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        8 Powerful Fasting Techniques That Melt Fat Fast
    Find out which type of fasting is right for you.
By Leah GrothSep 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback

        Shutterstock
    
By Leah GrothSep 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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Are you considering going fast? Before you hop on the trending diet method, it’s crucial that you do a little research on the various types. Dr. Jason Fung is a specialist physician, nephrologist, and New York Times best-selling author of The Obesity Code, The Complete Guide to Fasting, The Diabetes Code, and The Cancer Code. In a viral YouTube video, he discusses “the different types of fasts that you can do because there's a lot of different variations that you can try then still get good results, and it's coming right up.”
Fasting Is a Period of Time You’re Not EatingShutterstock
“A fasting period is defined as any period of time that you're not eating. So, in the classic definition, you're really only allowed water. And if you take anything else by definition, that is breaking your fast,” he says.
There Are Various Reasons You Might Want to FastShutterstock
There can be lots of different reasons you might want to fast, he continues. “You can try do it to lose weight, you can do it for controlling your blood sugars. There's lots of different reasons why you might fast, and in those circumstances, you can allow certain things into your fast that are going to make it easy.”
Different Methods Might Make It Easier to Sustain a FastWhy should you consider trying a different fasting method? There are “different variations of fasting that you can try that might make it easier to sustain the fast and therefore get good results in terms of what you're aiming for,” he says.
1. The Classic FastShutterstock
“The classic fast only allows water with nothing else, and there are lots of ways that you can still add some flavor to the water and still make it taste good,” he says. “So you can try lemon or lime, for example. You can squeeze lemon in and drop it in. There are lots of flavorful oils in the skin or the rind that can make it taste good. You can infuse herbs into it. So mint is very popular, and cucumber is very good. Then, you can infuse fruit flavors. So if you use something like strawberries, for example, you can cut them up, put them in water, let them steep overnight, and you'll get the flavor of the strawberry with very little calories.”
You Can Add Apple Cider VinegarShutterstock
Apple cider vinegar is another thing you can add to water, “and while it's still just water only, it has a little bit of that tanginess,” he says. “Some people find it's very helpful in terms of suppressing hunger.”
2. Dry FastingShutterstock
Number two is dry fasting, says Dr. Fung. “This is used classically in certain types of religious fasting, and dry fasting does not even allow water. So, the amount of time you can do it is limited. Certainly, anything over 24 hours is not recommended, and many people get thirsty long before that.”
While Dry Fasting and Metabolizing Fat, Water Will Be Released“Taking something to drink often makes it easier to fast. So, some people find dry fasting a little harder, but surprisingly, some people find it easier, and there's a reason for that,” he continues. “When fat is being metabolized, it actually breaks down, and water is released. This is one of the reasons why bears, for example, will hibernate all winter and they're not drinking any water, so you might wonder how they're getting their, uh, water, why they're not getting dehydrated. And it's because the metabolism of the fat will actually release a little bit of water during fasting.”
This Makes People Urinate a LotShutterstock
“What can sometimes happen is people may find that they're urinating a lot,” he continues. “As you fast, the insulin levels go down, and insulin tends to hold water within our bodies. So when we fast, that insulin level allows that water to come out. So some people get a lot of urine, and some people even get diarrhea, and they find it very bothersome. And in this situation that's where dry fasting for a short period of time might be very useful to make it easier for you.”
Some People Find Their Hunger Levels Drop During a Dry Fast“The other interesting thing is some people find that their hunger is much less when they do a dry compared to a water only or a flavored water fast,” says Dr. Fung. “And if it works for you, there's no reason not to do it. But again, I stress that anything longer than 24 hours is not recommended because you do get dehydrated very quickly.”
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
3. Tea FastShutterstock
Number three is a tea fast. “So in addition to allowing flavored waters and waters, you also allow herbal teas and also teas with no other cream or sweeteners. So no artificial sweeteners, no artificial flavors, but green teas, black teas, oolong teas,” says Fung. “There are also other variations like herbal teas, which are not real teas because they don't have the tea leaf. They're herbs. So mint teas, chamomile teas, and cinnamon, for example, are all very good. There are other varieties that you can get now, like mushroom teas, which some people find very useful because they don't have any calories and have no effect on insulin.”
These Can Be Helpful for Weight LossShutterstock
“As you fast, your body is going to metabolize the glucose in your body, so your blood glucose often gets better, and then you're going to metabolize fat. So you will find that you can lose weight, and the tea or the herbal tea may make it a lot easier,” he says.
4. Coffee FastShutterstock
“The fourth variant you can try is allowing coffee. So black coffee is good, and it contains a lot more caffeine than tea,” he says. “So some people find it very useful. Also, a lot of people are very addicted to or used to having coffee in their system, so they find it very useful to maintain that normal rhythm when they're eating or when they're fasting. So coffee and a little bit of cream is okay; both teas and coffees, when it's hot, are great as iced variations as well.”
RELATED:  The Ultimate Guide to Getting Fit as a Pear Body Type
5. Bone Broth FastShutterstock
The fifth type of variation is bone broth. “Bone broth is clearly a type of food in that it has proteins, but it often has fats and some calories. However, the amount is very small. So while it's not a true fast, you can use it to help suppress hunger,” he says.
Because It Has Fats and Calories, You Might Be Able to Fast LongerShutterstock
Because of the fat and calories, “you can use it to go longer periods of time,” says Dr. Fung. “And by doing that, you can sometimes get excellent results in terms of blood sugars and weight loss. We recommend homemade broths using bone. If you don't want to use bones, you can use vegetable broths, but try to avoid canned broths that tend to have a lot of processing, bouillon cubes, MSG, and that kind of thing. It's better to make your own and use the bones, vegetables, and herbs. Some people also add some vinegar into the mix.”
6. Fat FastingShutterstock
“The sixth type of fasting is fat fasting, and we talk about this a lot where we use high-fat foods,” says Dr. Fung. “Well, again, not a true fast does allow some people to do very well in terms of their weight loss.”
The Fat Suppresses HungerShutterstock
“The fat really helps suppress the hunger, and because it's also very satiating and you can sometimes still lose a lot of weight on these high-fat diets, it is sometimes very useful,” Fung continues. “Bulletproof coffee is a type of fat fasting because you have the coffee and then usually a large amount of oil or butter or MCT oil. Therefore, it really classifies it as food. There's a significant number of calories there, and that can sometimes be very good. We have heard lots of people say they've done great on that.”
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
7. 5-2 FastingShutterstock
The seventh type of fasting is the five to two fasting, popularized by Dr. Mosley in the UK “and it has five normal days of eating and two days of fasting, which is not a true fast, but he allows 500 calories during that day of fasting,” he says. “So clearly, it's not limited by time, but on those two days, it's an ultra low-calorie day. And again, that is sometimes a great strategy for some people to use with a lot of success.”
8. Fiber FastShutterstop
“The eighth type of fast is what can be sometimes called a fiber-fast, where you're just allowing very, very high fiber foods such as chia seeds, for example. So chia seeds, you can put them in some liquid, and they will bloom up form, form sort of a gel, and you can put a little bit of flavoring in that, and when you eat it, it makes you full, but there's a lot of fiber in there,” he says. “So it sort of takes up a lot of space and keeps you full. And if it allows you to do more of the regular fasting, then sometimes the net benefit is there.”
There Are Other VariationsShutterstock
According to Fung, there are “lots more other ways to vary” fasting, “including the amount of time you're fasting, but these are ways you can change what is allowed during the fast. And by doing that, you might find that one strategy really works for you. And if it works, great, go ahead and use it. If not, you can change and try different other things.”
RELATED:  Benchmark Your Progress with Our Lean Body Mass Calculator
The Key Is Finding Which Is Right for You“The key is to see what works for yourself because we're all different. So give them all a try, and I hope you'll have the best of luck,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
body mass calculatorsustainable weight losslose weight fastwalkingweight lossintermittent fastinghealthy eatingprotein

