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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@celebwell.com.

I Lost 160 Pounds by Making These 10 Fast Food Swaps

You will be shocked by how many calories you can cut from your fast food order by making a few swaps.

FACT CHECKED BY Christopher Roback
Amber_Clemens_amber_c_fitness3
FACT CHECKED BY Christopher Roback

Yes, you can lose weight while eating fast food – and it’s easier than you think. Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds by changing her approach to diet and fitness. In one of her viral video series, she reveals a few simple tweaks she made to fast food orders that helped her drop so much weight. “I'm gonna show you how incredibly easy it is to make a couple simple swaps at fast food restaurants and save major calories,” she says in one of the clips. She reveals her before-and-after orders from popular places, including McDonald’s, Subway, Cold Stone, Taco Bell, and Panera, sometimes shaving thousands of calories off a single order.


Before Meal at McDonald’s: 1,340 Calories

Ayutthaya,Thailand - March 7, 2018 :View in Porto Go Bangpa-in, McDonald's Restaurant in Ayutthaya,Thailand. McDonald's is an American hamburger and fast food restaurant chainShutterstock

Amber starts with McDonald’s. “So let's say you want a Big Mac meal. So you get the Big Mac, you get a large fry and a large Coke to drink. That comes to 1,340 calories,” she says.

After Meal at McDonalds: 770 Calories

Amber_Clemens_amber_c_fitness5amber_c_fitness/TikTok

“Now let's take that same meal, make a couple of simple swaps, and save around 600 calories. So we're still gonna get the Big Mac meal, so we're gonna get the Big Mac, we're gonna get a small fry, and we're gonna swap the regular Coke for Diet Coke. Now you have a meal that is 770 calories just by making those couple simple swaps, you're saving 600 calories. And if you're ordering the Big Mac meal, chances are you're getting that because you really want the Big Mac. So this is a way that you can still have it,” she points out.

Before Meal at Wendy’s: 1,450 Calories

SEASIDE, CA/USA - MARCH 27, 2014: Wendy's fast food restaurant exterior and sign. Wendy's is the world's third largest hamburger fast food chain with approximately 6,650 locations.Shutterstock

At Wendy’s Amber used to order a Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”

After Meal at Wendy’s: 545 Calories:

Los Angeles, California – June 16, 2023: Wendy's - American International Fast-Food Restaurant chainShutterstock

She offers two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out.

Before Meal at Burger King: 2,250 Calories

Saraburi, Thailand - JUNE 3, 2018 - Burger King modern restaurant at PTT gasoline fuel station sunset skyShutterstock

Amber was “shocked” when she tallied up her before the Burger King order. “My go-to Burger King order before I lost 160 pounds was two original chicken sandwiches for 680 calories a piece, a large fry,” which alone added 440 calories, she notes, “and a large Dr. Pepper for 450 calories bringing that one meal in my day to 2,250 calories.”

After Meal at Burger King: 560 Calories

Warwick, UK - December 30 2022: The Burger King Fast Food outlet at Warwick Services on the M40 MotorwayShutterstock

Now she gets a nine piece chicken fry for 260 calories and a small french fry “because again, I'm not giving up my french fries. I love them,” she says. “300 calories for a small and a large Diet Coke for a zero calories and that comes through 560 calories for everything.”

RELATED:15 Things to Eat on GLP-1 Medicines to Get Amazing Results

Before Meal at Culver’s: 2,200 Calories

Muncie - July 10, 2023: Culver's fast casual restaurant. Culvers is famous for their Butterburgers and Frozen Custard.Shutterstock

At Amber’s “favorite” restaurant, Culver’s, she would get a value basket with a Culver's bacon deluxe, 850 calories, a medium fry, 360, a medium root beer, 300 calories, “and with that I would also get a side of cheese curds, which is 510 calories, and obviously you have to get ranch if you get cheese curd, which is 180 calories, which brings that one meal to 2,200 calories.”

After Meal at Culver’s: 520 Calories

Amber_Clemens_amber_c_fitness2amber_c_fitness/TikTok

Now she orders a combo basket with a grilled chicken sandwich, “the best grilled chicken sandwich out there, I swear,” she says, with extra pickles. “Obviously, it's 390 calories and 41 grams of protein.” She also gets mashed potatoes and gravy as a side, which are 130 and a Diet Dr. Pepper, a total of 520 calories, “and I’ll usually steal a couple of my boyfriend's cheese curds.”

