning, and one of the reasons is fat loss. Limited research suggests that ACV may help reduce high cholesterol and regulate blood glucose levels.

Chia Seed Water

Woman adding chia seeds into glass of water on wooden table

Shutterstock

Chia seed water regularly goes viral, with users claiming that the fiber-packed drink helps them lose weight. Just combine one tablespoon of chia seeds with a glass of water (optional: add lime) and drink 30 minutes before meals,” TikTok user @happyandhealthyolivia says in a viral video. Just one ounce (about two tablespoons) of the tiny black seeds boasts 4.7g protein, 10 g fiber (an excellent source), and 9 g fat (almost exclusively the good kind), per the U.S. Department of Agriculture. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Joy Villa joyvillafitness
Copyright joyvillafitness/Instagram
Evidence-Based

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

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

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

As a holistic nutritionist and founder of Joy Villa Fitness, I see it all the time—women (and men) trying their best to eat healthy, only to be tricked by sneaky marketing labels and processed products pretending to be good for you. Just because it says “natural,” “low-fat,” or “plant-based” doesn’t mean it’s nourishing your body. Here are 7 popular “health” foods I never eat—and what I recommend instead:

1. Flavored Yogurt

Why I skip it: Packed with added sugars, artificial flavors, and preservatives. Some have as much sugar as a donut!

What I eat instead: Plain, full-fat Greek yogurt or coconut yogurt with a handful of berries and cinnamon.

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

2. Granola Bars

Why I skip it: Most are glorified candy bars, full of sugar, seed oils, and additives.

What I eat instead: Homemade energy bites with nuts, seeds, protein powder, and a touch of honey—or just a handful of almonds and a boiled egg for real fuel.

3. Store-Bought Veggie Chips

Why I skip it: Fried in inflammatory oils and stripped of nutrients.

What I eat instead: Baked kale chips with sea salt and avocado oil—or crunchy cucumber and bell pepper slices with hummus.

4. Diet Soda or “Zero-Calorie” Drinks

Why I skip it: Artificial sweeteners disrupt your gut, trigger cravings, and are linked to long-term health risks.

What I drink instead: Sparkling mineral water with lemon or stevia-sweetened herbal iced teas.

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

5. Processed Plant-Based Meats

Why I skip it: Highly processed, loaded with GMO soy, chemicals, and fake flavors.

What I eat instead: Grilled tempeh, wild-caught fish, or grass-fed beef—REAL food from nature.

6. Low-Fat or Fat-Free Anything

Why I skip it: Stripping out fat often means adding sugar or chemicals to make it taste good. Your body needs healthy fats for hormones, brain health, and metabolism.

What I eat instead: Full-fat, real foods like avocado, olive oil, grass-fed butter, and fatty fish.

7. Pre-Made Smoothies or Juices from Chains

Why I skip it: Most are sugar bombs in disguise—some with over 50 grams of sugar in one drink.

What I drink instead: Homemade smoothies with protein powder, greens, berries, and unsweetened almond milk. You control what goes in your body!

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

Final Word from Coach Joy

Just because it’s marketed as healthy doesn’t mean it aligns with your goals or your body. Real health is simple. Stick to whole foods, read labels, and don’t fall for the hype. Your body is a temple—honor it! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.