        
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        8 Powerful Fasting Techniques That Melt Fat Fast
    

        Shutterstock
    
By Leah GrothSep 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   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.
Are you considering going fast? Before you hop on the trending diet method, it’s crucial that you do a little research on the various types. Dr. Jason Fung is a specialist physician, nephrologist, and New York Times best-selling author of The Obesity Code, The Complete Guide to Fasting, The Diabetes Code, and The Cancer Code. In a viral YouTube video, he discusses “the different types of fasts that you can do because there's a lot of different variations that you can try then still get good results, and it's coming right up.”
Fasting Is a Period of Time You’re Not EatingShutterstock
“A fasting period is defined as any period of time that you're not eating. So, in the classic definition, you're really only allowed water. And if you take anything else by definition, that is breaking your fast,” he says.
There Are Various Reasons You Might Want to FastShutterstock
There can be lots of different reasons you might want to fast, he continues. “You can try do it to lose weight, you can do it for controlling your blood sugars. There's lots of different reasons why you might fast, and in those circumstances, you can allow certain things into your fast that are going to make it easy.”
Different Methods Might Make It Easier to Sustain a FastWhy should you consider trying a different fasting method? There are “different variations of fasting that you can try that might make it easier to sustain the fast and therefore get good results in terms of what you're aiming for,” he says.
1. The Classic FastShutterstock
“The classic fast only allows water with nothing else, and there are lots of ways that you can still add some flavor to the water and still make it taste good,” he says. “So you can try lemon or lime, for example. You can squeeze lemon in and drop it in. There are lots of flavorful oils in the skin or the rind that can make it taste good. You can infuse herbs into it. So mint is very popular, and cucumber is very good. Then, you can infuse fruit flavors. So if you use something like strawberries, for example, you can cut them up, put them in water, let them steep overnight, and you'll get the flavor of the strawberry with very little calories.”
You Can Add Apple Cider VinegarShutterstock
Apple cider vinegar is another thing you can add to water, “and while it's still just water only, it has a little bit of that tanginess,” he says. “Some people find it's very helpful in terms of suppressing hunger.”
2. Dry FastingShutterstock
Number two is dry fasting, says Dr. Fung. “This is used classically in certain types of religious fasting, and dry fasting does not even allow water. So, the amount of time you can do it is limited. Certainly, anything over 24 hours is not recommended, and many people get thirsty long before that.”
While Dry Fasting and Metabolizing Fat, Water Will Be Released“Taking something to drink often makes it easier to fast. So, some people find dry fasting a little harder, but surprisingly, some people find it easier, and there's a reason for that,” he continues. “When fat is being metabolized, it actually breaks down, and water is released. This is one of the reasons why bears, for example, will hibernate all winter and they're not drinking any water, so you might wonder how they're getting their, uh, water, why they're not getting dehydrated. And it's because the metabolism of the fat will actually release a little bit of water during fasting.”
This Makes People Urinate a LotShutterstock
“What can sometimes happen is people may find that they're urinating a lot,” he continues. “As you fast, the insulin levels go down, and insulin tends to hold water within our bodies. So when we fast, that insulin level allows that water to come out. So some people get a lot of urine, and some people even get diarrhea, and they find it very bothersome. And in this situation that's where dry fasting for a short period of time might be very useful to make it easier for you.”
Some People Find Their Hunger Levels Drop During a Dry Fast“The other interesting thing is some people find that their hunger is much less when they do a dry compared to a water only or a flavored water fast,” says Dr. Fung. “And if it works for you, there's no reason not to do it. But again, I stress that anything longer than 24 hours is not recommended because you do get dehydrated very quickly.”
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
3. Tea FastShutterstock
Number three is a tea fast. “So in addition to allowing flavored waters and waters, you also allow herbal teas and also teas with no other cream or sweeteners. So no artificial sweeteners, no artificial flavors, but green teas, black teas, oolong teas,” says Fung. “There are also other variations like herbal teas, which are not real teas because they don't have the tea leaf. They're herbs. So mint teas, chamomile teas, and cinnamon, for example, are all very good. There are other varieties that you can get now, like mushroom teas, which some people find very useful because they don't have any calories and have no effect on insulin.”
These Can Be Helpful for Weight LossShutterstock
“As you fast, your body is going to metabolize the glucose in your body, so your blood glucose often gets better, and then you're going to metabolize fat. So you will find that you can lose weight, and the tea or the herbal tea may make it a lot easier,” he says.
4. Coffee FastShutterstock
“The fourth variant you can try is allowing coffee. So black coffee is good, and it contains a lot more caffeine than tea,” he says. “So some people find it very useful. Also, a lot of people are very addicted to or used to having coffee in their system, so they find it very useful to maintain that normal rhythm when they're eating or when they're fasting. So coffee and a little bit of cream is okay; both teas and coffees, when it's hot, are great as iced variations as well.”
RELATED:  The Ultimate Guide to Getting Fit as a Pear Body Type
5. Bone Broth FastShutterstock
The fifth type of variation is bone broth. “Bone broth is clearly a type of food in that it has proteins, but it often has fats and some calories. However, the amount is very small. So while it's not a true fast, you can use it to help suppress hunger,” he says.
Because It Has Fats and Calories, You Might Be Able to Fast LongerShutterstock
Because of the fat and calories, “you can use it to go longer periods of time,” says Dr. Fung. “And by doing that, you can sometimes get excellent results in terms of blood sugars and weight loss. We recommend homemade broths using bone. If you don't want to use bones, you can use vegetable broths, but try to avoid canned broths that tend to have a lot of processing, bouillon cubes, MSG, and that kind of thing. It's better to make your own and use the bones, vegetables, and herbs. Some people also add some vinegar into the mix.”
6. Fat FastingShutterstock
“The sixth type of fasting is fat fasting, and we talk about this a lot where we use high-fat foods,” says Dr. Fung. “Well, again, not a true fast does allow some people to do very well in terms of their weight loss.”
The Fat Suppresses HungerShutterstock
“The fat really helps suppress the hunger, and because it's also very satiating and you can sometimes still lose a lot of weight on these high-fat diets, it is sometimes very useful,” Fung continues. “Bulletproof coffee is a type of fat fasting because you have the coffee and then usually a large amount of oil or butter or MCT oil. Therefore, it really classifies it as food. There's a significant number of calories there, and that can sometimes be very good. We have heard lots of people say they've done great on that.”
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
7. 5-2 FastingShutterstock
The seventh type of fasting is the five to two fasting, popularized by Dr. Mosley in the UK “and it has five normal days of eating and two days of fasting, which is not a true fast, but he allows 500 calories during that day of fasting,” he says. “So clearly, it's not limited by time, but on those two days, it's an ultra low-calorie day. And again, that is sometimes a great strategy for some people to use with a lot of success.”
8. Fiber FastShutterstop
“The eighth type of fast is what can be sometimes called a fiber-fast, where you're just allowing very, very high fiber foods such as chia seeds, for example. So chia seeds, you can put them in some liquid, and they will bloom up form, form sort of a gel, and you can put a little bit of flavoring in that, and when you eat it, it makes you full, but there's a lot of fiber in there,” he says. “So it sort of takes up a lot of space and keeps you full. And if it allows you to do more of the regular fasting, then sometimes the net benefit is there.”
There Are Other VariationsShutterstock
According to Fung, there are “lots more other ways to vary” fasting, “including the amount of time you're fasting, but these are ways you can change what is allowed during the fast. And by doing that, you might find that one strategy really works for you. And if it works, great, go ahead and use it. If not, you can change and try different other things.”
RELATED:  Benchmark Your Progress with Our Lean Body Mass Calculator
The Key Is Finding Which Is Right for You“The key is to see what works for yourself because we're all different. So give them all a try, and I hope you'll have the best of luck,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
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        8 Fat Burning Methods Better Than Exercise, According to Weight Loss Expert
    