Before Meal at Five Guys: 2,578 Calories

Toronto, Canada - May 16, 2020: Five Guys Burgers and Fries restaurant in Toronto; Five Guys is an American fast casual restaurant chain focused on hamburgers, hot dogs, and French fries.Shutterstock

Her previous order at Five Guys consisted of a regular-sized cheeseburger with mushrooms, onions, lettuce, mayo, ketchup, mustard, and pickles, “bringing just the burger to 984 calories,” she says. “I would get a large fry, which is insane because if you've been to Five Guys, you know they don't skip on the fries. A large fry is 1,314 calories. And I do a large Dr. Pepper for 280,” she says. Grand total: 2,578 calories.

After Meal at Five Guys: 1,134 Calories

London- May 2023: Interior of a Five Guys burger chain restaurant in London's West EndShutterstock

Her after-meal is “one of the little hamburgers, and I add cheese, mushrooms, green peppers, onions, lettuce, tomato, ketchup, mustard, and pickles. I like a lot of stuff in my burgers. And that comes through 608 calories,” she says. She also orders a small fry, only eating what comes in the cup, and a Diet Coke, “which comes to 1,134.”

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

Before Meal at Panera: 1,890 Calories

Kokomo - Circa August 2021: Panera Bread Retail Location. Panera is a chain of fast casual restaurants offering Free WiFi.Shutterstock

“I used to think anything from Panera was automatically healthy. But let me tell you, it is very easy to add up calories very quickly there,” she says at the start of the clip. Before losing the weight, she would order the mac and cheese in a bread bowl, 1,150 calories, and a half-size toasted Frontega chicken sandwich for 420 calories with the French baguette on the side for 180 calories and the passion papaya iced green tea, 140 calories, “bringing that one meal to 1,890 calories for one meal,” she revealed.

After Meal at Panera: 620 Calories:

Tampa, FL USA - 02 05 2021: Panera Bread, a Chain of Fast Casual RestaurantShutterstock

Now, she orders one of two meals. “I do a You Pick Two with a half Smokehouse Barbecue chicken sandwich for 380 calories paired with a cup of the broccoli cheddar soup for 230, and I get the fruit on the side for 60, and they have Bubbly on tap. So I get that. And that is 670,” she says. Option two is a chicken Caesar salad and the baguette for 620 calories.

Before Meal at Buffalo Wild Wings: 1,910 Calories

Lancaster, PA, USA - March 5, 2018: Buffalo Wild Wings is an American casual dining restaurant and sports bar franchise with over 1,200 locations.Shutterstock

Her Buffalo Wild Wings order consisted of a 10 piece boneless chicken wings with parmesan garlic sauce. “The wings by themself are 610 and then you add 260 for the parmesan garlic sauce. I would get that with a side of fries for 420, ranch to dip those babies in for 320 and at least three Dr. Peppers,” she says which brings that one meal to 1,910 calories. “I was seriously so shocked about the ranch. What?”

After Meal at Buffalo Wild Wings: 750 Calories

JACKSONVILLE, FL-APRIL 27, 2016: Buffalo Wild Wings bar and grill. Buffalo Wild Wings is growing throughout the USA.Shutterstock

“After losing 160 pounds, I do a five piece naked tender combo, which is 680 plus 70 calories for a side of barbecue sauce. I skip the ranch, and I just use ketchup, she says, noting that the chicken alone offers 61 grams of protein. “I get their unsweetened iced tea. All four, 750 calories.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Before Meal at Domino’s: 3,740 Calories

LONDON - FEBRUARY 5, 2018: Domino’s Pizza take away pickup and delivery shop in West Hampstead, London, UK.Shutterstock

“Pizza is my favorite food,” Amber declares, sharing her “before” Domino’s order. “I would do a medium hand-tossed pizza with extra cheese, bacon, mushroom, onion, pepperoni, and sausage. And yes, most of the time, I would eat the whole thing myself. I love the stuffed cheesy bread. So I would always get that, and I would have at least five pieces in one sitting, and then I'd finish it later. Always get a thing of the ranch. And I used to be obsessed with their molten lava cake. So I'd always get those and have at least one and a bottle of Coke, all for 3,740 calories. I would do this multiple times a week y'all.”