        Abram Anderson/Instagram
    
By Leah GrothDec 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓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 burn fat without counting calories or spending hours at the gym? Abram Anderson is a weight loss coach who regularly shares tips on how to burn fat fast. In a few new video post, he reveals simple hacks for burning fat that take very little effort. “Do you want to lose weight faster than what you're currently doing? But you do not want to count calories, you do not want to take supplements, and you don't want to have to use willpower?” he says, going on to reveal them.
Focus on Speeding Up Your MetabolismTo burn fat fast, you need to rev up your fat-burning system. “One of the tips that I give,” he says in the post, “is to try to speed up your metabolism. There's a few different ways to speed up your metabolism extremely easily.”
RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By
Do 30 Seconds of an Activity Right Before You Eat
See on Instagram
The first suggestion he has? “You can do 30 seconds of an activity right before you eat. You'll be able to increase your insulin sensitivity right before you eat. You'll be able to eat the same number of calories and store less as fat that way, plus you have a higher metabolism,” he says.
Or, Add Spices to Your Food
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“Or you can try to eat spicier food,” he says. “If you were just to add spices to your food, you can literally eat the same number of calories once again and actually burn more of them without having them stored as body fat,” he claims.
Two Tablespoons of Fermented Food Per Meal Helps Melt Body FatIn another video, he reveals something you should add to every meal to melt body fat. “According to scientific research, two tablespoons of a fermented food with meals” is all you need “if you want to improve your microbiome and melt body fat drastically,” he says.
RELATED: Weight Loss Coach Lost 40 Pounds and Kept It Off for 14 Years With These 5 Changes
Kimchi Is the Best One to EatShutterstock
“It's not just any fermented food. According to our data, it seems that kimchi seems to far outweigh the benefits for weight loss and microbiome health compared to anything else,” he continues. “So the yogurt just doesn't cut it. But if you could have kimchi in your diet, it can do absolute wonders.”
Disruption of Blood Sugar Leads to Overeating
See on Instagram
“If you want to learn how to stop overeating so you can melt body fat easier, this is the advice that we give to our clients inside of our health and life coaching program. And it's helped them melt 20, 50, a hundred plus pounds of body fat without counting calories,” he continues. “This advice might work for you, too. By far, the biggest thing that is leading to overeating is a disruption in your blood sugar levels.”
Here Is the Secret to Prevent Binge EatingShutterstock
“What happens is you eat something that's high in carbohydrates and easy to digest, and you get a blood sugar spike. When you have a blood sugar spike, even if you're staying in normal ranges, your body will release insulin, which will cause a blood sugar spike down. That spike down causes you to feel uncontrollably hungry, where you feel like you can eat everything in sight,” he says. “The solution to this is to add in complex carbohydrates, water, and a food from nature inside of that meal, and that's how you prevent binge eating.”
And, Walking Is the Most Effective Workout for Losing Body Fat“Walking has proven to be the most effective exercise for losing body fat, at least for my clients,” adding that “it doesn't actually require a whole lot of effort in order to see phenomenal results with it.” However, when you walk matters. “If you choose when you do your walk, you can actually maximize your results. So if you were to actually walk first thing in the morning or walk immediately after a workout for whatever reason, that seems to increase the amount of body fat you lose. And my theory is twofold,” he says.
Walking in the Morning Can Help Curb Cortisol Levels When They Are the Highest
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“One, when you walk in the morning, you get sunshine, and your cortisol levels are the highest. You can actually curb that and better metabolize stress hormones because cortisol has been shown to be both anabolic to fat and catabolic muscle. So you can curb that if you walk in the morning,” he says.
RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts
Walking Post Workout Can Utilize the Afterburn EffectShutterstock
The other best time to walk? “Two, if you were to walk after a workout, you actually utilize something called the afterburn effect,” he says. This is “where you burn additional calories even after your workout, and it's like extending it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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        Researchers Reveal: The Fastest Way to Melt Belly Fat and Keep It Off
    