After Meal at Domino’s: 630 Calories

KIEV, UKRAINE - MAY 2019: Domino's Pizza Box detail. Domino's, is an American pizza restaurant chain founded in 1960, in 2018 the chain became the largest pizza seller worldwide in terms of sales.Shutterstock

Now she orders a small pizza with a crunchy thin crust with ham and chicken, spinach, tomatoes, onions, and mushrooms. “The best combo,” she says. “So I'll get the cheesy bread but only have two pieces. Skip the ranch or use my own. Do get a side of marinara as a dip. And now I get Diet Coke,” she says. “One serving of the pizza is 200, but I usually have a serving and a half. All of that is 630 calories.

Before Meal at Pizza Hut: 5,142 Calories

Ephrata, PA - October 5, 2016: A Pizza Hut sign at the entrance at one of the chain's restaurants.Shutterstock

“I would always get a medium Meat Lover’s pizza hand-tossed, with extra cheese just for myself. My favorite appetizer at Pizza Hut is the cheese sticks. And I always had at least three. Gotta get a ranch to dip in. And I used to be obsessed with the cinnamon sticks. I'd at least have four. Obviously, I have to get the icing dip, and I'd get a bottle of Rip to drink, which brings that one meal to 5,142 calories. And I would eat more during the day, which blows my mind,” she confessed.

After Meal at Pizza Hut: 965 Calories:

Amber_Clemens_amber_c_fitness4amber_c_fitness/TikTok

Now, she gets a personal pan pizza with chicken, ham, mushrooms, onions, and tomatoes. “These are incredibly filling; don't sleep on them,” she says. Still have two cheese sticks. Now I dip in marinara. And I get a Diet Pepsi. All four 965 calories.”

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

Before Meal at Taco Bell: 2,390 Calories

Taco,Bell,Restaurant,fast, food, junk, Mexican,Shutterstock

“I remember my exact Taco Bell order because I used to get it pretty much every single day. I would get two Quesartios. Yes, two,” she says. “Each for 650 calories a piece. One Chalupa Supreme for 360 calories, two soft shell tacos for 370 calories, and a large Dr Pepper for 360 calories, bringing that one meal to 2,390 calories.

After Meal at Taco Bell: 460 Calories

London, UK - March 5 2022: Taco Bell Mexican takeaway branch in Fulham Broadway, West LondonShutterstock

Now she gets two Chicken soft Taco Supremes for 370 calories and a side of chips and cheese for 220, a total of 590 calories. “Or I get the chicken power bowl for four 60,” she says. “You can have fast food in moderation.”

💪🔥Body Booster: Slim down your fast food orders with easy substitutions. Opt for veggie toppings, lighter dressings, and skip the high-calorie extras

More For You

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose weight fast and keep it off? Dropping 10 pounds in the next few months is easier than you think. All it takes is making a few simple lifestyle changes – and learning from other weight loss warriors who came before you is always a great idea. Here are 20 ways 12 people who lost over 10 pounds in 4 months achieved their weight loss goals.


Gen Cohen Lost 10 Pounds in 2 Months by Maintaining a Caloric Deficit

In a recent Instagram post, Gen Cohen, CNC, shared how she lost 10lbs in the first two months of her health journey. “What I would do is eat in a modest caloric deficit, which if you're a woman watching this video means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she says.

She Also Used an App

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Apps also helped Cohen achieve her weight loss goals. “I would download an app like MyFitnessPal and preplan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continued.

And, She Drank A LOT of Water

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

Another helpful habit in her weight loss was investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.”

Blake Sanburg Lost 23 Pounds in 2 Months by Hitting the Gym

@thenutritionnarc

10 weight loss tips

Blake Sanburg (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. His number one tip to lose weight? “Start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”

He Also Avoided “Liquid Calories”

Barman prepares exotic cocktails at the night clubShutterstock

“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, and stuff like that instead of diet soda,” Blake continued. “These are scientifically proven to be the easiest calories to cut out.”

He Amped Up His Protein Intake

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Blake also amped up his protein intake. “The general rule of thumb is one gram of protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”

RELATED:Wegovy vs Ozempic: Pros and Cons for Weight Loss Treatment

He Took Progress Pictures

Portrait of proud bodybuilder boasting his arm muscles taking selfie in gym mirror flexing biceps after working outShutterstock

And, for accountability purposes, “take progress pictures,” he said. “It is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day.”

Cam Jones Lost 10 Pounds in 50 Days by Rigorously Tracking His Eating Habits

Cam Jones, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing “different goals in fitness and productivity,” revealed in a viral video how he lost 10 pounds in 50 days.

“I genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days. Cam starts with a goal of “paying careful attention” to nutrition.

“The first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says

He Also Cut Snacks

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

Cam points out that the little snacks you eat in the day add up. Just three squares of dark chocolate, half a bag of popcorn in one glass of wine total 660 calories. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.”

Melissa Lattari Lost 15 Pounds in a Month by Reducing Sodium Intake

@melissa.lattari

Replying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral

Melissa Lattari (@melissa.lattari) dropped 15 pounds in a month, explaining in a viral video how she did it. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip. Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains. “Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”

Sydney St-Aubin Lost 20 Pounds in 4 Months by Increasing Her Steps Every Day

@sydneystaubin

19 lbs down since january and still going 👏🏻 here’s what i’ve been doing and what i plan to continue to do to reach my goal by hopefully september 🤍 #weightloss #caloricdeficit #athomeworkouts #weightlosstransformation #weightlossprogram

Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, revealed that she lost a whopping 20 pounds in less than four months. One of her main recommendations? Not only should you “get your steps in,” but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for?

A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Jenna Evelyn Lost 20 Pounds in Three Months by Meal Prepping

@jennaevelynnn

How I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates

Jenna Evelyn (@jennaevelyn) is lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one viral TikTok video, she reveals that meal prepping and using high-quality ingredients were crucial to her weight loss. “It was so important that I made enough time to meal prep local, high-protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning.

Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Isis Kellier Lost 15 Pounds in 6 Weeks by Intermittent Fasting

Isis Kellier revealed in one TikTok video that she dropped an average of 2.5 pounds a week and 15 pounds in 6 weeks by intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added.

In another video, she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm, she drinks two Premiere Protein shakes.

Nour T Lost 40 Pounds in 5 Months by Eating Less

@nourrtann

the best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals

Nour T (@nourrtann/) lost a whopping 40 pounds in just five months with one simple habit. In one of her viral videos, she reveals that no matter what diet you want to go on, simply eating less will result in weight loss. “One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.”

She Also Started Volume Eating

Freshly grated raw cauliflower rice in wooden bowlShutterstock

“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. “You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half, and you're allowing yourself to eat much more vegetables, which are good for you,” she says.

RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method

Briana Farnsworth Lost 30 Pounds in 3 Months by Interval Training on a Treadmill

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

Briana Farnsworth (@brianafarnsworthx) lost a whopping 30 pounds in three months just by walking. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip. Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

Blake Also Amped Up His Fiber Intake

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Blake (@thenutritionnarc) offers another weight loss tip that helped him get in shape, “eat more fiber,” he says. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.

Keisha Lost 40 Pounds in One Month by Filling Up on Healthy Fats

@kickweightwithkeisha

#grocerylist #kickweightwithkeisha @Kick Weight With Keisha

Keisha (@kickweightwithkeisha) is a diet and fitness influencer who lost 40 pounds in just one month. She claims that amping up her intake of healthy fats was instrumental in her weight loss. “Fats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,” she says.

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

And, by Cutting Out Added Sugar

Coffee blended with ghee butter and MCT coconut oil, paleo, keto, ketogenic drink breakfast.Shutterstock

“Now, the only thing that I drank, water, tea, and coffee,” she continued. However she avoided buying calorie-heavy sweeteners. “Okay, if you're going to do sugar for your tea and your coffee, you want to do a natural sugar substitute, which are things like Stevia, monk, fruit, Truvia,” she says.

Amber Clemens Lost 160 Pounds by Eating Fast Food

@amber_c_fitness

Something I still struggle with after losing 160 pounds ❤️ #weightloss #weightlossstruggle #growingupfat #beforeandafter #fatphobia #thinprivilege

Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds while still eating fast food. In a viral video, she describes her before meal at Wendy’s: A Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”

Now, she chooses from two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out. Read about more of her swaps here.

keith ozment fit coaching
​Avocado Toast and Berries with Honey
Copyright keithozment_fitcoaching/Instagram

Has someone told you that to lose weight, you will have to stop eating at your favorite restaurants and fast food joints? That isn’t the case, says an expert. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new social media post, he reveals that you don’t have to quit eating fast food or at popular chains to get in shape. “How I lost 30 pounds eating at my favorite restaurants,” he explains. “It’s easy once you do this.” He then reveals a few key tips – and what he orders at five of his go-to spots.