        Shutterstock
    
By Christopher RobackNov 01, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Losing belly fat is a top goal for many, but keeping it off is often the real challenge. Thankfully, recent research has pinpointed effective methods that can help you shed belly fat quickly and, even better, keep it from coming back. These science-backed strategies focus on boosting metabolism, managing stress, and improving muscle tone—all of which contribute to lasting belly fat loss. Incorporating these methods into your routine can accelerate fat burning and lead to a leaner, more defined midsection that lasts. Here’s what researchers say is the fastest way to melt belly fat and keep it off for good.
Prioritize High-Intensity Interval Training (HIIT)
Shutterstock
Burns Fat in Less Time
HIIT workouts are known for their efficiency in burning fat, especially around the belly. By alternating between short bursts of intense activity and brief rest periods, HIIT increases calorie burn both during and after your workout. Studies show that HIIT is one of the most effective exercises for targeting belly fat, making it ideal for those looking to shed weight fast.
Eat Protein at Every Meal to Boost Metabolism
Shutterstock
Supports Fat-Burning and Muscle Preservation
Protein-rich foods help increase the thermic effect of food, meaning your body burns more calories during digestion. Eating protein at every meal also helps maintain muscle mass, which is essential for a higher metabolism. This increase in metabolic rate aids in keeping belly fat off, even when you’re not working out.
Incorporate Strength Training for Lasting Fat Loss
Shutterstock
Build Muscle to Burn More Calories
Strength training, like lifting weights or resistance exercises, builds muscle, which naturally burns more calories at rest. This long-term increase in calorie burn is key to keeping belly fat off. Adding strength training to your weekly routine not only sculpts your body but also ensures that any lost fat stays gone.
Reduce Refined Carbs to Prevent Fat Storage
Shutterstock
Control Blood Sugar and Insulin Spikes
Refined carbs, such as white bread and sugary snacks, can cause blood sugar spikes that lead to insulin release—a hormone that promotes fat storage, particularly in the belly area. Opting for whole grains instead helps keep blood sugar stable, which is essential for both losing belly fat and keeping it off.
RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot
Practice Mindful Eating to Avoid Overeating
Shutterstock
Stay Aware of Hunger and Fullness Cues
Mindful eating involves paying attention to your hunger and fullness cues, which can prevent overeating and help manage calorie intake. Research shows that people who practice mindful eating are more likely to maintain weight loss, as it helps them avoid unnecessary snacking and portion control issues that contribute to belly fat.
Get 7–8 Hours of Quality Sleep Each Night
Shutterstock
Improves Fat-Burning Hormones
Sleep is essential for regulating the hormones that control hunger and fat storage, like leptin and cortisol. Studies show that a lack of sleep can lead to increased cravings and belly fat storage. Prioritizing sleep supports hormone balance, making it easier to lose and maintain a flat stomach.
Drink Green Tea Daily to Boost Metabolism
Shutterstock
Catechins in Green Tea Enhance Fat Burning
Green tea contains antioxidants called catechins that stimulate fat burning, especially in the belly area. Drinking green tea regularly can increase your metabolic rate, helping you burn more calories and specifically target stubborn fat stores. A cup or two a day is a simple habit that can lead to lasting results.
RELATED:Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat
Manage Stress Levels to Reduce Cortisol
Shutterstock
Lower Cortisol to Prevent Belly Fat Accumulation
Chronic stress leads to elevated cortisol levels, which are associated with increased belly fat. Practicing stress management techniques, such as deep breathing, meditation, or even daily walks, can help lower cortisol and prevent stress-related weight gain in the midsection. Following these research-backed methods can help you achieve a leaner waistline and prevent the return of belly fat. Each of these strategies is designed to maximize fat burning and support metabolic health, making it easier to maintain a healthy weight and toned midsection over time. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        These 8 Simple Swaps Will Help You Lose Weight Faster
    

        Copyright bylt.by.britt/Instagram
    
By Leah SuzanneApr 17, 2025
Leah Suzanne
Freelance Writer/Editor
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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 faster? If you are willing to make a few simple swaps, you can burn fat more effectively. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new social media post, she reveals a few small changes she made for big results in terms of weight loss. “Maximize fat burning with these 8 simple swaps that deliver real results!” she writes. 

            
                She Swapped Peanut Butter for Powdered Peanut Butter
ShutterstockHer first swap was powdered peanut butter for regular peanut butter. “Same great taste, fewer calories, and more protein! Perfect for keeping you on track without sacrificing flavor,” she writes.

            
                She Swapped Fattier Beef for Leaner Beef
            
            
        ShutterstockHer next swap was 80% ground beef for 96% lean beef. “Leaner beef means more protein and less fat, helping you stay full and fueled without the extra calories,” she wries.

            
                She Swapped Potato Chips for Popcorn
            
            
        ​PopcornShutterstockNext she swapped potato chips for popcorn. “Satisfy those crunchy cravings with popcorn! It’s lower in calories and can be just as satisfying when you portion it right,” she writes. 

            
                Creatine Every Day
ShutterstockNot as much a swap, but she started taking creatine daily. “Creatine isn’t just for bodybuilders! It boosts energy and strength, helping you work harder and burn fat faster. I love @legion Creatine Gummies for a quick, convenient boost,” she writes.

            
                Full-Fat Dressing for Low-Fat or Vinegar-Based Dressings
            
            
        ​Salads with DressingShutterstockAnother simply swap? She replaced full fat dressing with lower fat versions or vinegar based options. “Cutting the fat in your dressings gives you flavor without all the extra calories,” she writes.

            
                Soda for Sparkling Water
            
            
        ShutterstockShe also gave up soda for sparklign water. “Say goodbye to sugary sodas and hydrate with bubbly, calorie-free sparkling water! Add a splash of lemon or lime for extra flavor,” she says.

            
                Regular Pasta for Zucchini Noodles
            
            
        ShutterstockShe also sacrificed regular pasta for zuchini noodles. “Zoodles are a fantastic, lower-calorie alternative to pasta and pack in extra veggies! Perfect for making your favorite pasta dishes healthier,” she says.

            
                Granola Bars for Protein Bars
​Training on an Empty StomachShutterstockShe started eating protein bars in palce of granola bars. “Granola bars can be packed with sugar and carbs. Swap them out for a protein bar that’ll keep you fuller, longer, and fuel your muscles,” she says.

            
                Bottom Line
            
            
        Shutterstock
“Small, simple swaps like these can add up to BIG results over time! Consistency is key when it comes to fat loss, and these changes are easy to make while still enjoying the foods you love,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        10 Simple Ways To Lose Weight for Women Over 50
    

        Shutterstock
    
By Leah GrothJul 19, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   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
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
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Dy Ann Parham, 57, is a Mindset Coach whose priority is “being healthy and fit” and helping others do the same. In a new video, she discusses simple ways to help women over 50 lose weight. "If you are exhausted, frustrated, and confused about what you should be doing as a 50-plus-year-old woman to help you balance out your hormones and allow your body the opportunity to lose some weight, then today's video is for you,” Parham says.
1. Confusing MessagesYoutube.com/@DyAnnParham
“Calories in, calories out, debunked. Breakfast is the most important meal of the day, debunked. The entire food pyramid has been demolished and revamped. Carbohydrates were in, and now they're out. Fat was out. Now, it's in how we consume. Protein has changed. High-intensity interval training is now out, and everybody is supposed to be doing zone two training. There is even new scientific research that has debunked the old research about hormone replacement therapy,” she says. “So why is it that we are still seeking out scientific data to make decisions on how it is we should be taking care of ourselves, especially on the most basic level of nutrition and losing weight," Parham adds.
2. She Advocates Intermittent FastingShutterstock
“I have been teaching intermittent fasting as a lifestyle approach now for almost eight years,” explains Dy Ann. “I made all the same mistakes you are probably still making with intermittent fasting because of all the buzzwords that are out there. I was limiting the amount of hours I was fasting. I was putting crazy things in my fasting window because that's what all the ‘experts’ were saying to do. I was watching my calories, still like all the other things. Nothing was budging for me, my health journey, and my desire to lose weight until I just made it simple.”
3. She Does a 20-Hour “Clean” FastShutterstock
She says that a “20-hour clean fast” helped her reverse her “pre-diabetic condition and to help my body lose weight and help my body lose body fat that I was unhappy with,” she claims. “I really just simplified everything that I could about my intermittent fasting practice as well as what I was doing in my nutrition,” she continues. “It is the simplest way to balance your hunger's hormones out so that you can, in fact, lose weight.”
4. A 20-Hour Fast Helps the Body Regulate InsulinShutterstock
Dy Ann explains that maintaining “hormonal balance” is key to losing weight. “And that is exactly what the 20-hour fast does for us. It helps us regulate insulin. It helps our body pull from storage. All of this, all of the glycogen that we have been backing up for years and putting away in storage. It helps us regulate our hunger cues, and it just gives us that energy and vitality that we are all looking for. And it is simple, and it is free,” she continues. “There is a little bit of a learning curve and a little bit of a mindset shift that we need to make in order for us to trust our body and give our body the time in the space that it needs to turn inward and feast on itself.”
5. If You Aren’t Losing Weight with Fasting, You Might Be Making MistakesShutterstock
“So many women are practicing intermittent fasting and they're still like, ‘Why am I not losing weight?’” she says, explaining that there are some “very common mistakes women are making and most of the time it's just you're making it too complicated,” she says. “If you're going to fast for all of the benefits that fasting can provide for you, then the recommendation I give all women is if you're gonna fast, just fast, if you're asking questions about ‘Does this break a fast?’ or ‘Should I do this during my fasting window?’ then you're probably not approaching an intermittent fasting lifestyle from the right mindset.”
6. Fast Long, Feast Well, Train SmartShutterstock
“All the things that are going on with you that you are currently researching for a solution for can be found if you just simplify what it is you're doing. We call it fasting long, feasting well, training smart,” she says. “Fast long enough to get the results that you say that you want for yourself and give yourself the benefit of the doubt and just keep that fast clean.”
RELATED: 10 Easy Tips for a Fit Summer Body, Courtesy of Denise Austin
7. When It Comes to Feasing, Find the Foods That Work For YouShutterstock
What does feasting mean? “Figure out the food that works for you. No complicated meal plans to follow. No exhausting grocery shopping halls that you have to do. No endless hours in the kitchen doing food prep. The feasting part is very, very simple. Find the foods that work for you,” she says. 
8. Find Your “Rinse and Repeat” MealsShutterstock
She also recommends finding meals you like and sticking with them. “Be honest about the decision-making process regarding those foods. Meaning are they going to serve what you say you want? Are they gonna allow you the opportunity to look and feel your best? And if they are, those are your go-to foods. We call those our rinse and repeat meals,” Dy Ann says. 
9. Incorporate Movement You EnjoyShutterstock
“Then learn how to move your body in a way that is exciting for you in a way that you look forward to. We do need to start incorporating training smart into our lifestyle, but you get to figure out what it is that works for you,” she explains. “If you're a runner, run, if you're a walker walk, if you play pickleball, play pickleball, whatever it is for you that lights your fire and gets your body moving, then girlfriend, that's what you need to be doing,” she says. 
RELATED: 10 Household Tasks to Shed Pounds in Your 50s
9. Keep It SimpleShutterstock
“Forget about all the nonsense that you're hearing on the internet and just make it simple, fast long, feast well, train smart,” she says. “You'll be absolutely amazed at how simple this lifestyle can be. And once you figure out the rhythm of fasting, long feasting well, and training a smart girlfriend, you will have nothing else that you'll need to do. You just keep showing up for you.”
RELATED: 8 Foods I Quit Eating for Weight Loss Over 40
10. Want to Learn More About Intermittent Fasting?Shutterstock
Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine. If you want to learn more about how to use the method to lose weight, here is a step-by-step process, according to an MD. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
Nutrition & Diet
        6 Daily Habits a Dietitian Recommends to Lose 25 Pounds Fast
    