You Shouldn’t Eat at Restaurants Every Day

“So first and foremost, I don’t believe you should be relying on restaurant food daily. Preparing meals at home, focused on single ingredient whole foods will always give you the most efficient results when it comes to health and weight loss goals. However, when you do find yourself at a restaurant, follow these tips!” he writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Keep Calories Between 500 to 700 with 45 to 40 Grams of Protein

Tip one? “Regardless of what restaurant I go to, my goal is to keep the calories for that meal between 500-700 and protein at a minimum of 35-40 grams. This is a great rule of thumb to go by considering most meals at restaurants are over 1,200 calories!” he writes.

Check the Online Nutrition Calculator

His second tip is to see if the restaurant has an online nutrition calculator. “These calculators allow me to view the calories and protein amounts for all meals and even allow me to customize my own meal. Restaurants like Moe’s, Chipotle, Chick Fil a, iHop, Have epic online nutrition calculators!” he says.

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

Bring Your Own Chips

His third tip? “I will bring in my own chips,” he reveals. “I’ll usually keep a box of quest protein chips in my truck. Quest chips are 140 calories and have 20 grams of protein per bag. My favorite flavor is the sweet spicy chili or loaded taco.”

Watch Sauces and Condiments

Don’t load your food with sauce. “Be mindful of sauces and condiments! They add up fast!” he says.

Don’t Drink Your Calories

Don’t drink your calories. “I will choose diet soda or ask for club soda and fresh lime. Club soda is super carbonated and when I add the fresh lime, it taste like sprite!” he writes.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Subway: Grilled Chicken Wrap

Subway,Restaurant,sandwich,fast,food​SubwayShutterstock

He then reveals his “top 5 restaurants to stay on track!” and what he orders:

Subway

Grilled chicken wrap. No cheese. All veggies.

Calories: 500

Protein: 42

Carbs: 54

Fat: 11.

Applebees: Bourbon St Chicken and Shrimp

Applebee's casual family dining grill and bar restaurant, Saugus Massachusetts USA, December 11, 2019Shutterstock

Applebees

Bourbon St chicken & shrimp.

(Sub potatoes for steamed broccoli)

Calories: 585

Protein: 53g

Carbs: 10

Fat: 33g.

Waffle House: Eggs, Chicken, Hash Browns

Theodore, Alabama, USA - Feb. 4, 2024: A  Waffle House restaurant is pictured in Theodore, Alabama. Waffle House, which operates chains in the United States, is known for always being open.

Shutterstock

Waffle House

3 eggs + side of chicken + side of hash browns.

Calories: 544

Protein: 51g

Carbs: 31g

Fat: 24g.

Panda Express: Grilled Teriyaki Chicken with Side of Super Greens

Bel Air,Maryland/United States-Feb 13 2020- Panda Express is a fast food restaurant chain which serves American Chinese cuisine. it is the largest Asian segment restaurant chain in the United States.

Shutterstock

Panda Express

Grilled teriyaki chicken + side of super greens

Calories: 430

Protein: 47g

Carbs: 24g

Fats: 16g.

Chilis: Guiltless Menu

York, PA - December 30, 2016: Chili's bar and grill is a casual restaurant that specializes in Mexican cuisine.

Shutterstock

Chilis

“Can’t go wrong with choosing any meal of the Guiltless Grill menu section! Anything off that section of menu will put you under 650 calories and well over 30-40 grams of protein!” he says.

Start Your Day with 40 Grams Protein

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

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

Walk for 30 Minutes

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Next up, the 30. “Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Lift Weights for 20 Minutes

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

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.
And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

FACT CHECKED BY Christopher Roback
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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.

Katie Dunlop, a fitness influencer and certified personal trainer, transformed her body and her life by shedding 45 pounds and getting rid of stubborn stomach fat. In a recent YouTube video, Katie shared the key dietary changes that helped her reach her goals. She revealed that her weight loss success wasn’t just about exercise; it involved being more mindful of her food choices and cutting out certain items that were sneaking extra calories and sugar into her daily routine.


Through consistency, dedication, and small, sustainable changes, Katie not only achieved her weight loss goals but also became an inspiration to thousands of others. By cutting out these six specific foods, which she once thought were healthy or harmless, Katie finally saw the results she wanted. Here's a look at the six foods she eliminated and how these small shifts made a big difference.