        7 Proven Habits of People Who Lose Weight and Keep It Off
    

        Copyright marialuceyrd_dietitian/Instagram
    
By Christopher RobackApr 21, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Tired of weight loss promises that never materialize? Maria Lucey, a registered dietitian with a proven track record of helping hundreds of people shed unwanted pounds, combines psychology and science for effective results. "Life is too short to spend it constantly on a diet," Maria explains in her post. Her approach focuses on six powerful daily habits that fuel fat loss, build muscle, and make weight loss feel achievable without misery. Incorporate these science-backed strategies into your routine to transform your body and finally reach your weight loss goals this year.

            
                Power Up Your Morning With Protei
            
            
        Starting your day with at least 20-30 grams of protein creates the foundation for successful weight loss. "This sets the metabolic tone for the day. It stabilizes your blood sugar levels, reduces food cravings, and helps you maintain your lean muscle mass," explains Maria. Instead of saving calories with a small breakfast, front-load your day with protein-rich options like overnight oats with Greek yogurt, cottage cheese on whole grain toast, eggs, or protein smoothies. The results can be dramatic – Maria notes that clients who try this approach for just two weeks are often "mind blown with how their hunger and cravings changed and how much more control they had when they sat down for their evening meal."

            
                Understand Your Personal Carb Needs
            
            
        
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Carbohydrates aren't the enemy, but knowing your body's specific needs makes all the difference. "Carbs give you energy, and you need energy to function day to day and to live your best life," Maria emphasizes. For most women, 30-40 grams of starchy carbohydrates per meal works well, while men can generally handle 40-50 grams. If you have insulin resistance, PCOS, prediabetes, or are experiencing menopause, Maria recommends aiming for the lower range of 20-30 grams. Remember, these numbers refer only to starchy carbs like oats, rice, pasta, and whole grains – not carbs from fruits, vegetables, or dairy. For reference, Maria points out that "a half a cup of oats will give you around 30 grams of carbohydrates. Similarly, two slices of whole grain bread will give you 30 grams."

            
                Make Daily Movement Your Priority
            
            
        
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Forget spending hours on intense cardio workouts. "Losing weight is not about hours of cardio, but it is about getting in more movement every day," Maria advises. High-intensity workouts might burn calories in the moment but often increase hunger, undermining your efforts. Instead, focus on increasing your daily steps. If you typically walk 3,000-4,000 steps, aim for 7,000-8,000. Already at that level? Push for 10,000. According to Maria, the calories burned through everyday activities (your NEAT) contribute more to weight loss than a 45-minute workout. Plus, walking provides mental health benefits that positively impact your food choices: "If you go outside for 10 minutes of fresh air and a brisk walk, you're gonna come back feeling so much more in control." Even brief 10-minute walks (about 1,000 steps each) throughout your day can transform your weight loss journey.

            
                Balance Each Meal With The Essential Trio
            
            
        
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Creating balanced meals provides the nutritional foundation for sustainable weight loss. "Think protein, fiber, and healthy fats at every single meal," Maria recommends. "This combination naturally controls hunger. It stabilizes your blood sugar, and it supports your metabolism." For most women, aim for 30 grams of protein and 8-10 grams of fiber per meal, with a healthy portion of fats. Practical examples include grilled chicken with avocado and roasted vegetables, or salmon with quinoa and sautéed greens. Even a simple sandwich can become a balanced meal with whole grain bread, lean protein, and added vegetables. This balanced approach forms part of the five-step system Maria uses with clients for effective weight loss.

            
                Incorporate Regular Strength Training
            
            
        
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"Lifting weights will help you burn calories all day long," Maria explains, highlighting why strength training 3-4 times weekly (or 1-2 times for beginners) should be part of your routine. Unlike cardio, which only burns calories during the activity, strength training elevates your metabolism throughout the day. Women concerned about looking bulky can relax – building significant muscle takes considerable time and dedicated effort. The benefits extend beyond appearance: "More muscle equals a higher metabolism equals more fat loss," says Maria. She compares muscles to sponges that, after a workout, "soak up sugar from your bloodstream much more efficiently," improving insulin sensitivity and reducing disease risk. As you progress, the increased strength makes maintaining weight loss and everyday activities easier.

            
                Practice Mindful, Intentional Eating
            
            
        
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How you eat matters just as much as what you eat. "Research suggests that people consume 10 to 25% more calories when they are eating in front of the television compared to when they're eating without any distractions," Maria points out. Even worse, distracted eating affects your next meal too: "When we don't pay attention when we're eating, our brain does not fully register what we have consumed, making us much more likely to overeat later." Put down your phone, turn off the TV, and focus entirely on your meal. Maria advocates for mindful, distraction-free meals to help tune into your body's natural hunger and fullness cues. This simple shift can lead to naturally eating less, better portion control, improved blood sugar levels, and lower cholesterol.

            
                Create Your Sustainable Weight Loss Formula
            
            
        
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Combining these six powerful habits creates a practical approach to losing 25lbs without feeling deprived. "Losing weight is not about feeling miserable long-term," Maria emphasizes. Start your day with protein, understand your personal carb needs, increase daily movement, balance your meals, incorporate strength training, and eat mindfully. These habits work together to transform your body and relationship with food. Maria's science-backed approach focuses on making weight loss feel achievable and sustainable, allowing you to reach your goals and "get on with living your best life." By implementing these strategies consistently, you're not just losing weight – you're creating healthier habits that last. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        6 Strength Exercises That Reverse Muscle Loss After 50
    

        Copyright joshyorkgg/Instagram
    
By Josh YorkApr 21, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder &amp; CEO of GYMGUYZ.
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✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
As a Certified Personal Trainer, I've helped thousands of clients maintain their strength as they age. Many people don't realize that muscle loss begins in our 30s and accelerates after 50, affecting everything from metabolism to mobility. The good news? It's never too late to rebuild. These six exercises are designed specifically for adults over 50 who want to regain strength, improve balance, and enhance overall quality of life.

            
                Why Your Muscles Need Extra Attention After 50
            
            
        5 Best Low-Impact Exercises That Transform Your Body After 50ShutterstockAs people age, they face multiple natural, age-related challenges that include muscle loss, reduced protein synthesis, hormonal shifts, and lifestyle factors like inactivity and poor nutrition. These challenges make it difficult to both gain muscle and maintain strength.
In order to combat these challenges as a trainer, it is important to create personalized, targeted strategies. This has shaped my approach by taking the time to carefully evaluate each client's starting health level to get a baseline and learn their goals. I then meticulously create a plan that strategically incorporates strength training with a balanced nutrition, lifestyle changes, and a high-level of motivation.

            
                How Strength Training Benefits Your Aging Body
            
            
        ShutterstockStrength training is particularly important to fight the natural muscle-loss that comes with aging by increasing muscle mass and strength. It additionally aids in improving balance, maintaining bone density, enhancing overall physical fitness, and reducing the risk of falls and injuries. Consistent strength training can also help with enhanced metabolic health to reduce the potential risk of diabetes and improved cardiovascular health.

            
                1. Squats: The Foundation Builder
            
            
        ​Practice Tips for SquatsShutterstockHow to do it step-by-step:
Stand with your feet straight and shoulder-width apart.
Place your hands either on your hips or hold your arms straight in front of you at shoulder-height.
Bend your knees while keeping your back straight.
Lower to a 90-degree angle.
Slowly stand back up and repeat.
How often and how many reps/sets: Aim to do squats two to three times per week with completing three sets of 10 to 15 reps each session.
Why it works: Squats are great because they engage major lower muscle groups that include the quadriceps, hamstrings, glutes, and calves. They also aid in strengthening the core and lower back. This is an exercise that challenges the body to work harder through resistance, creating increased muscle mass and strength.
Mistakes to avoid: Remember to not lean forward or arch your back throughout the exercise as these mistakes can lead to injuries.

            
                2. Lunges: Balance and Strength Combined
            
            
        ShutterstockHow to do it step-by-step:
Begin with your feet together and shoulder-width apart.
Place your hands on your hips.
Take a step forward with one leg.
Bend your knees until at a 90-degree angle.
Raise your body back up.
Bring the front foot back to the start position.
Repeat with the opposite leg.
How often and how many reps/sets: Like squats, lunges should be worked on two to three times a week with two to three sets of 10 to 15 reps each side.
Why it works: Lunges work the same muscle groups as squats, but instead this contributes to overall muscle maintenance and gains. These are also helpful to improve balance and stability, crucial in avoiding falls as we age.
Mistakes to avoid: Mistakes to avoid with lunges include taking too short or long of a step, leaning too far forward, and having your front knee push out over your toes.

            
                3. Tricep Dips: Upper Body Strength Builder
            
            
        Shutterstock
How to do it step-by-step:
Sit on the ground in front of a chair or bench.
Place your feet flat on the ground.
Put your palm on the chair or bench with your fingers facing forward.
Lift your hips off the ground.
Lower your body back down by bending your elbows.
Press down on your hands to straighten your arms back to the raised position.
How often and how many reps/sets: For the most effective results, perform tricep dips with two to three sets of 10 to 15 reps from two to three times per week.
Why it works: Similar to squats, this is a resistance exercise for the upper-body that targets the triceps, a muscle that naturally weakens with age. Tricep dips help to stimulate muscle protein synthesis and spark muscle growth.
Mistakes to avoid: Maximize the exercise by not rounding or shrugging your shoulders and completing the full range of motion.

            
                4. Push-Ups: Total Upper Body Strengthener
            
            
        ​Push-UpsShutterstockHow to do it step-by-step:
Lie flat on your stomach.
Put your hands next to your chest.
Press up on your hands to lift off the ground.
Bend your elbows to lower back to the ground and repeat.
How often and how many reps/sets: Work on push-ups two to three times per week with sets of eight to 12 reps. You should be looking to complete three to five sets during each session.
Why it works: Push-ups are another resistance workout to stimulate muscle growth and repair. The challenge of push-ups forces your muscles to adapt and become stronger, assisting in slowing down or reversing the natural decline in muscle mass.
Mistakes to avoid: It is important to avoid flaring your elbows out as your lower to the ground. You also want to keep from sagging or raising your hips in order to target the proper muscle groups.

            
                5. Sit-Ups: Core Power Builder
            
            
        5 Ways to Get a Toned Upper Body in Just 30 Minutes, From Pro BodybuilderShutterstockHow to do it step-by-step:
Lie on your back.
Bend your knees so your feet are flat on the floor.
Cross your arms and place your hands on the opposite shoulder or interlock your hands behind your head.
Curl your body up towards your knees.
Slowly control your body back down to the ground.
How often and how many reps/sets: Look to complete two to three sets of 10 to 15 reps from three to five days a week when it comes to sit-ups.
Why it works: Sit-ups are effective in strengthening your rectus abdominis, obliques, and hip flexors – improving core stability and reducing the risk of falls with age. These can additionally help with muscle endurance improvement.
Mistakes to avoid: Avoid arching your back or pulling on your neck when doing sit-ups. Focus on engaging your core and controlling the movement to properly do this workout.