I Ditched Sugary Coffee Creamers

"I was a huge international delight girl, and this is not just to hate on this brand; it's just that it was my brand. I did international delight, French vanilla coffee creamer in my coffee every day," she says in the video. "So that was an excess of 20 to 25 grams of sugar first thing in the morning before 7:00 AM. I'm like, let's just get a little cup of sugar in here, and 24 grams of sugar is the daily recommended amount of added sugar."

I Cut Out Fiber and Protein Bars

"So I used to eat fiber bars or protein bars every single day. I would use them as meal replacements, thinking that they were healthy, but that wasn't the case," she says in the video.

"The problem with most of these bars is they have so many unnecessary added ingredients. So ideally, I try to keep my bars to 10 grams of protein or more, six grams of sugar or less, and it's hard to find any bars that have that, that also don't have just a bunch of chemicals in the ingredient list or fake sugars and stuff."

I Stopped My Nightly Frozen Yogurt Habit

"In college, we had a yogurt land down the street from us, and this is when frozen yogurt was it. And so we went a couple of times, and then we just kept going and kept going. We ended up going almost every single night we could walk to it," she says in the video.

"Well, in a small, like a cup serving of most of those frozen yogurts, they have 25 grams of sugar. And then on top of it, I felt like it was a gateway drug. I don't know how to describe it. Then you're like, oh, a little gram cracker, a little granola, that's healthy. Oh, a little coconut spread. You just start adding and adding, and all of a sudden, you have 500 extra calories a day that I didn't need."

I Gave Up the Special K Diet

"Does anyone remember the Special K diet? Anyone? Am I dating myself? Okay, so you know the Special K cereal, the brand cereal, they've removed all of this from their website. I went digging, I could find nothing. It was a real thing though," she says in the video.

"It was basically the idea that you were to swap two meals a day with Special K cereal, and they claim that you could lose six pounds and a pant size in two weeks."

RELATED:I Lost 70 Pounds and Beat Binge Eating With These 6 Steps

I Stopped Snacking on Veggie Chips

"I was duped into thinking that veggie chips were so much healthier than potato chips or the hint of lime toss. I was obsessed with it. They were veggies, wrong, wrong, wrong, wrong. It took me so long to realize that they were not at all healthier," she says in the video.

"The whole process that they have to go through in order to make them into chips basically just takes most of the nutrients out of them. And you are left with just a vegetable-colored shaped potato chip."

I Stopped Eating After 9 PM

"I had to stop eating after 9:00 PM, and let's just say there's not a magical time. So don't think, oh my gosh, 9:00 PM said I stopped eating at seven. This is not a problem for me. It may still be 9:00 PM, which was my time," she says in the video.

"The reason why I had to give myself a time at night to stop eating was because I would just keep going. Those cravings would hit me mentally or physically, and I didn't really know how to control them. The bottom line was I wasn't making healthy choices after 9:00 PM."

RELATED:Top 10 Leafy Greens to Burn Fat You Should Eat Every Day

The Power of Small Changes

"When I did that, those hundreds of excess calories were cut from my diet when I cut out the creamers with all the sugars and fake stuff. When I stopped eating all these fiber bars and cereals and all these little things that I thought were healthy, I actually started getting results," she says in the video.

"Yes, I was moving my body, but I wasn't doing anything crazy. You guys know I started 10 minutes a day and I moved up to, I do 30 to 45 minutes a day now. But it's those little tiny things that add up."

By making these changes and being mindful of her food choices, Katie was able to lose 45 pounds and transform her body. Her story highlights the importance of identifying and eliminating hidden sources of excess calories and sugar in our diets. And if you enjoyed this, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Christine Stines christinestines
Coach Reveals Exact Plan to Drop 25 Pounds by Spring Break
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Evidence-Based

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

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

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

Do you want to lose weight without starving yourself or obsessing over calories? Christine Stines helps people “break free from the diet cycle, tackle stubborn pounds, & finally see the results you've been craving - without the burnout or overwhelm,” according to her Instagram bio. In a new post, she reveals simple ways she dropped weight. “From 150 to 130 pounds, these are the weird, simple shifts that helped me lose 20 pounds without starving or tracking every bite of food,” she writes.