            
                6. Plank: Full-Body Stability Master
            
            
        ShutterstockHow to do it step-by-step:
Lie flat on the floor with your stomach down.
Place your hands or elbows under your shoulders.
Push up off the ground to raise your body.
Hold the position for a pre-selected duration.
How often and how many reps/sets: Planks should be completed two to three times per week with three sets of eight to 12 reps and a one-minute rest between each set.
Why it works: Work on planks to improve balance, posture, and overall body function by activating your core, glutes, hamstrings, and lower back to maintain and build strength.
Mistakes to avoid: The most common mistakes to avoid are sagging or raising your hips. Keep your body in a straight line to get a proper workout completed

            
                Your Weekly Workout Plan for Optimal Results
            
            
        1. Squat Pulse with Calf RaiseShutterstockSplit the days into muscle-group specific sessions. For example, day one would be lower body and core, day two is for upper body, day three is rest or light activity, day four is full body, day five is rest or light activity, day six is core and upper body, then day seven is for rest.
An example of the breakdown would be:
Day 1 – Lower Body and Core
Squats: 3 sets of 10-15
Lunges: 2-3 sets of 10-15 per side
Sit-Ups: 2-3 sets of 10-15
Planks: 3 sets of 8-12 30-second holds
Day 2 – Upper Body
Push-Ups: 3-5 sets of 8-12
Tricep Dips: 2-3 sets of 10-15
Plank: 3 sets of 8-12 30-second holds
Day 3 – Rest or Light Activity
Walking, yoga, stretching
Day 4 – Full Body
Squats: 3 sets of 10-15
Lunges: 2-3 sets of 10-15 per side
Push-Ups: 3-5 sets of 8-12
Tricep Dips: 2-3 sets of 10-15
Sit-Ups: 2-3 sets of 10-15
Plank: 3 sets of 8-12 30-second holds
Day 5 – Rest or Light Activity
Walking, yoga, stretching, mobility
Day 6 – Core and Upper Body
Push-Ups: 3-5 sets of 8-12
Tricep Dips: 2-3 sets of 10-15
Sit-Ups: 2-3 sets of 10-15
Plank: 3 sets of 8-12 30-second holds
Day 7 - Rest

            
                What Results to Expect From Your New Routine
            
            
        ​1. Walking LungesShutterstockConstancy is the key to any workout routine and generating the best results.
After four weeks, people would experience increased energy and stamina, better joint mobility and flexibility, improved balance and stability, slight strength improvements, and more muscle awareness.
At the end of eight weeks, there will be noticeable strength gains and visibly leaner muscle tone to go along with better endurance and recovery and potential weight loss or body composition changes.
Committing to this routine for 12 weeks will lead to consistent and sustainable strength improvements, better functional fitness, enhanced body confidence, reduced join pain or stiffness, lower risk of injury, and improved mental health.

            
                One Final Tip for Getting Started
            
            
        ShutterstockStart by focusing on form over weight. Mastering the movements first with controlled reps will lead to amplified results over time and reduce injury risk. As you begin feeling more comfortable, you can gradually increase the resistance to challenge yourself. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        She Lost Over 100 Pounds with These 12 Ready-to-Eat Trader Joe’s Foods
    

        I Lost 130 Pounds on the Keto Diet and This Is How
    

        Copyright low.carb.love/Instagram
    
By Leah SuzanneApr 21, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you trying to lose weight by keeping carbs to a minimum? Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 10 ready-to-eat Trader Joe’s foods that are low carb and perfect for weight loss. 

            
                Chicken Salad
            
            
        One item she loves is the chicken. “I am definitely a salad person, $4.99. This is one of my favorite chicken salads. The homemade chicken salad is so fire. I really, really love it,” she says, noting that it’s 10 ounces, and already made. “You can make a sandwich, you can put it on top of a salad, and it's a really, really good amount.”

            
                Tuna Salad
            
            
        
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She is also a fan of tuna salad. “If you like tuna, it's made with albacore, so it's more juicy, has a little bit of celery, green onions. These are just great, great options when you're on the run and you want to come grab it. I feel like for lunch, right, this is a lot better, a much better choice than going to McDonald's or somewhere and picking up something that's super carby, super full of just junk.”

            
                Mozzarella and Tomato Salad
            
            
        
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She moves on to a mozzarella and tomato salad with just four grams of carbs. “Just ready to go. Boom.”

            
                Greek Salad
            
            
        
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Next up, a Greek salad, “same scenario, it has chicken in it. Four grams of carbs, I love it. $5.99, you have a nice salad with chicken.”

            
                Kettle Cooked Chicken Soup
            
            
        
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Her next item is kettle cooked chicken soup at $4.99. “I've heard good things about this guy,” she says. “It's six carbs minus the fiber. So four carbs per cup,” she adds. “All you have to do is warm it up.” 

            
                Lobster Bisque
            
            
        
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The lobster bisque is “going viral on TikTok,” she says, noting that it’s “a low-carb pasta” and makes a “little fancy dinner.”

            
                Chicken Fajitas
            
            
        
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Next up, chicken fajitas. “It's already seasoned chicken breast with peppers, onions, 15 ounces. Keeping it really low carb at three grams of carbs per serving.” She recommends serving it with rice and salad. 

            
                Hard Boiled Eggs or Egg Bites
            
            
        
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Hard-boiled eggs, for $2.99, and egg bites are a great item to keep in your fridge. The egg bites “have spinach and kale and then the cheese and uncured bacon,” she says. 

            
                Greek Nonfat Yogurt
            
            
        
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She also stocks up on Greek nonfat yogurt. “They have plain. I usually love the plain because I'd rather add my stevia and my sweetener and kind of control that. They are great because you can “grab one and eat it in the car” or make it into a parfait, add it to smoothies, or use it in salad dressing.

            
                Cottage Cheese 
            
            
        
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“We all know that cottage cheese is definitely having its moment,” she says, holding up a huge container of organic cottage cheese. 

            
                Truffle Marcona Almonds
            
            
        
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“Let me show you the one thing I pick up every single time I come here. If you have not tried these, right here, the truffle Marcona almonds. They are everything,” she claims. She eats them with “a little beef jerky” which makes a “great snack in the car.”

            
                Raw Almonds
            
            
        
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She also gets raw almonds. “one pound of roasted and unsalted for $5.99.” She says they are low carb, but high in calories, “so you just want to be careful with that.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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