These Shifts Helped Her Drop 3 Pant Sizes

“If you’ve been feeling overwhelmed or frustrated in your weight loss journey, I get it. This is your love note to remind you- It’s pretty common. There’s an overwhelming amount of information out there that it can be hard to know what to focus on. Let me share some simple shifts that helped me lose 20 pounds and 3 pant sizes—without starving or tracking every bite of food,” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

I Ate More

The first thing she did was eat more. “I stopped eating as little as possible and focused on what I ate instead. Turns out, eating the right foods made all the difference for fat burn,” she writes.

I Added More Fiber and Protein to My First Meal

She also increased her protein and fiber intake and “boosted” her first meal. “30g of protein + 7-8g of fiber. This combo helped with satiety, hormone balance, muscle preservation, and metabolism,” she says.

She Got Sunshine in the Morning

She also “got morning sunshine,” she writes. “It’s not just for vitamin D! ☀️ Morning sun helps regulate hormones and sets your circadian rhythm to support metabolism and better sleep,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Walked After Meals

She also started getting her steps in. “Walked after meals,” is another habit she mentions. “Even a quick 2-minute walk can lower blood sugar and improve fat loss,” she says.

She Prioritized Sleep

She also prioritized sleep. “I used to stay up till midnight working—until I learned that bad sleep can make you insulin resistant. Now, sleep is non-negotiable,” she writes.

She Started Taking Supplements

She added two “key” supplements. “These helped me stabilize blood sugar, reduce cravings, and burn fat for fuel—game changers!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

YouTube starJeff Hoogland lost a massive 40 pounds in just five months by switching up some very specific things in his lifestyle. “I got on the scale at a physical in February this year and clocked in over 220 pounds, which is the heaviest I'd ever been,” he says. “So after making some lifestyle choice changes here, about five months later, I am down 40 pounds, hitting the 180-pound goal that I initially set out for. I'm right around six foot, so that's a relatively healthy weight.” So, how exactly did he do it? Here are the three things Hoogland did to shift the weight and take control of his health.


Eating Less, Overall

Hoogland acknowledges that what works for him may not work exactly the same way for everyone—but he did keep weight loss as simple as possible. “There are a lot of great professionals and resources out there that you can reach out to if you're struggling to make changes yourself. That being said, what I did to find success in changing my weight really wasn't that complicated. At the core of it, I just made sure to start eating less. While that sounds really simple, there were three primary changes that I made that enabled this to be possible for me.”

Not Drinking Calories

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Hoogland stopped drinking his calories. “Basically, the only thing I drink these days is good, regular old-fashioned zero-calorie water,” he says. “I enjoy unsweetened tea and then occasionally, I drink a very nominal amount of calories in these Bai waters that I enjoy. They have a little bit of caffeine to help me stay awake and about ten calories per bottle, which is very different than the hundreds of calories that sugar-laden drinks often have.”

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

No More Snacking

Hungry man opens the refrigerator at nightShutterstock

Hoogland stopped snacking between his meals. “So, our household where I come from where we're constantly grazing out of habit,” he says. “Anytime I was even a little bit hungry or even, let's be honest, bored, I would throw something that tasted delicious in my mouth, and those calories really add up over the course of the day.”

Portion Size

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Hoogland was careful about portion sizes, especially when eating at a restaurant. “The last thing I did that I think was the most important of the three was I started just eating smaller portions at the meals when I was actually eating,” he says. “If you're someone like my family who goes out to eat quite often in America, restaurant meals and even fast food meals often have 2x or 3x. The amount of calories the average human being should be eating in a healthy sitting when they're consuming food.”

To-Go From Restaurant

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Hoogland immediately puts some of his food in a to-go container when he eats at a restaurant. “I take it and split it in half or a third right away, and I'm eating just a more regular reasonable amount,” he says. “It also saves me some money because the other half of that meal goes into my fridge, and then I get two meals out of everything that I buy, which is kind of nice.”

RELATED: Top 7 Low-Carb Snacks to Boost Energy Your Body Needs Every Day

Final Thoughts

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Hoogland wanted to be healthier for his kids and family, and he hoped his story would inspire others. “I also think one other thing to call out that I remember feeling when I was starting this at my 220 plus pounds earlier this year was that when I initially started eating less, I felt very bloated at the start, which Google searching said was very common. When you start eating less food, your stomach generates acid, expecting a certain amount of volume going into it. When you change that volume, it can cause that at the start. So I wanted to share that experience as well.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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Evidence-Based

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

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

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

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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Evidence-Based

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

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

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

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

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Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

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

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
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Evidence-Based

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

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

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

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster